If you’re in search of ways to enhance your strength, balance, mobility, and overall function as you age, you’ve landed in a good spot. As we grow older, it becomes even more crucial to strengthen our muscles—strength training is actually one of the best methods to combat sarcopenia, which is the reduction of muscle mass. Additionally, it helps to build robust bones and can enhance balance and stability, minimizing the likelihood of falls.
So, if you’re starting out or easing back into exercise after an extended break, there’s no need to complicate things. In fact, simply using your body weight and doing a few basic exercises a couple of times each week can yield significant results.
Dr. Nancy, a physical therapist focusing on senior fitness, shares six exercises she often recommends to her patients aged between 70 and 90 in a video on her social media. These exercises can all be done at home using just a can from your pantry, a sturdy chair, and a tea towel.
Though the exercises primarily target the lower body, doing them correctly will engage your core muscles as well. If you’re in need of a full-body routine, you might want to explore a strength and mobility workout from a 71-year-old fitness coach.
What are the exercises?
As mentioned, all these exercises can be performed using just your body weight. Here’s how to properly execute them:
1. Lateral step over
For this exercise, take a can from the cupboard and set it on the floor. Stand to the side of the can, keeping your core tight with your hands on your hips. Lift one leg and step sideways over the can, then follow with the other foot. Repeat the move back to the starting side. Try to aim for three sets of 10 repetitions.
2. Box squats
For box squats, place a box on a sturdy chair (avoid chairs with wheels). Squat down, bending your knees while keeping your core engaged until your glutes barely touch the box. Then push through your feet to return to standing, squeezing your glutes at the top. You can decrease the height of the box as you gain strength or remove it completely. To simplify the exercise, extend your arms while squatting. To increase difficulty, place your hands on your hips. Like the other exercises, aim for three sets of 10 repetitions.
3. Standing hip extension
For standing hip extensions, face a wall and place both hands against it for balance. Shift your weight to one leg and straighten the other leg behind you, keeping your foot flexed. Raise the leg back a few inches off the ground, kicking back for 10 repetitions, and then switch legs. Aim for three sets of 10 reps for both legs.
4. Single leg slides
You’ll need a tea towel for this exercise. Stand with your feet hip-width apart and engage your core. Put one foot on the towel and, keeping a slight bend in both knees, slide it out to the side, drawing it back in and then sliding behind you, moving with care and control. Make sure only the sliding leg is moving. Complete 10 repetitions, then switch legs. Aim for three sets of 10 reps on each side.
5. Standing hip flexion
Stand facing a wall, hands on it for support. Engage your core and lift one leg, bending your knee to bring it toward your body. Return the leg to the floor and alternate to the other side. Aim to do three sets of 10 repetitions.
6. Lateral toe taps
To wrap up, with your feet hip-width apart and core engaged, lift one leg off the ground, extend your toe, and tap it out to the side. Return to start and repeat on the opposite side. Aiming for three sets of 10 repetitions is a good target.
If any of these exercises seem challenging, you can reduce the number of sets to start—maybe begin with one set and gradually increase. Conversely, if you’re feeling ready to challenge yourself, try increasing the range of motion, like removing the box during squats or reducing the height of the step for lateral steps.
These exercises not only strengthen your lower body but also engage your core, testing your balance and stability. Many of the movements work one side of the body at a time, and it’s normal for one side to feel stronger. Paying attention to and working on your weaker side can help address imbalances, ultimately lowering your risk of falling.
