We all know that working out regularly, be it going to the gym, doing exercises at home, brisk walking, jogging, or any other form of physical activity, is crucial to keeping ourselves healthy and fit. And now talking about the elderly, regular exercise can be beneficial, whether they have long-term health issues like diabetes and heart disease or are just trying to keep their independence as they get older. For seniors who wish to stay active but have mobility problems or are afraid of overdoing it or falling, chair exercises may be the solution. Chair or sitting exercises can improve seniors’ strength and functional mobility. So, read on to learn about some of the top chair exercises for seniors to engage in while staying seated.
Top 5 Chair Workouts for Seniors
Here are some helpful sitting exercises that seniors can perform within the comfort of their home.
Seated Shoulder Press
This chair sit exercise will improve your ability to reach goods in cabinets or shelves over your head. You can use food cans or water bottles in place of weights if you don’t have any.
- Lean back in your chair so that your back rests against the chair’s back.
- With your arms in the same plane as your trunk and your elbows creating a right angle, hold your weights in a “goalpost” position.
- Raise the weights gradually until your arms are nearly straight.
- Return the arms to the goalpost position gradually and repeat.
Throughout the entire workout, maintain control over the weights’ movement. Increase the repetition count if you’re using very light weights.
Seated Jacks
Although jumping jacks are an excellent aerobic workout, seniors should avoid doing them since they can be very taxing on the joints. Fortunately, seated jacks are a great sitting exercise for weight loss and can help you increase your strength and endurance.
- Take a chair and lean forward a little. Avoid sitting too near the edge of your seat as this may cause you to be unbalanced.
- Begin with your feet together, knees bent, and arms by your sides.
- Straighten your legs and form a V shape with your heels touching as you raise your arms to form a second V.
- Go back to where you were at the beginning and repeat.
Seated Hip Stretch
For many elders, the hips are an issue of concern. Knee discomfort and other problems might arise from a lack of hip flexibility, which can also alter your gait. This is one of the best office chair exercises that helps improve the hip flexors.
- Maintain a straight spine and a comfortable position in a comfortable office chair.
- Cross one leg over the other such that the ankle rests just above the knee, making a triangle.
- Lean slightly forward while maintaining a straight back, and keep that posture for a short while.
- Resume the original seated position and carry out the same action with the other leg.
Extended Leg Raises
Injuries such as muscle strains might result from a weak core. Even though you use your legs during this chair exercise, your core gets stronger. Moreover, it is also one of the best chair exercises for weight loss.
- Place your feet squarely in front of you with your toes pointing upwards while you sit comfortably but firmly close to the edge of your chair.
- Lift one leg off the ground while holding onto the chair’s seat with your hands. If you can, raise it to the level of your hip.
- After lowering one leg gradually to the floor, raise and lower the other.
One option is to perform multiple repetitions on one leg and then switch to the other leg. It’s acceptable if you can only raise the leg a few inches off the floor.
Sit-to-stands
This movement is another example of sitting exercises because you utilise it frequently in your daily lives.
- Take a chair and sit slightly forward, placing your feet shoulder-width apart.
- Slowly stand up while maintaining a straight back and slightly lean forward. To maintain your balance, stretch your arms forward.
- Turn around and take a seat. If necessary, use your hands to find the chair’s seat.
- Go back to where you were and do it again.
Conclusion
Maintaining independence and good health as you age requires an active body, sound mind and a better approach to life and one of them is implementing chair exercises to daily routine, which would provide a secure and efficient means of doing so. Those who struggle with mobility or worry about exerting themselves too much will benefit most from these chair workouts. Sitting exercises serve as a mild yet effective exercise regimen that you can perform in the comfort of your own home, targeting everything from core strengthening and flexibility to general fitness enhancement. You may improve your physical health, enhance your energy, and lead a vibrant, active lifestyle well into your golden years by adding these activities to your daily regimen.
