Chair Exercises For Seniors
Whether youre using a dining chair or exercise ball, a seated workout encompasses far more than movements. Chair-based exercises will develop your cardio fitness, muscular strength, and flexibility. Here are some of the best chair exercises for seniors. Practice these basic movements, and choose one or two exercises from each category for a well-rounded seated workout.
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Seated Chair Exercises For Flexibility
Being flexible, with a full range of motion, makes everything feel better, like reaching down to tie your shoe or stretching for the top shelf. Flexibility reduces stiffness and pain, allowing you to perform your daily activities. Do these exercises as described below or with the help of a Stretch Strap.
19. Seated Forward Bend
|3 Reps per Leg||3 Minutes|
Sit up straight with your left foot firmly on the ground. Grasp the back of your right knee, and slowly pull it toward your chest until you feel a stretch. Hold the position for thirty seconds, and then repeat with your left leg. Perform three reps per side. This exercise stretches your hamstrings and glutesbig muscles that need to be flexible to prevent injury.
21. Ankle Rotations
Sit up straight, and rest your ankle on the opposite knee. Rotate your ankle in circles. Perform ten rotations clockwise and ten rotations counterclockwise. Point your toes for an additional stretch.
|3 Reps per Side||3 Minutes|
Sit with your knees together and your back straight. Extend one arm straight toward the ceiling. Stretch your body upward, feeling the stretch along your torso. Look toward your hand to get a stretch in your neck and shoulders. Hold the position for five to ten seconds, and then switch to the other side. Repeat three times per side.
Preventing Injury Is The Top Priority
Its still possible to fall out of a chair and get injured so its important to make sure your older adult is steady on their chair and able to handle these exercises.
The first few times they try new exercises, ask them to take it slowly and not overexert themselves.
And stand close by until youre both confident that they can safely do the movements on their own.
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Characteristics Of Included Studies
Six of the 25 included studies were based in Asia, five in the United States and four in Australia or New Zealand . The remaining studies were in various European countries. Most studies were randomised controlled trials . The studies included a wide variety of different populations from war veterans to patients with osteoarthritis or psychiatric disorders. There was also considerably heterogeneity in the age range of participants included. The mean age of participants in studies ranges from 55 to 88 years .
Chair Exercises Help Seniors Remain Socially Involved
Being healthy, active, and fit as you age is essential, and social activities are also crucial.. So why not combine the two and enjoy group exercise classes?
In recent years, aerobic chair classes and other forms of senior fitness programs have become quite popular. A group exercise class is a perfect way to socialize while reaping the benefits of exercise its an excellent way to exercise and mingle with friends.
The activities programs at Senior Services of America communities are designed to keep residents engaged and active. Physical activities and social programs are among our programs that support the development of new friendships.
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How Often Should A Senior Stretch
If over the age 65, stretching should be done anywhere from 2-5 times per week, depending on tension and mobility needs.
Stretching doesnt necessarily have to do with periods of time compared to the frequency of stretching throughout the day. Set about 10-15 minutes aside per day to perform the stretches. They should have patience and take deep breaths during stretching to relax both the body and mind.
Why Is Keeping Fit In Later Life So Beneficial
Here are just some of the benefits of physical activity:
- Helps you to maintain a healthy weight
- Reduce your risk of falls by strengthening your muscles
- It is linked to supporting your thinking skills
- Boost your mood and energy levels
- Its social joining a sports team or a class can help you to make friends
If you havent exercised in a while, dont worry. Our classes and clubs focus on gentle exercise to help you to regain your fitness at your own pace. If youre used to regular physical activity, exercises can be tailored to be more strenuous.
Exercise has given me new life. To get to get your 70s and be able to do this is just amazing. I feel 40. I feel absolutely brilliant.
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Chair Exercises Help Keep Seniors Active Even With Mobility Issues
Chair exercises are a great way for older adults to remain active.
You’ll feel better and become more mobile if you do exercises that improve your flexibility. For example, while sitting in a chair, one can perform many flexibility yoga poses and other flexibility exercises.
You don’t need to do anything elaborate. Heres a great example of an easy chair exercise for seniors:
When seated in a chair, you can stretch your back and upper legs by leaning forward and touching your feet.
While sitting upright in a chair and turning your back, so you are looking behind you while your lower body stays firmly seated, you can also stretch your back and use muscles that you normally don’t get a chance to use.
Chair Exercises Can Give Seniors A Mood Boost
There are many benefits to physical activity, and it’s also an excellent way to boost your mood and reduce depression. All ages can benefit from exercise and physical activity, including older adults.
The Centers for Disease Control recommend seniors exercise 150 minutes per week. Exercising not only keeps you in a good mood but also improves your overall health.
