Daily Routine Exercises For Men & Women

working with weight 

You don’t have to go out and buy weights for
strength exercises. Find something you can hold
on to easily. For example, you can make your own
weights from unbreakable household items:
• Fill a plastic milk jug with sand or water and
tape the opening securely closed.
• Fill a sock with dried beans, and tie up the
open end.
• Use common grocery items, such as bags
of rice, vegetable or soup cans, or bottled
water.

Hand Grip

This simple exercise should help if you have
trouble picking things up or holding on to
them. It also will help you open things like
that pickle jar more easily. You can even do
this exercise while reading or watching TV.
1. Hold a tennis ball or other small rubber
or foam ball in one hand.
2. Slowly squeeze the ball as hard as you
can and hold it for 3-5 seconds.
3. Relax the squeeze slowly.
4. Repeat 10-15 times.
5. Repeat 10-15 times with other hand.
6. Repeat 10-15 times more with each hand.

Wrist Curl

1. Rest your forearm on the arm of a
sturdy chair with your hand over
the edge.
2. Hold weight with palm facing upward.
3. Slowly bend your wrist up and down.
4. Repeat 10-15 times.
5. Repeat with other hand 10-15 times.
6. Repeat 10-15 more times with
each hand

Overhead Arm Raise

1. You can do this exercise while standing
or sitting in a sturdy, armless chair.
2. Keep your feet flat on the floor,
shoulder-width apart.
3. Hold weights at your sides at shoulder
height with palms facing forward.
Breathe in slowly.
4. Slowly breathe out as you raise both
arms up over your head keeping your
elbows slightly bent.
5. Hold the position for 1 second.
6. Breathe in as you slowly lower
your arms.
7. Repeat 10-15 times.
8. Rest; then repeat 10-15 more times

TIP
As you progress, use a heavier
weight and alternate arms until
you can lift the weight comfortably
with both arms.

Front Arm Raise

1. Stand with your feet shoulder-width
apart.
2. Hold weights straight down at your
sides, with palms facing backward.
3. Keeping them straight, breathe out
as you raise both arms in front of
you to shoulder height.
4. Hold the position for 1 second.
5. Breathe in as you slowly lower arms.
6. Repeat 10-15 times.
7. Rest; then repeat 10-15 more times.

TIP
As you progress, use a heavier
weight and alternate arms until
you can lift the weight comfortably
with both arms.

Side Arm Raise

1. You can do this exercise while standing
or sitting in a sturdy, armless chair.
2. Keep your feet flat on the floor,
shoulder-width apart.
3. Hold hand weights straight down at
your sides with palms facing inward.
Breathe in slowly.
4. Slowly breathe out as you raise both
arms to the side, shoulder height.
5. Hold the position for 1 second.
6. Breathe in as you slowly lower your
arms.
7. Repeat 10-15 times.
8. Rest; then repeat 10-15 more times.

TIP
As you progress, use a heavier
weight and alternate arms until
you can lift the weight comfortably
with both arms.