Chair-based exercises for seniors have several benefits:
- Chair-based exercises improve strength and mobility, according to some studies.
- Chair-based exercises lower the risk of heart disease, stroke, hypertension, and type 2 diabetes.
- Chair-based exercises can benefit seniors who can’t go to the gym or physical rehab center.
Chair-based exercise requires only a chair, and you can do it anywhere. However, seniors with chronic conditions and limited mobility may need to modify the exercises to suit their needs. Also, seniors must consult a doctor before trying a new exercise program.
These are a few chair-based exercises that promote strength and mobility for seniors.
Recommended Chair-based Exercises for Seniors
Clutched Fists and Wrist Circles
This warm-up exercise increases circulation and gets your muscles ready for constant movement. You sit up straight with your feet flat on the ground to do this. Extend your arms with your palms facing down. Clutch your fist and close and open them thrice. Afterward, roll your fist ten times in clockwise and counterclockwise directions.
Ankle ABCs
Boost the mobility and flexibility of your legs with this chair-based exercise.
Raise one foot off the ground and use your toes to trace the letters of the alphabet in the air. Repeat with your opposite foot. Keep your back straight and march while keeping your knees as high as possible. Two sets of 12 reps is the best way to do this exercise.
Seated Jumping Jacks
Sit straight and execute a jumping jack motion with your legs extended to the sides and brought back together. Swing your arms over your head as you put both feet together. You may complete two to three sets of 10 reps.
Sit-to-Stands
Sit-to-stands are when you sit on the edge of your chair, stand up, and then return to your chair. It engages the hip, core, abdominal, and leg muscles. It is a movement that is part of daily living. Keep your spine straight and your feet about shoulder-width apart to do this exercise. Lean forward and shift your weight through your feet. Breathe in and stand up slowly, then bend your knees and move your hip back. Do 15 reps of this exercise.
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