10 of the Best Chair Exercises for Seniors
If you're looking for a safe, simple, and gentle way to integrate exercise into your everyday life, chair exercises for seniors can be the perfect place to start. These exercises are both simple and gentle-to-moderate and can be done from the comfort of your home.
Keeping yourself active as you grow older is of great importance for helping you maintain your mobility. Though these exercises are also suitable for older adults with conditions like arthritis, it's always best to consult your primary health provider or physical therapist to ensure your routine is compatible with your personal circumstances.
Before Beginning Your Routine
Start your routine sitting upright with a slight gap between your back and the back of the chair. Sit with a straight spine and your feet flat on the floor. You can hold the sides of the chair for extra stability if you wish.
Try to do each of these exercises at a steady pace and don't try to over-exert yourself when you begin. Counting out loud can help you focus and breathe naturally. You may need to rest between exercises. When you are resting, keep moving your feet to promote circulation and keep your body warm as you rest.
Chair exercises can complement other moderate exercises, for example, exercises for arthritis in your back. Whole-body exercise options like mobility yoga can also help you maintain and improve your flexibility and mobility.
Best Chair Exercises for Seniors
Sit comfortably when you start your chair-based exercises and ask for help if you need it. As with all new exercise routines, consult your doctor or physical therapist before starting and ask for pointers and advice.
If you use mobility devices like a manual or power wheelchair, you can also do most of these exercises while sitting in your wheelchair.
1. Knee Extensions
Touch your knees together and keep your feet flat on the floor. Straighten one leg out in front of you.
Hold your leg in that position for one second, then bring it back down to the starting position.
Repeat on the other leg. Do 10-12 extensions with each leg, or however many you can manage.
2. Seated Row
Bring your arms up and hold them straight out in front of you in line with your shoulders. Your thumbs should point up toward the ceiling.
Bring your elbows back while squeezing your shoulder blades together until your upper arms are in line with your sides. It should look like a rowing motion.
Stretch your arms back out to the starting position.
Repeat 10-12 times.
3. Toe Lifts
Starting with your knees bent and feet on the floor, lift your toes on both feet. Your heels should remain flat on the floor.
Lower your toes and lift your heels. Squeeze your calf muscles as you do so.
If you can, stretch your legs straight out in front of you and squeeze your calf muscles.
Repeat each motion 10-12 times.
4. Seated March
Lift your left leg with your knee bent as far as you can.
Return the leg down with control.
Repeat with your right leg and continue to march for as long as you can comfortably.
5. Overhead Press
Start with your arms bent up with your wrists parallel to your shoulders.
Gently punch diagonally up and across your torso with one arm. Slightly rotate your torso in the same direction as you punch.
Return to the start and then change arms. Repeat 10-12 times with each arm.
6. Seated Shoulder Press
You'll need weights for this exercise. If you don't have any, you can use water bottles, cans, or anything else that you can grip in your hand.
Holding the weights, form an L shape with your arms with your arms stretched out, elbows bent, and hands parallel with your body.
Slowly push the weights up until your arms are almost straight and above your head.
Slowly bring them back down to the original position and repeat.
The number of reps you do will depend on your strength and the weight you use.
7. Extended Leg Raises
This exercise will work your core which may make you less susceptible to some injuries.
Extend your legs straight out in front of you with your toes pointed up, keeping your heels on the floor.
Raise one leg off the ground, lifting it as high as your hip if you can.
Lower it to the ground then repeat with the opposite leg.
8. Seated Jacks
Seated jacks are a modified version of jumping jacks (which can be hard on the joints). Seated jacks are still a worthwhile way of improving your endurance and strength and working your lower and upper body.
Start with your knees bent and your feet together. Keep your arms straight hanging by your sides.
Extend your legs into a V position with your heels touching. Raise your arms upward at the same time to make another V shape.
Return your arms and legs to their starting position and repeat.
If you find it difficult to coordinate your arm and leg movements, do one set with your arms and then one with your legs.
9. Seated Hip Stretch
Hips can cause many problems for senior citizens. This exercise targets your hip flexors for greater flexibility.
Cross one leg on top of the other, with your ankle resting just above the knee to form a triangle.
Keep your back straight and lean forward. Hold that position for a few seconds.
Repeat for several reps and then change legs.
10. Sit-to-Stands
Sit with your feet shoulder-width apart.
Lean forward slightly, keeping your back straight and slowly stand up. Extend your arms forward for extra balance.
Reverse the action to sit down. Use your hands to locate the seat and feel more secure before sitting if necessary.
Repeat.
Because many seniors find standing up and sitting down a challenge, only attempt this exercise if you feel confident in your ability to do so. Ask for assistance from a family member the first time you try this exercise if needed.
Benefits of Chair Exercises
Regular exercise should be a part of everybody's lives, but it isn't always easy as we get older or when we suffer from arthritis or other conditions that make movements more painful or labored. Indeed, only 15% of senior citizens between 65 and 74 years of age take part in regular exercise. This figure falls to 5% among over-85s. It's important therefore to find a suitable exercise routine that offers the physical and mental benefits of physical activity without aggravating any pre-existing conditions you have.
Among the benefits of chair exercises are:
Improved strength and upper and lower extremity function: As we grow older, our bone density and muscles weaken. Exercise is therefore important to stay active and maintain strength.
Increased circulation: Some chair exercises, for example, leg marches, can improve circulation.
How to Get the Most Out of Your Chair Exercises
Following a chair-based exercise program brings many benefits to your physical health. Keep these considerations in mind when doing your exercises:
Choose an appropriate chair for your exercises. The ideal chair will have armrests and will be fairly firm and not too soft. Your thighs should be parallel to the floor when you do your exercises.
Use steady arm and leg movements to avoid any discomfort or muscle or joint strain. As you begin a chair exercise routine, move your limbs one at a time. When you become more skillful, you can try combining arm and leg movements.
Include warm-up and cool-down exercises in your routine. The blood supply to your heart needs a few minutes to reach its optimal flow, so make sure you warm up for a few minutes before starting more vigorous exercises in your session.
Moderate-intensity exercises are best for most people. This means you might be slightly breathless and warmer than usual, though some days or weeks might pose more or less of a challenge depending on your health. Listen to your body and adjust your exercises accordingly.
Focus on your breathing while you're exercising. Keep breathing while you're holding a pose or balancing.
Keep your arms below head height if you become breathless. Keeping your arm exercises below head height will reduce breathlessness as your heart doesn't need to pump blood so hard.
Stay Fit and Active from the Comfort of Your Home
Growing older doesn't mean having to give up your fitness, agility, or mobility. However, you may find that some exercises suit you more than others; that's where chair exercises come in.
Chair exercises are both convenient and accessible for older adults as they can be performed easily at home. Consult a health professional before starting a new routine or if you're experiencing major knee pain or unexpected discomfort after beginning a chair exercise routine.