Looking for exercises you can do while sitting down and stay active? Now save yourself the trip to the gym, start doing these simple chair exercises for seniors from the comfort of your home or at work. Lose weight, strengthen your core muscle, and stay healthy
It is evident that as the human body ages, so also does the functional and structural deterioration of the body occur.
The evidence in the above statement is not far-fetched. Just one look around a hospital or any nursing home and you’ll see lots of elderly people whose body are already failing.
This article covers chair exercises for seniors through which you can keep your body healthy
Researchers have always emphasized the use of exercise and physical activities, especially in senior citizens as an effective way to increase life expectancy, lower the risk of chronic illnesses, and also preserve functional activities such as cleaning and cooking.
They’ve also discovered that these exercises and physical activities can reverse the effect of aging on the human body (1).
These great benefits can all be enjoyed by every elderly person as long as the fitness level is of utmost importance.
If you of the opinion that it is too late to begin an exercise program, then you have to think again.
No matter the age, it is never too late to start reaping the benefits of physical activities.
This is the reason why health experts have developed numerous exercise options that can improve your strength and overall body health.
One of these workouts is the chair exercises for seniors.
Chair Exercises For Seniors – 10 Seated Workout You Should Try
Chair exercises for seniors are fantastic exercises that the elderly ones can perform without any associated risk.
In addition to improving body strength, the chair exercises for seniors will also help to improve cardiovascular health, aid balance, and improve mobility all while using a sturdy chair.
Explained below are the 10 best chair exercises for elderly people.
These exercises include chair pilates exercises and other beneficial exercises that the body will be grateful to
For those of our elder ones who still go to work, you can decide to perform the exercise while sitting at a desk at work.
The younger population sometimes take sitting and standing for granted.
However, we do know that older adults often find it difficult to even stand from soft couches or low chairs.
The sit-and-stands workout is simple enough and is a softer version of squats.
This exercise can help the elderly ones to gain the ability to stand up or get in chairs quickly without anyone’s help.
In addition, some even call it a strength training because it improves the strength of your legs.
The sit-and-stands is also known to boost control and functioning balance.
Explained below is a guide of how to perform one of the simplest chair exercises for seniors.
- Begin by sitting on a sturdy chair and make sure your feet are firmly planted on the floor and at about a hip-width apart.
- Engage your core and tip slightly forward from your hips while only using as little help from your arms and hands as possible.
- Now press your body weight through all the four corners of the feet and at the same time, push yourself back up by fully stretching your hips and knees.
- Return to the seated position by pressing the hips back and bending the knees.
2. Heel Slides Chair Exercise for Legs
The heel Slides workout is really one of the simplest chair exercises for seniors that you can do.
It is a kind of modified hamstring curl that works effectively to add strength to the large muscles at the back of the thighs.
This exercise is also known to help add strength to the midsection.
- Begin by sitting upright in a sturdy chair. Your knees should be bent and the feet firmly flat on the ground.
- Also, place your feet at a hip-width apart.
- Extend your right leg and at the same time, flex the right foot.
- Make sure your toes are pointing upward towards the ceiling while your heels remain on the floor.
- Now engage your hamstrings and glutes. Use the hamstrings and glutes to drag the right heel backward just towards the chair.
- Your heel must always remain in contact with the floor.
- Then reverse this movement and slide the heel away by extending the right knee.
- Ensure you perform about 10-12 reps on one side.
- Thereafter switch legs and perform the same number of reps on the other side.
- You can do about 2 to 3 sets on each leg.
3. Ankle and Wrist Rolls
As the body ages, some people tend to struggle with the poor circulation through the extremities.
This can cause a number of challenges such as problems with mobility and balance.
The ankle and Wrist rolls is a low-intensity move that helps to “wake up” your feet and hands.
Explained below is a guide on how to properly perform one of the best chair exercises for seniors.
- Begin by sitting upright on a sturdy chair. Make sure your back does not lean against the chair.
- Flex your fingers by opening and closing the fists many times.
- After few seconds, make a fist and roll your wrist about 10 times to the right, then to the left.
- Perform this same movement on your feet by flexing and pointing each of your foot independently and at the same time, straighten and curl the toes.
- Roll each ankle to the right 10 times, and thereafter to the left observing the same number of times.
4. Seated Hip Marches Chair Exercise at Work
The seated hip marches is one of the most effective chair exercises for seniors.
This workout helps to boost your heart rate and improves blood circulation.
It also helps to improve mobility and flexibility through your hips.
Explained below is a guide on how to perform the seated hip marches.
- Begin by sitting upright on a sturdy chair. Your feet must be firmly flat on the ground and at a hip-width apart.
