Indulging in regular physical activity is imperative for older adults. According to the Centers for Disease Control and Prevention (CDC), it is estimated that physical activity decreases with age in men, from 41.3% for those between 18-34 to 15.3% for those above 65. It is further estimated that physical activity also decreases in women, from 28.7% for those between 18-34 to 10.8% for those aged above 65. Dr. Brittany Ferri (MS, Ph.D.) also says the same. She says, “Chair exercises are great for people with balance issues that make standing exercising unsafe. It’s also simple for people in wheelchairs or those with trouble walking.” Clearly, chair exercises help older adults gradually gain strength, which helps them progress to standing exercises with a low risk of falls. These workouts are also good for mental well-being (2). Check out the 16 best full-body chair exercises for seniors with pictures and safety precautions below. Swipe up!
Chair Exercises For Seniors Guidelines
Before starting the chair exercises, here’s what you need to do:
Take your doctor’s permission before doing these exercises. Do them under the supervision of a physical therapist. Ask a family member or a friend for assistance. Sit on a chair, not on the sofa. If you are doing these exercises on the bed, support your back with a pillow. Always do a 10-minute warm-up. If you have arthritisi A disease that damages the joints by causing inflammation, pain, and stiffness, the risk of which can worsen with age. , use a hot bag to warm up your knee and the surrounding area. Focus on form instead of sets and reps. Think positive.
Following these guidelines will prevent injuries and help you reap the maximum benefits of exercising mentioned below.
Benefits Of Chair Exercises For Seniors
Help maintain and develop strength (3) Improve upper and lower extremity function (3) Improve functional fitness (2) Boost immunity (2) Improve hormone balance (2) Reduce stress and increases happiness (2)
16 Best Chair Exercises For Seniors (With Pictures)
Take 10 minutes to warm up your muscles. Sit on the chair, support your back with a pillow if needed. Roll your shoulders, wrists, neck, arms, and ankles clockwise and anticlockwise. Lift your feet off the floor and extend your legs (one at a time). If you have arthritis, warm up the joints with a hot bag. Do a few arm circles, and you are ready to do the chair cardio exercises. Let’s begin!
Arms And Upper Back
1. Raised Arm Extension
Difficulty Level: Easy Target: Biceps, Shoulders, and Lats How To Do
2. Seated Ts
Difficulty Level: Medium Target: Shoulders and Upper back How To Do Note: You can sit at the edge of the chair and do this exercise if you are comfortable.
3. Seated Bicep Curls With Weights
Difficulty Level: Medium Target: Biceps How To Do
4. Seated Lateral Raises
Difficulty Level: Easy Target: Lats, Chest, Shoulders, and Biceps How To Do
Legs
5. Toe And Heel Raises
Difficulty Level: Easy Target: Calves, Ankle extensors, and Flexors How To Do
6. Seated Marching
Difficulty Level: Medium Target: Hamstrings, Quads, and Glutes How To Do
7. Seated Leg Extension
Difficulty Level: Easy Target: Quads and Hamstrings How To Do
8. High Knee And Reach
Difficulty Level: Advanced Target: Quads, Hamstrings, Biceps, Shoulders, and Lats How To Do
Core
9. Seated Twists
Difficulty Level: Medium Target: Obliques How To Do
10. Elbow To Knee
Difficulty Level: Advanced Target: Obliques, Abs, and Glutes How To Do
11. Seated Side Bend
Difficulty Level: Medium Target: Obliques and Abs How To Do
12. Touch The Floor
Difficulty Level: Medium Target: Upper and Lower Abs How To Do
Stretches
13. Seated Neck Stretch
Difficulty Level: Easy Target: Neck muscles and Upper traps How To Do
14. Steated Leg Stretch
Difficulty Level: Medium Target: Calves, Hamstrings, Glutes, and Lower back How To Do
15. Seater Upper Body Stretch
Difficulty Level: Medium Target: Triceps, Biceps, Shoulders, and Upper back How To Do
16. Seated Tricep Extensions
Difficulty Level: Medium Target: Triceps, biceps, upper back, and shoulders How To Do These are the 16 chair exercises you can do to improve range of motion, balance, and coordination gradually. But can they also help you shed belly fat? Let’s find out in the next section.
