Many people say — for good reason — that the hardest part of exercising is simply getting on your feet and starting the workout. The mental hurdle is often the biggest one. But did you know that some workouts let you remain seated? Without ever leaving your chair, you can strengthen your muscles, increase your flexibility, and feel a wonderful sense of accomplishment. Challenge yourself to try seated strength training for seniors. You won’t regret it!
Benefits of Seated Strength Training for Seniors
It’s important to talk to your doctor before starting any new workout routine, but so long as you get the go-ahead, we highly encourage you to consider adding seated strength training for seniors to your weekly schedule. Why? It offers a number of impressive benefits:
- Chair exercises can improve your strength, flexibility, and mobility, helping you remain independent as you age.
- They’re a fantastic option for beginners, as they allow you to start small and gradually increase the difficulty. They’re also a great choice for seniors with limited mobility.
- Many standing exercises can be modified to be seated exercises.
- They can improve your blood circulation, bone density, and range of motion.
- Many people find seated exercises more accessible and appealing than traditional workouts. And, if you want to be consistent with your physical activity, it’s important that you find workouts you enjoy — or at the very least, don’t dread. If you pair seated exercises with your favorite TV show, it’s unlikely you’ll skip the workout!
Are you ready to try some seated exercises? First, grab a chair. It should be stable and have four legs without wheels or rollers. Ideally, it also won’t have arms, as these can impede movement during some exercises. Next, check out the basic, beginner-friendly options we’ve compiled for you.
Exercises to Try
- Ankle ABCs: This exercise increases ankle mobility, which will help keep you steady on your feet. Sit tall with your feet on the floor and your palms resting on your thighs. Then lift one leg straight out in front of you. Imagine your big toe is the tip of a pencil and begin writing the letters of the alphabet as big as you can using just your foot (not your whole leg). Repeat with the other leg.
- Seated March: To get your heart pumping, try “marching” in place. Sit toward the front of your chair with your back straight, your feet hip-width apart, and your arms down at your sides. Squeezing your abs, lift your right leg as high as you can, keeping your knee bent. Lower the foot and repeat on the other side. Perform two or three sets of 10 repetitions.
- Seated Jumping Jacks: This aerobic exercise will get your heart pumping even faster. Sit toward the front of your chair with your back straight, tightening your abs to keep your core engaged. Swing your arms overhead like you’re performing a standard jumping jack and, at the same time, step your legs out so they’re shoulder-width apart. (If you find this tricky, you can move one leg at a time.) Return to the starting position. Perform two or three sets of 10 repetitions.
- Sit-to-Stands: Not only is this a functional movement that you must perform throughout the day, but it’s also an exercise that works your legs, hips, abs, and core muscles. When sitting, draw your belly button toward your spine to engage your core muscles. Then, lean forward from the hips, shift your weight to your feet, and stand up slowly. Pause for a breath while standing, steadying yourself. Then, shift your hips back, bend your knees, and sit back down. Repeat 10 to 15 times.
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If you’ve been looking for a way to keep active in your golden years, seated strength training for seniors is a wonderful place to start. Remember to start small, always listen to your body, and consult a doctor if you have any concerns.
At Springhouse Village, we encourage our residents to explore their interests and offer a wide range of activities and events so that there’s always something interesting happening. We make it easy for our residents to participate 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.