by Katie Morell
Strength training
Muscle strengthening activities are recommended at least two days each week, according to the AHA. Try these at home to improve your physical strength.
Leg exercises
Sit erect in a chair with your feet firmly planted on the ground, shoulder-width apart. Hold onto the sides of the chair seat for support if you need to. Lift one leg off the floor until your knee is straight and hold that position for a few seconds. Then, return that leg to the starting position with both feet on the ground. Repeat on the other side. Work up to eight repetitions on each side.
Arm raises
Sit erect in a chair with your feet flat on the ground and arms by your sides, holding light weights (these can be soup cans if you don’t have dumbbells) in each hand. Start by holding your arms straight down by your sides with your palms facing in. Keep a small bend in your elbows and slowly lift both arms out and up until they are perpendicular to your body and parallel to the ground. Hold for a second and slowly go down to the starting position. Pause and then repeat this exercise six to eight times.
Tricep extensions
Sit erect in a chair with your feet flat on the ground and a light weight in your left hand. Bend your left elbow straight up next to your ear, so it is pointing to the ceiling. Use your right hand to support your left elbow and then slowly straighten your left arm to the ceiling. Hold this position for a second and then lower your forearm to the starting position. Do this six to eight times and then switch to your right side.
Abdominal exercises
Abdominal strength is vital to a person’s overall health. Strengthening exercises, such as seated knee lifts, can be done while sitting in a chair. Start by sitting erect with your feet on the ground. Then, squeeze your abdominal muscles and simultaneously raise your feet off the ground together. Hold for one second and release. Try to build up to six reps of this exercise and hold for a little longer over time.
Balance exercises
One of the best ways to increase your balance is by walking heel-to-toe. Start by standing close to a wall for balance. Then walk by placing the heel of your right foot directly in front of your left foot, stopping when it touches your right heel to your left toe. Switch feet and work up to taking at least six heel-to-toe steps.
Source: https://www.goredforwomen.org
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