In the body, hundreds of neurotransmitters are released when you exercise. The increase in both neurotransmitters and hormones benefit the body and mind. During this time, endorphins take over and give you a mood boost.
Chair exercises provide an excellent option for seniors with limited mobility or balance issues. The best part is that you can do them in the privacy of your own home.
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Chair Core Exercises For Seniors
Strengthening your core and abs is crucial for improving balance and stability. Perform these chair core exercises for seniors to improve your muscular foundation and protect yourself from accidental falls. The seated exercises are great for lower back, abs, and glutes. Here are a few activities to build a strong foundation!
11. Tummy Twists for Abs
|8-10 Reps||3 Minutes|
Sit up straight with your feet flat on the ground. Hold your arms at a ninety-degree angle with your elbows at your sides and your forearms extended in front of you. Rotate your upper torso to the left through a full range of motion. Keep your lower body still, and brace your core by imagining youre sucking your belly button toward your spine. Return to the middle and twist to the right. Perform ten repetitions on each side, for a total of twenty. This exercise strengthens your obliques, abdominal muscles used for trunk rotation, and will help you maintain good posture. Also, check out the best back braces to improve poor posture.
12. Captains Chair
|2-3 Reps||3 Minutes|
Chair Exercises Improve Circulation
Sitting in a chair and performing arm and hand exercises are a great way to improve circulation.
For example, you can stretch your fingers, hands, and arms to increase and improve circulation in your upper extremities.
When sitting in a chair and performing arm and hand exercises, perhaps add a small weight. This will add to the muscle tone while improving your circulation.
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Chair Aerobics For Cardio
Improved cardiovascular health is essential for reducing the risk of heart attacks and improving your overall quality of life. Chair cardio exercises for seniors are one of the best ways to make daily life less tiring. You can invest in a quality piece of workout equipment like a Stationary Bike or try any of the cardio exercises listed below.
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14. Seated Jumping Jacks
|3 Sets, 8-10 Reps||4 Minutes|
Sitting on the edge of your chair, bend your right knee and place your toe on the floor. Extend your left leg straight out to the side with your toes pointed. Extend your arms straight in front of you, and bend forward. Reach your left arm to the insole of your right foot, raising your right arm behind your body and twisting at your waist. Return your arms in front of you, and straighten your back. Repeat this action ten times, and then switch your legs and reverse the movement for another ten reps. For added difficulty, alternate left and right, quickly changing your leg position between reps.
16. Chair Running
Sit with your knees bent and your toes resting lightly on the floor. Extend one leg, and gently tap your heel on the ground. With your leg still extended, point your toes and tap them to the floor. Flex your foot, and tap your heel again. Return to the starting position, and repeat with the opposite leg. Perform the tap dancing for three to five minutes. Set a timer, and try to go a little longer each time you exercise.
Chair Exercises For Legs
It may seem impossible to strengthen your legs while sitting down, but you absolutely can! Here are a few chair exercises for legs to work your quads, glutes, and calves.
7. Toe Taps
|3 Sets, 10 Reps||4 Minutes|
Sit up straight with your feet flat. Slowly lift your right knee toward your chest, and then lower your foot back to the floor. Repeat with your left leg. Perform ten repetitions per leg, for a total of twenty reps. For an added challenge, pause for a five-count at the top of the movement. This exercise strengthens your quads, which is the largest muscle group in your body. You use your quads in nearly everything you do, and strengthening them will make you feel stronger overall. As you build strength, consider enhancing your workout by using Ankle Weights for added resistance.
|3 Sets, 8-10 Reps||4 Minutes|
Sit comfortably at the edge of your chair while keeping your chest out, your abs tight, and both hands on the edge of the chair for stability. Then, with your toes pointed forward, extend one of your legs forward while keeping the other bent naturally. Begin slowly drawing the extended foot backward, keeping its sole flat on the floor until it has returned to its original position. Switch legs and repeat the process.
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Chair Exercise Music For Seniors
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Catch A Falling Star Chair Yoga Dance With Sherry Zak Morris C Iayt Youtube Chair Yoga Yoga Dance Partner Yoga
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Can T Stop The Feeling In My Body Chair Yoga Dance With Sherry Zak Morris This Looks So Fun Chair Yoga Yoga Dance Exercise
Biking Chair Exercises For Seniors Using Scenic Videos
In recent years, biking exercises have increased in popularity. Seniors might have difficulty with a stationary bike, but that doesnt mean they cannot perform the motions while seated.
Seniors that still have the coordination can still make the bicycle motion in their legs and core and with technology, seniors can easily access video tours on YouTube from all over the world. Who wouldnt enjoy taking a ride through the streets of Italy?
