30 Workouts to Help Seniors Stay Active and Healthy

5. Do Bicep Curls To Regain Strength

Bicep curls strengthen your biceps, which are muscles you use every day when carrying groceries, opening doors, and anything with a pulling motion. To begin bicep curls, you will want to stand with your feet spread hip-width apart, with a dumbbell in each hand. Suggested starting weights are five to eight pounds. If that does not seem hard enough, begin with eight to fifteen-pound dumbbells. Begin with your palms facing your thighs. Bring the right dumbbell up, turning your fist towards you while curling the weight towards your shoulder. Hold the weight near your shoulder for two seconds and then slowly lower the weight back down into the beginning stance. Now, curl the weight in your left hand. Repeat this for twelve to fifteen reps.

6. Knee Lifts With A Medicine Ball

Knee lifts using either a light or heavy weight, such as a medicine ball or dumbbells, is a fantastic way for seniors to work on their upper body endurance as well as their balance and stability. Doing this move is quite simple. First, hold a light weight or medicine ball, about two to five pounds, in both hands right above your head. Then, lift your right knee up to your waist while slowly bringing down your arms and touching the weight or medicine ball to your knee. Lower your knee and return your arms in the starting position with the weight or ball above your head. Repeat these steps for the other knee, alternating sides and continue doing this exercise for thirty to sixty seconds. If you want to ramp up the intensity, you can speed up your movement while still maintaining control of the weight and your body, while remaining balanced, and lifting your knees as high as possible. To make this exercise easier, you can simply use no weight at all or just hold an appropriate weight at chest level as you lift your knees. If you have knee or back problems, you can avoid the upper body movement of this exercise and just do knee lifts.