Who says you need to stand up to break a sweat? It’s important to stay active as a senior, but if you have mobility issues or balance concerns, it’s also essential to do it safely. These chair exercises for seniors will give you the workout you need.
Chair Exercises for Seniors
When you’re a senior trying to stay active, adaptive exercises are the name of the game. High-impact workouts like jogging or weightlifting can be hard on aging bodies, but that doesn’t mean you can’t get the kind of exercise you want. Believe it or not, you can get through an entire workout while sitting in your favorite chair!
What Are Chair Exercises?
Chair exercises provide the benefits of traditional workouts, such as building strength and flexibility, but with the additional advantage of staying seated throughout the workout routine. This may sound counterintuitive, but there are many advantages to chair exercises that other types of movement don’t necessarily have:
- Chair exercises allow you to work out while seated, which lowers the risk of falls or other injuries. They’re an excellent fit for seniors with balance or mobility issues as well as those who are building up their strength for the first time.
- Unlike more complicated workouts, chair exercises are easy to learn and don’t require special equipment. You can get your workout done if you have a chair and a few minutes to spare.
- Chair exercises are an easy way to introduce mobility and fun into your day. You can get a chair workout done in as little as 10 minutes, even while watching TV.
Beginner’s Chair Exercises
Are you ready to give chair exercises for seniors a try? For all these exercises, you will want to sit comfortably in a chair with your back straight and your feet on the floor. Be sure to stretch beforehand, and check in with your doctor if you have any movement-related concerns.
Seated Shoulder Press
From your starting position, lift your arms into the air so they are pointing straight out from your sides, making your upper body into a “T” shape. Bend your elbows so your hands and lower arms are pointed upwards. Extend your arms fully upwards, and then bring them back downwards. You can add small hand weights for added resistance if needed.
Seated Knee-to-Chest
Gripping the sides of your chair to provide additional support, stretch your legs out in front of you with your toes pointed at the ceiling. Raise your legs as far as you are able. Bend your knees and raise them towards your chest as far as you are able. Hold for a few seconds, and then lower your legs.
Seated Calf Raises
With your feet planted on the floor, extend your toes and raise your heels. Push your toes into the floor and raise your heels as much as possible, then lower them back to the floor. This exercise can be done with one leg at a time if additional stability is needed.
Tummy Twists
Holding a small hand weight or another object, extend your arms in front of you, holding the object level to your chest. Slowly twist your upper body to the left, ensuring your lower body remains solidly seated. Hold for a second, then rotate your body back to the center. Repeat on the right side to complete a full rep.
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These are just a few of the chair exercises for seniors you can find with a little bit of internet sleuthing. Why not give chair exercises a try today?
At Springhouse Village, we know how important it is to enjoy your retirement in a lively and welcoming environment. We make it easy for our residents to be active participants in our community. Whether that means encouraging residents to join an exercise class or assisting them in starting a garden club, we strive to help our residents thrive. To learn more about the amenities and services we offer, contact Springhouse Village today by sending us a message online or calling 417-708-3403.