An effective low-impact way for seniors to remain physically active is by performing chair exercises. As seniors advance in age, they may develop balance issues or limited mobility, making it more difficult to remain physically fit. Exercising in a chair serves as an easy way to stay active without the risk of falling or stressing the body.
The benefits of chair exercises for seniors include improved posture, alleviating pains, lubricating knee joints, increased upper body flexibility, and improved quality of life. Read on to learn about some of the best chair exercises you can incorporate into your routine:
Seated Side Bend
The seated side bend is a chair exercise that targets both internal and external obliques. To perform this exercise, sit upright with both hands resting comfortably at your side and your feet flat on the ground. Then, lean your right arm to the side of your waist and repeat the movement as many times as possible. Repeat the same movement on the opposite side and ensure your head moves with your torso as you lean to the side.
It is essential to keep an upright posture without slouching or leaning back in the chair. Also, ensure you take gentle breaths throughout the movement and maintain your position.
Seated Calf Raises
The seated calf raises targets muscles in your calves and strengthens your squads. To perform this exercise, remain seated upright with your feet flat on the floor. Then, gently lift your left heel off the floor towards your chest and gradually lower your foot back to the ground.
Repeat the same movement with your right heel. Depending on your workout goal, you can add ankle weights for more resistance.
Seated Jumping Jacks
To perform the seated jumping jacks, sit upright on the edge of a chair. Just like regular jumping jacks, extend your arms to your sides and then move your hands above your head. Begin this exercise slowly as you want your arms to get comfortable with the movement. When you feel comfortable, you can then increase your speed.
You can repeat this exercise 20 times and increase your sets depending on your comfort and workout goal. Be careful if your chair has armrests, so don’t mistakenly hit them.
Seated forward Bend
If you’re looking for chair exercises to soothe your muscles and give you that perfect stretch, the seated forward bend is the one for you. To proceed, sit with your legs widened and your feet firm on the ground. Gradually lean forward, dropping your upper body towards your thighs. Ensure your neck is relaxed, and stretch your hands towards your feet.
Hold the position for a few seconds before gradually returning to your initial position.
Shoulder Circles
Shoulder circles are an excellent chair exercise to warm up and ease your shoulder muscles. To begin this exercise, sit comfortably in a chair and extend your arms so your left fingertip touches your left shoulder and your right fingertip touches the right shoulder. Rotate your shoulders forward and backward as many times as you can.
Health and Fitness at Our Retirement Community
If you’re looking for a retirement community that looks after your physical fitness and medical wellness, you are at the right place. Here, we have an exclusive health and fitness program to ensure our residents can live an active and relaxed lifestyle in good health. From exercises to exciting games to educational programs, our residents have many opportunities to have fun, stay active, and enjoy the best quality of life. Contact us today!
