Standing Lateral Hip Raises With Chair Support
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.
Ask the Pros: Rachel Tavel, DPT
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.
Squats With Chair Support
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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.
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.
Ask the Pros: Kate Maurer, Physical Therapist
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Chair Exercises For The Legs
Can you really make your legs stronger while sitting in a chair? You bet you! Try these leg chair exercises for seniors and give your calves, quads and glutes a good workout.
Seated hip marches are a great way to improve flexibility and mobility through the hips, plus get the blood flowing for a modified cardio workout.
1. Sit tall in your chair with your feet flat on the floor, hip-distance apart.
2. Grasp the sides of the chair seat for support.
3. Engage your core muscles.
4. Lift your right leg with your knee bent as high as you comfortably can.
5. Lower your foot back down to the floor.
6. Repeat the motion with your left leg.
7. Perform at least 20 alternating marches in succession.
Do two to three sets of 20, taking a breather between each.
Enhance the challenge by using ankle weights.
Heel and Toe Taps
Get your toes tapping and your heart pumping with this fun exercise designed to stretch your lower body and keep your hips flexible. And theyre fun to do to music!
1. Sit on the edge of your chair with your knees bent and your toes resting lightly on the floor.
2. Hold the sides of the seat for support and engage your core.
3. Extend your right leg at about a 45-degree angle and gently tap your heel on the floor.
4. With your leg still extended, point your toes and tap them to the floor.
5. Flex your foot and tap your heel again.
Try to go a little longer each time you exercise.
Chair Exercises For Seniors With Mobility Concerns
Do you or a senior you love have mobility issues? While limited mobility can be concerning, it does not mean you cannot remain active and maintain your physical fitness.
If you or a loved one are having trouble moving around and finding it difficult to get even a little bit of exercise in a day, do not worry. There are still ways to exercise without ever getting up from a chair.
In situations where you cannot make it to the gym or cannot stand for long periods, chair exercises are a fun and easy way to keep fit!
In this article, you will learn:
Why exercising is important even if your mobility is limited
4 examples of exercises in a chair for seniors and
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Our Golden Years Should Actually Be Golden
The number one health concern of people of all ages is losing cognitive function and mobility as we age. People want the freedom to live whole unencumbered lives to move, dance, travel, etc. Doing another crossword puzzle is NOT the answer. You must move your body while engaging your brain to make positive cognitive changes.
Ageless Grace® is a highly effective brain fitness program that keeps participants moving and thinking through the power of play. Because wellness shouldnt have to be boring or painful in fact, it should be fun!
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 .
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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?
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.
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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.
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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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.
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|
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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.
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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Exercise Guidelines For Seniors
If going to the gym or heading outdoors for a walk isnt an option, or if youre just looking for a routine you can do at home, performing chair exercises is an excellent way to boost your physical fitness.
The Centers for Disease Control and Prevention recommends that people ages 65 and over should aim for 150 minutes per week of moderate intensity aerobic activity, as well as 2 days of muscle strengthening activities.
If you have a chronic condition or limited mobility, you may need to modify these recommendations. Thats why its important to work with a doctor or physical therapist on an exercise plan that works for you.
- a lower risk of depression
One review looked at various studies on the impact of resistance exercise on bone health. The review determined that resistance exercise, either alone or in combination with other interventions, may be the best strategy to improve muscle and bone mass in the older population. This is particularly true for middle-aged men and postmenopausal women.
Another study examined the role exercise plays as a tool to help manage the symptoms of depression in older adults. The researchers discovered that combining physical exercise of high or low intensity with antidepressants is more effective for sedentary older adults with major depression than antidepressant drug therapy alone.
Lower Body Chair Exercises For Seniors
Being restricted to a wheelchair is not easy, especially for seniors. Sitting in a wheelchair daily can cause serious health risks, as well as:
To counteract these downsides, it is important to provide a daily routine of exercises.
Seniors considered at risk for falling can also benefit from lower body chair exercises.
Falling is most commonly caused by a trip or an unsteady step at the top of the stairs or while going down the stairs because of this, seniors should incorporate at least one leg strengthening exercise into their routine to maintain their overall fitness levels.
Toe Taps Strengthens the lower legs.
Lift your toes high with heels on the floor. Feel the muscles along your shins working.
Continue to repeat this movement.
Knee Lifts Strengthens the thighs.
With your arms resting but not pressing on the armrests, lift your right leg while contracting your quadriceps muscles. The back of your thigh and knee should be 2 to 3 inches off the seat.
Hold your leg for 3 seconds and slowly lower it.
Repeat this movement.
Heel Slides – Improves knee range of motion.
Sit comfortably on the edge of the chair.
Keep your core tight and keep your chest out.
Maintain stability by gripping the seat with both hands at the sides of the chair.
Point the toes of one leg forward as far as possible in front of the body. Its foot should be parallel to the hips. The other leg should be bent, close to the body, with the foot planted on the ground.
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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.
As A Certified Ageless Grace Educator You Get:
I am LOVING leading Ageless Grace at our senior community, The Commons in Lincoln! I NEVER imagined I would be leading exercise in my life. Never! I am an old youth athlete who then never moved in all the years that my life in advertising, marketing, and mothering chewed me up and spat me out! This is a pleasant surprise! Our residents LOVE it and beg for more days. It is the only exercise I get and I am grateful every time I do it!
Alyson E. Lee, MSW Program Director
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