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Exercise 1: Chair Squats (Sit-to-Stand)
Why This Exercise Matters
The ability to sit down and stand up safely is one of the most important functional movements in daily life. Chair squats directly support:
- Leg strength
- Hip mobility
- Knee stability
- Balance and coordination
Weak legs are a major contributor to falls. Chair squats strengthen the muscles used every time you get out of a chair, car, or bed.
How to Do Chair Squats Safely
What you need:
- A sturdy chair (no wheels)
- Comfortable shoes or bare feet
- Optional: armrests or a nearby wall for support
Step-by-step:
- Stand in front of the chair with feet hip-width apart
- Slowly lower yourself down until you lightly touch the seat
- Without fully sitting, press through your heels and stand back up
- Keep your chest upright and eyes forward
- Move slowly and with control
Breathing tip:
Inhale as you lower, exhale as you stand.
How Many Repetitions?
- Start with 5–8 repetitions
- Gradually work up to 10–15 repetitions
- Perform 1–2 sets, resting as needed
Common Mistakes to Avoid
- Dropping quickly into the chair
- Locking the knees at the top
- Leaning too far forward
If needed, you can:
- Fully sit down between repetitions
- Use your hands lightly on the chair or thighs
Why Seniors Love This Exercise
- Mimics real-life movement
- Can be done anywhere
- Builds confidence quickly
Exercise 2: Standing Heel-to-Toe Balance
Why Balance Training Is Essential After 65
Balance is not just about strength—it’s about communication between the brain, muscles, and inner ear. As we age, this communication can weaken.
Standing heel-to-toe helps:
- Improve balance and coordination
- Strengthen stabilizing muscles
- Increase body awareness
- Reduce fall risk
This exercise targets balance in a gentle but effective way.
How to Do Heel-to-Toe Balance Safely
What you need:
- A wall, counter, or sturdy chair nearby for support
Step-by-step:
- Stand tall near a support surface
- Place one foot directly in front of the other, heel touching toe
- Keep your gaze forward, not down
- Hold this position for 10–30 seconds
- Switch feet and repeat
If balance is challenging, lightly touch the wall or chair.
Progression Options
As balance improves, you can:
- Increase hold time
- Remove hand support
- Close your eyes briefly (only if safe)
- Perform on a soft surface like a mat
How Often Should You Practice?
- Daily, or at least 3–5 times per week
- Balance improves with frequent practice
Why This Exercise Is So Effective
It challenges the body in a way walking does not—side-to-side and stability control—without stressing the joints.
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