Exercise Challenge: Week 2-2022

Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.

Stand, with tall posture, facing the back of a chair, holding the back of the chair for balance. • Keep abs tight and slowly raise one leg slightly backward, keeping your knee straight until your foot is 3 to 4 inches off the floor. • Repeat 10 to 12 times with each leg.

Seated Leg Extension

This is an effective exercise to strengthen the leg muscles on the front (anterior) of the leg.

Sit toward the front of your chair with knees bent and feet flat, holding on to the sides for balance.

Keeping your left foot planted and upper body still, straighten your right knee until your leg is parallel with the floor. Hold for 2 counts, making sure the front of your thigh is engaged, and then lower it back to the floor. Do 5 reps on the right, then repeat on the left.

Quadruped Torso Rotation Exercise

This spinal rotation exercise and stretch will wake up the muscles in your obliques and upper back.

Start on all fours with your hands below your shoulders and your knees below your hips. Place your right hand behind your head and then rotate your torso to point your right elbow toward the ceiling, as far as is comfortable. Pause, then slowly lower back down, pointing your right elbow to the floor.
Do 5 reps, then repeat on the other side.

Cautionary note: If you have osteoporosis, twisting and bending moves may not be right for you. Talk to your doctor about safe exercise.