- Grab the edges of the chair with your two hands and keep the torso tall by engaging your abdominal muscles.
- Now bring up the right leg using your bent knee just as if you’re performing a high-knee march.
- Then lower the right foot back to the ground with control.
- Repeat the movement on the other side.
- You should perform about 20 alternating marches and make sure they are in quick succession.
- Go on a short break then repeat about 2-3 more times.
5. Single-Leg Calf Raises
The single-leg calf raises are one of the best chair exercises for legs that the senior citizens can do at home or in the office or school.
It involves an alternate raising of the calf. This will increase strength and boost mobility all through your lower leg.
- Begin by sitting upright on a chair with your feet firmly flat on the ground and at about a hip-width apart.
- Look straight ahead in front of you and engage your core at the same time.
- Lift your right heel from off the floor as high as you possibly can. You should also try to raise your toes up and engage your calf as you go.
- Now lower your heel back to the ground to make one rep.
- Perform 10 reps on your right foot and repeat this same movement on the left leg.
- You must perform about 3 sets of 10 repetitions on each leg.
6. Seated Shoulder Press
The seated shoulder press is a fantastic strength training exercise that should be included in the workout routine of seniors.
This workout not only helps to develop body strength, but it also helps to boost flexibility throughout the shoulders.
For those using the resistance bands, you should make use of a flat, long band and secure it by sitting just on top of the band’s center before you grasp each of the ends.
Explained below is a guide on how to perform one of the best chair exercises for seniors.
- Begin by sitting upright on a sturdy chair with your feet placed firmly flat on the floor and they must also be a shoulder-width apart.
- Hold the end of a resistance band in each of your hands at the shoulders.
- Your elbows must be bent and your palms must also be facing forward, away from you.
- Now press your arms upwards overhead and extend your elbows.
- Gradually bring the hands back down to the previous starting position.
- Perform about 2-3 sets comprising 10-12 reps.
7. Modified Leg Lifts Chair Exercise for Abs
This is one of the simplest chair exercises for seniors that can be done virtually any way.
Once you get a chair, you are good to go.
- Begin by sitting upright on a chair. Engage your core, with your feet also together and flatly placed on the floor.
- Maintain a perfect posture by rolling your shoulders to the back.
- Grasp the armrests of the chair.
- Now lift both your legs as high as you possibly can and breathe out.
- Ensure your feet and knees are still placed together and your knees bent.
- Maintain that position for about 5 seconds and then bring your feet back to the ground.
- You should perform a total of 3-5 sets that comprises of 10-12 reps.
8. Seated Torso Twists
Here is an excellent and really one of the simplest chair exercises for seniors on this list.
Though easy to perform, the workout engages the core, most especially the obliques.
In addition, the seated torso twists also boost spinal mobility and get rid of love handles and side fat
- Begin by sitting upright on a chair with your feet firmly flat on the floor and at about a hip-width apart.
- Bring your hands lightly behind your head with your elbows pointing towards each side of the room.
- Keep your pelvis steady, and thereafter breathe out and at the same time, twist the torso to your right just as far as you possibly can.
- Breathe in and return the torso to the center. Your hips must be stable.
- Breathe out once again and twist the torso to your left as you possibly can.
- Breathe in and bring back the torso to the center.
- Twist to each side for about 6-8 times.
- Take a short rest and perform one more set.
8. Sunshine Arm Circles
The sunshine arm circles are a really simple and fun move that you can perform at your convenience.
It involves holding a ball over the head. It is also sometimes done without using any ball.
This move is one of the best chair exercises for seniors that strengthens the shoulder.
- Begin by sitting upright in a chair and grab a ball with your hands.
- Raise up your arms over your head and slightly bend your elbow.
- Circle the ball in all directions, that is left, right, down and up all in a big circle.
- Reverse the direction each time – from clockwise to anticlockwise – and repeat movement about 10 times.
10. Hand Squeeze With Chair Exercise Ball
If you are searching for a really simple exercise, then the hand squeeze is for you.
It is one of the easiest seated chair exercises for seniors with a chair exercise ball that can be performed virtually anywhere.
You can perform it by using a ball. This move helps to contract your arm muscles and chest.
- Begin by holding a ball in your front with both hands.
- Squeeze your hands together against the ball as if you are trying to get the air out from it.
- Then release and repeat again.
- Do this for about 10 times.
Old age should not limit you from working your body. Regular exercises will promote your health and reduce the risk of chronic diseases.
This is why we have curated the simplest chair exercises for seniors that you can perform.
We can always get our senior citizens fit and healthy just with the use of chairs for seniors.
If you have any questions, feel free to leave it the comment box below.