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Benefits Of Performing Chair Exercises
Exercising on a regular basis will not only keep an aging adults heart healthy, but can also prevent strokes, heart attacks, falling, high blood pressure, and chronic diseases such as dementia.
Not everyone over the age of 65 is able to move agilely or even out of their seat, but this shouldnt mean that they cant exercise. So many regular exercises can be done while using a chair as a mobility device.
All of the above benefits can still be reached when a senior uses even a regular chair. They dont have to go out and get something brand new just so they can start moving around, a completely ordinary chair will do. This chair should be stable with four legs, no wheels or rollers, and for most exercises, without arms.
Weve got a great list of exercises that seniors can do in the comfort of their own home with equipment that they can use by themselves. Well explain exactly how to do each exercise and provide examples for a step-by-step process.
Effects On Physical Function
Nineteen studies provided data for use in meta-analyses . Most studies reported the differences at follow-up and no change over time. Chair-based exercise led to improvements in handgrip strength in seven studies including a total of 266 participants. Significant improvements were also observed for 30 s arm curl test and 30 s chair stand test , but the high heterogeneity in these outcomes should be noted. No significant differences between groups were observed in the Berg balance scale, timed up and go test or gait speed between the intervention and control groups. Similarly, no significant differences were observed for self-reported activities of daily living or for falls efficacy, which were analyzed using standardised mean difference between the intervention and control groups as there were different instruments used to measure each outcome.
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Senior Services Of America: Boosting The Independence Health & Well
Many people associate senior living with decreased independence and activity, but this is not true in Senior Services of America communities.
Our facilities encourage seniors to stay active and have health and wellness programs to keep you or your loved one healthy and active.
If you, or a loved one, are looking for heart-healthy activities or people to support you in making healthy choices that improve not only their physical health but also their mental health, our staff is here to assist you.
See our community locator for more information about the amenities and facilities we offer.
Why Chair Exercises Are Helpful For Seniors
A major benefit of chair exercises is the reduced risk of falling.
Its also a great way for seniors with limited mobility to get the health benefits of exercise.
Chair exercises can be just as challenging as regular standing workouts, especially for upper body or abdominal muscles.
Another advantage is that exercising while sitting takes less effort than standing and puts less pressure on lower body joints like knees or ankles.
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When To Consider Chair Exercises For Seniors
Exercising can become difficult and place a strain on joints and muscles as you age. The increased tension can lead to pain and injury.Staying fit is imperative for preventing the very pain and injury overly intense exercise can cause. For an older adult who struggles with this dilemma, chair exercises for seniors are the perfect solution. They help you stay fit and healthy, without placing undue stress on your body. If any of the below descriptions fit you, chair exercises may be just what youre looking for.
- Poor balance, and a higher risk of falling during exercise
- Joint pain that makes standing painful and difficult
- Limited range of motion or poor mobility
- Recovering from a surgery or an injury
- Beginning a routine and need to start slow and work up to standing exercises
- Ready to try something new and shake up your fitness routine
Video: Chaboom Chair Exercises For Seniors To Music
Lauretta Jennings of Hingham developed a fun chair exercise program for seniors called Chaboom! four years ago and it is still going strong at area senior residences. This video from 2012 shows how dynamic sitting in one place can be, with the right music.
Seniors may not realize how much a a workout they can get from chair exercises, but the classes can be fun and very effective. The music and movement lift the spirits and Lauretta’s sense of fun is catching. If you have problems balancing, this might be the type of movement you do most safely.
Lauretta’s business is called Cheeretta Fitness.
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Chair Exercises For Arms
Stronger muscles can provide greater balance and stability, which reduces the risk of falling. Being stronger also makes daily life easier. When you can get around with ease, life becomes more pleasurable. Lifting bags and other items that used to weigh you down might serve as a reminder of your improved fitness and health.
3. Bicep Curls
|3 Sets, 10 Reps||4 Minutes|
For a simple bicep curl, you can take anywhere, all you need is a set ofResistance Bands. Start by choosing your resistance level, from X-light to X-heavy, and then place your feet on the resistance band, shoulder-width apart. Grab the handles of your bands, palm upward, and curl your hands up to your shoulders. Remember to keep your elbows at your sides, and then slowly lower the bands. Repeat for 3 sets of 10. Small, lightweight, dumbbells will also work great.
For a little more comfort when doing resistance band exercises, try these fabric ones, which can be used for a variety of different workouts.
4. Seated Row
|3 Sets, 8-10 Reps||4 Minutes|
You can also increase the intensity of your seated row with a full Rowing Machine. With adjustable tension settings, its a great way to build strength or work on your cardio.
5. Shoulder Rolls
|3 Sets, 8-10 Reps||4 Minutes|