From a Wall Street Journal article (March 21, 2020):
As we age, our balance declines, says Dani Johnson, a physical therapist with the Mayo Clinic’s Healthy Living Program in Rochester, Minn. Implementing balance exercises as simple as standing on one leg as you brush your teeth can help prevent falls. Getting a daily dose of cardio can boost the immune system.
This at-home circuit routine will get your heart rate up while also challenging strength and balance. Perform the circuit three times. Walk up and down steps or march in place for two to three minutes between sets. To up the effort, she suggests adding dumbbells or improvising with cans or tube socks filled with coins or rice.
Chair squats
Stand in front of a chair with your feet shoulder-width apart. Bend your knees, lowering your hips back, keeping weight in your heels and your chest upright. Start by sitting into the chair and standing back up 10 to 12 times. If this is easy, hover above the chair then return to standing.
Counter push-ups
Place your hands on the edge of a counter, just beyond shoulder-width apart. Lower into a push-up then press back up. Repeat 10 to 12 times. For more of a challenge, walk your feet farther away from the counter.
Chair triceps dips
Sit upright in a chair with your hands on the armrests, elbows bent at 90 degrees. Straighten your arms, lifting your body off the chair. Hold briefly. Then lower yourself down. Use your legs to balance. Repeat 10 to 12 times.
Calf raises
Begin in a standing position. Rise up onto your toes, hold briefly, then lower back down. Repeat 10 to 12 times. Place one or both hands on a table or chair for more support. For an added challenge, perform on one leg at a time.
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