8 Bodyweight Workouts For Seniors To Boost Stamina - Martin Baker Orthodontist

8 bodyweight workouts for seniors to boost stamina

Chair squats begin by sitting on a sturdy chair with your feet hipwidth apart stand up slowly without using your hands then lower back down with control repeat for a set number of repetitions focusing on maintaining good posture

Wall pushups stand facing a wall at arms length place your hands on the wall at shoulder height and slightly wider than shoulderwidth apart lower your chest toward the wall by bending your elbows then push back to the starting position

Leg raises sit upright on a chair with your hands gripping the sides for support lift one leg straight out in front of you hold for a few seconds then lower it back down alternate legs and perform a set number of reps to strengthen your hip flexors and thighs

Standing calf raises stand behind a chair or use a stable surface for support rise up onto your toes as high as you can then lower back down to the starting position this exercise helps strengthen your calf muscles and improve balance

Seated leg extensions sit on a chair with your back straight and feet flat on the floor lift one leg straight out in front of you hold briefly then lower it back down switch to the other leg and repeat this exercise targets the quadriceps

Side leg raises stand behind a chair for support lift one leg out to the side keeping it straight then lower it back down with control alternate legs and perform a set number of repetitions to work on hip and outer thigh strength

Standing marches stand tall with your feet hipwidth apart lift one knee toward your chest as high as comfortable then lower it back down alternate legs in a marching motion to improve hip mobility and cardiovascular endurance

Toe taps sit on a chair with your knees bent and feet flat on the floor lift one foot and tap it lightly on the floor in front of you then return it to the starting position repeat with the other foot alternating sides to work on coordination and lower body strength