Strength training is vital for maintaining muscle, independence, and mobility as you age. These beginner-friendly exercises focus on major muscle groups, making them ideal for adults at any fitness level. Aim for 10 to 12 reps twice a week to see results in as little as two weeks!

1. Arms and Chest: Wall Presses

Why: Strengthens your upper body for daily tasks like carrying groceries and doing laundry.
How:

• Stand slightly more than arm’s length from a wall.

• Place your palms on the wall at chest height, with heels off the floor.

• Bend your elbows, lowering your chest toward the wall.

• Push back to the starting position. Modification: Adjust your distance from the wall to vary the intensity.

2. Legs and Glutes: Chair Stands

Why: Builds lower-body strength for activities like getting out of a car or climbing stairs.
How:

• Sit on the edge of a sturdy chair, feet hip-width apart.

• Lean forward slightly and press through your heels to stand.

• Slowly sit back down. Modification: Add a cushion or blanket to the chair to reduce range of motion and make it easier.

3. Core: Seated Arm & Leg Lift

Why: Strengthens abdominal and back muscles for better posture and functional movement.
How:

• Sit in a chair with feet flat on the floor and arms at your sides.

• Simultaneously lift your right foot and left arm.

• Slowly lower and repeat with the opposite arm and leg. Tip: Keep your movements controlled to engage your core fully.

4. Midback and Shoulders: Seated Rows

Why: Improves posture and makes tasks like vacuuming and gardening easier.
How:

• Sit on a chair with light dumbbells (or soup cans/water bottles) in each hand, arms extended at your sides.

• Lean forward slightly from your hips.

• Squeeze your shoulder blades together, bend your elbows, and pull your hands toward your hips.

• Slowly release to the starting position. Tip: No weightsPerform the motion using just your arms to focus on form.

Quick Routine: Complete 10 to 12 reps of each exercise. This takes just 10 minutes twice a week to maintain your strength and mobility. Keep at it, and you’ll feel stronger and more capable in daily life!

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