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LIVE BETTER. MAKE LIFE MATTER.
Gentle Strength
LifeZoi free guide. The PDF uses these same words.
Seated arm and knee movements, with wall and chair options only when they feel safe.
Time
About 10 minutes. Skip every standing part that does not feel safe.
Rest whenever you want. You do not have to finish every part.
Seated arm raises
Lift one arm only as high as is comfortable, then lower it. Switch arms.
How much: 6 each arm.
An easier way: Do 3 raises, only to chest height.
Seated knee extensions
Straighten one knee, then lower the foot. Switch legs.
How much: 6 each leg.
An easier way: Slide the foot along the floor.
Wall push-ups
Only if standing at a wall feels steady. Place both hands on the wall, bend the elbows a little, then push back.
How much: 5 times.
An easier way: Stand closer to the wall and bend less, or skip this and stay seated.
Supported calf raises
Hold a stable chair. Lift the heels a little, then lower them.
How much: 6 times.
An easier way: Do the heel lifts seated.
Sit-to-stand only when safe
Use a sturdy chair. Put your hands on the chair or a counter. Stand up and sit down with control. Skip this if it does not feel safe.
How much: 3 times, or none.
An easier way: Stay seated and press your feet into the floor instead.
Sources
- Strength Training Workout for Older AdultsNational Institute on Aging on YouTube
- Wall Pushups Strength Exercise for Older AdultsNational Institute on Aging on YouTube
- Older Adult Activity: An OverviewCenters for Disease Control and Prevention