Seated Exercises for Seniors
by Sherry Muthoni | Oct 16, 2019 | SeniorsWorkout, PhysicalHealth | 0 Comments
Seated Exercises to Boost Strength and Mobility
Chair Exercises for Seniors to Increase Strength
Though strength, flexibility, and mobility are common concerns as the body loses muscle, try these chair exercises for seniors for every ability level.
Did you know that only 35-44 percent of adults over the age of 75 are physically active?
While many people know that it's important to be active as a child and a young adult, few understand the importance of staying active as a senior.
By staying active in your senior years, you'll be able to reduce your risk of heart attack and stroke, improve your bone density, prevent falls, and reduce the risk of developing dementia.
But, many people avoid exercising in their senior years because they don't want to deal with the hassle of going all the way to the gym.
Well, we've got some good news for you. To stay active in your senior years, you don't have to step foot in a gym.
There are many chair exercises that you can do from the comfort of your home to stay fit and injury-free.
Check out this guide to learn about the best chair exercises for seniors.
1. Ankle and Wrist Rolls
Many seniors struggle with poor circulation in their extremities, which can lead to poor balance and mobility.
This is why ankle and wrist rolling is such a great exercise. Here's how to do it:
- Sit tall with your back straight, but don't lean against the back of the chair
- Flex your fingers and open and close them into a fist several times
- After you make a fist, roll your wrist 10 times in each direction
- Perform the exercise on your other hand, and then perform it on your feet, opening and closing your toes before rolling each ankle
2. Sit and Stands
When you're young, it's easy to take the ability to sit and stand for granted. But, as you age, sitting and standing become harder.
With the sit and stand exercise, you can improve your control, balance, and leg strength. Here's how to do it:
- Start in a seated position with your feet planted on the floor, hip-distance apart
- While engaging your core and using as little assistance as possible from your hands or arms, tip your hips forward
- Press your weight into your feet and push your knees into a standing position
- If you find that this exercise is too easy when performed alone, you can also add weights
3. Seated Shoulder Press
As a senior, you must incorporate exercises into your daily routine that translate into functional daily activities.
The seated shoulder press is one such exercise, as it mimics the motion of lifting something above your head.
Here's how to perform this exercise:
- Sit in a chair with your feet flat on the ground, shoulder-distance apart
- Hold either a light dumbbell or the end of a resistance band in each hand
- Keep your elbows bent and your palms facing away from you
- Extend your elbows and press your arms straight overhead, and then slowly lower back down to the starting position
- Repeat 10-12 times
Chair Exercises for Seniors: Are You Ready to Start Exercising?
As you can see, there are many chair exercises for seniors that you can do from the comfort of your own home.
In addition to getting adequate exercise, it's also important that you get adequate nutrition as a senior.
Check out this blog post to learn about the best foods for senior citizens. If you or someone you know needs help with physical activities, take a look at our services to see how we can help you.