Sit down and stand up
The exercise helps strengthen the quadriceps, buttocks, hamstrings, and abdominal muscles, while strengthening one of the most important movements you will do every day. Each time you do it, it makes it easier to get up from a chair, climb stairs, and get up from a low chair.
Sit near the front of a sturdy chair. Stand with both feet shoulder-width apart. Lean slightly forward. Use your heel to stand firmly. Slowly lower your body. Do 12 - 15 times.
Push-ups with walls
The strength of the upper body plays a very large role in maintaining independence, from pushing heavy doors to getting up from the floor when necessary. Wall-backed push-ups help strengthen the chest, shoulders, triceps and abdominal muscles while putting very little pressure on the joints. You can increase the difficulty simply by moving your legs further away from the wall. Better push-ups will directly bring confidence in daily life.
Stand face to face against the wall. Place both arms slightly wider than your shoulders. Step back comfortably, bend your elbows and try to return to the starting position. Do 12 - 15 times.
Raise your knees when standing
Strong hips and strong abdominal muscles support every step of your walk. Standing knee lift exercises help improve the strength of the lower body, balance and coordinate movements, and gently increase heart rate.
Stand up straight. Lift one knee towards the chest. Tighten abdominal muscles. Lower down controlledly. Alternate sides. Continue for 45 - 60 seconds.
