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Solution Name:​​ Strength Training Module​​ 


Solution Plan: ​​  

By strengthening the body’s largest muscle groups through functional movements, these exercises will translate to improved performance at everyday tasks such as climbing stairs and carrying groceries.

Strength training

Many traditional upper body exercises can be executed from a seated position using dumbbells, resistant bands, or anything that is weighted and fits in your hand, like soup cans.

  • Perform exercises such as shoulder presses, bicep curls, and triceps extensions using heavier weights and more resistance than you would for cardio exercises. Aim for two to three sets of 8 to 12 repetitions for each exercise, adding weight and more exercises as your strength improves.

  • Resistance bands can be attached to furniture, a doorknob, or your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.

  • Individuals may​​ find that using an exercise ball is more comfortable than a weight bench. Or​​ performing​​ simple strength training exercises in a chair.

  • If you opt to invest in home exercise equipment, check the weight guidelines, and if possible, try the equipment out first to make sure it’s a comfortable fit.

  • While strength training at home, it’s important to ensure that you’re maintaining good posture and performing each exercise correctly.

Back Leg Raises

  • This​​ strength training​​ exercise for​​ seniors​​ makes​​ the​​ bottom and your lower back stronger. Stand behind a chair. Slowly lift your right leg straight back don't bend​​ the​​ knees or point toes. Hold that position for one second, then gently bring your leg back down.

Walking Heal to Toe​​ 

  • This exercise makes the legs stronger, which enables the senior to walk without falling.

  • Wall Push Ups​​ 

  • Toe Lifts​​ 






Required Materials:​​ 

1.Hand Weights

Description: Dumbell Set with Rack​​ 

Link:​​ https://amzn.to/2xFY1vM


2.Resistance Bands

Description: Fit Simplify Resistance Loop Exercise Bands​​ 

Link:​​ https://amzn.to/3c7lAfH