Is It Possible To Lose Belly Fat With Chair Exercises?
No. It is impossible to lose belly fat completely with chair or seated exercises. Dr. Brittany Ferri, Ph.D., says, “Many of those exercises do work the core, which is where the abs are. This can help a bit with belly fat, but chair exercises will not give someone a majorly fit core unless they are also eating right and burning calories another way.” It is advisable to focus on improving your range of motion, balance, muscle strength, and coordination before you move on to standing aerobic exercises, which will help you shed belly fat. Also, do not overdo the chair exercises. Scroll down to find out how often you should do them for the best results.
How Often To Do These Exercises And Stretches
Dr. Chad Walding , DPT, advises, “It’s important to practice chair exercises daily, even if it’s just 10-15 minutes.” Start with the lowest number of exercises and sets and reps, and gradually increase their numbers as you build your muscle strength. But what if you have stiff joints that limit your mobility? Scroll down to find out.
What To Do If I Have Limited Mobility?
Dr. Brittany Ferri , Ph.D., advises, “Start gently and listen to your body. Don’t push past any signs of pain or discomfort. Try doing this with a friend to add a social aspect. If you are unsure of specific guidelines, ask your physical therapist or follow videos online that guide you through entire sequences of exercises or specific movements.” Board Certified in Orthopaedic Physical Therapyi A therapy form involving care for joints, muscles, bones, and tendons, which aims to restore strength and mobility. Dr. Stephanie Carter Kelley, PT, Ph.D., OCS, says, “Start with the highest chair seat in the house or put a thick book on the seat of the chair. But over time, when the movement gets easier, move to a lower seat or remove the book.” Ask your physical therapist to assist while you exercise. Senior exercise routines should include suitable elderly workouts like mobility exercises, low-impact workouts, chair yoga, and chair aerobics. While it is beneficial to do chair exercises, lubricate your joints, and improve your physical and mental well-being, you have to be cautious. Scroll down for a list of precautions to take while doing these exercises to prevent injuries and falling.
What Precautions To Take?
Use a sturdy chair. Place a rug or carpet on the floor. Take a warm water bath before exercising. Take your physical therapist’s help. Use light weights if you wish to increase resistance. Do group exercises. Do as many sets and reps as you can comfortably. Stop immediately if you experience sharp pain. Get adequate rest.
How long should a 70-year-old exercise? A 70-year-old must indulge in moderate-intensity activities like brisk walking for a minimum of 150 minutes weekly. Also, they can try muscle strengthening exercises 2 days a week and balance exercises thrice a week under expert supervision (1). Which exercises should be incorporated into a senior fitness regimen for beginners? Beginners should start with minimal stretching exercises for seniors and low-impact chair exercises to achieve overall senior health and wellness. Is chair yoga good for seniors? Yes, chair yoga can be an excellent form of exercise for seniors to stay active, healthy, and engaged. It is important to note, however, that seniors should consult with their healthcare provider before beginning any new exercise program, including chair yoga, to ensure it is safe for them. How can chair exercises be combined with other forms of exercise, such as walking, swimming, or yoga, to create a well-rounded fitness program for seniors? Chair exercises can be combined with other forms of exercise to create a well-rounded fitness program for seniors. For instance, walking can be paired with chair squats, leg raises, and calf raises to build leg strength and mobility. Swimming can be accompanied by seated leg raises to warm up the calves and hamstrings and chair yoga poses such as seated twists and forward bends can be added to a regular yoga practice to improve flexibility, balance, and strength. What are some creative ways to make chair exercises more fun and engaging for seniors, such as by adding music, socializing with others, or participating in group classes or challenges? Seniors can make chair exercises more enjoyable and engaging by adding music, socializing with others, and setting fitness goals and challenges. They can listen to their favorite songs, join group classes, participate in challenges, and use fitness apps to track their progress and get rewarded for achieving their goals. These core exercises for seniors can help them stay active without moving out of the chair. Stay active and healthy with this easy-to-follow whole-body seated exercise routine for seniors! Check out the full video for step-by-step instructions and start your at-home workout today!
