Exercising is beneficial to persons of all ages, but even more so to elderly adults.
With age, certain limitations and mobility issues come into play, and this is where exercising becomes more essential to boost your mind and body’s health.
As a senior certain exercise routine may pose some difficulty in performing. For this reason, using a Chair to perform exercise routines can aid with balance and accommodate certain mobility issues.
Why are Chair Exercise’s Good for Seniors
Going to a gym, taking a walk, or doing standing exercise is no longer an option for an older adult; chair exercises will certainly come in quite handy.
Exercising for seniors have some great benefits that are aimed especially at this age group;
- Exercise can lower the risk of certain health conditions such as heart disease, stroke, hypertension, and even type 2 Diabetes.
- Some exercises will help to improve bone health in older persons.
- Exercising also boosts brain health, which lowers your risk of Dementia and Depression.
- You can likewise significantly improve your life quality by doing a regular exercise routine.
As a senior, exercising can be very beneficial, but you should also be cautious to prevent injuries.
By following the exercise routines and steps, we have provided, you can safely perform effective exercise routines on a Chair in the comfort of your own home.
All you need to get started with the Excercise routines is a comfortable chair or recliner and yourself in comfortable clothing with a slip-resistant or athletic shoe.
The video below also provides some exercise routines that you can do on a Chair;
Now we can get into a few other exercise routines that you can also perform at home on a Chair;
Seated Leg Exercises
The Following Seated Leg exercises mainly target all the areas in the lower body while you are seated. When Mobility is an issue, the lower body is usually the area most neglected.
Before you start, always do a three to five-minute warm-up, whether sitting or standing;
- Warm Up – Aletrante marching your feet for three to five minutes, either sitting or standing. Rotate your arms in circles for a few minutes.
- Seated Knee Extensions – Sit in a Chair with your Back straight and your arms at your side. Extend and straighten your right knee and concentrate on squeezing your quadricep muscles on the front of your thigh, and hold for three seconds. Change your legs and repeat the process. You can perform this for ten to fifteen repetitions.
- Seated Pillow Squeezes – Sit in your chair, back straight, and arms at your sides. Place a pillow between your thighs or knees and squeeze the pillow by contracting your inner thigh muscles. Hold this position for three seconds and release, and repeat for ten to twelve times.
- Straight Knee Ankle Pumps – Sit in your chair with your back straight and your arms relaxed beside you. Straighten your legs in front of you and pump your ankles downward as if you were pushing down a gas pedal. Keep your knees straight and try to move your ankles in the opposite direction, bringing the top of your feet inwards towards you. Hold every position for three seconds and repeat ten times.
- Marching – While sitting straight in your chair, arms at side, march with alternating legs. Bring your legs up as high as you can, and you can even pump your arms if possible. Continue this for around thirty seconds and do ten marches.
- Seated Clamshells – For this exercise you will also sit straight arms at your side. Bend your knees and place your hands on the outside of your knees to provide resistance for your legs. Contract the muscles on the outside of your hips by trying to move your knees away from each other. Use your hands and arms for resistance, pushing your knees inward. Hold the contraction for three seconds, and repeat ten times.
- Ankle Rolls – The ankle roll is more of a warm-up or cool-down procedure. You basically sit up straight, lift your foot slightly from the floor, and roll your ankle inward and outward, repeating a few times for every foot. The videos will show how to perform ankle rolls effectively.
Seated Full Body Exercises
Before starting with the full body routine, you will need a very strudy chair that you can lean on.
Repeat the warm-up exercises that we started with before you start these routines;
- Standing Up Hip Extensions – Using your chair as a support, bend your right knee and push the leg backward while squeezing your glute muscle. Hold for three seconds at a time, and repeat on the other leg. You can do ten repetitions on each leg.
- Heel Raises – Hold on to the chair. Stand tall, raising your heels, and standing on your toes. Come down slowly until flat on your feet, and repeat ten times.
- Standing Lateral Hip Raises – Using the chair as a support, stand tall and lift one leg to your side as far up as you can. Try to keep a straight posture. Hold your leg three for three seconds and change to the other leg. Do ten repetitions.
- Chair Squats – Sit in your chair back straight and arms at your sides. Drive your heels and the middle of your feet into the ground as you stand up tall, keeping your chest upright. Lower into a squat position bending at your hips, push them backward, and bend your knees until you have sat back down into the chair. Do ten repetitions.
- Side Bend Holds – Sitting in your Chair, straighten your arms above your head. Squeeze the muscle at your sides as you bend from one side to the other, returning to your starting point after each been. Repeat this ten times.
- Dumbbell Press – If you have a small three or five-kilogram dumbbell, depending on what is comfortable for you, you can perform the following; Holding the dumbness in each hand, move your hands up to your shoulders, and then high over your head, and return slowly to your shoulders. Next, you can do Curls holding your dumbells with your palms facing towards your shoulder height, slowly push your arms down to your knees, and lift them to your shoulders again. Keep these movements slow and uniform, and repeat ten times.
- Sitting Down Heel Raises – in the below video, you can do Heel raises sitting down if they are too difficult standing up.
By following my recommended routines, you should get a full-body workout safely and comfortably.
Remember that the repetitions and pace are a guideline, and you need to change it to suit your needs and according to what you can do.
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