7 Easy Chair Exercises For Seniors
If you’re over 60, or happen to have a loved one who is, and you want to exercise but don’t like the idea of going to a gym or talking with a personal trainer — no problem! Here are 7 easy chair exercises for seniors that you can do at home.
Chair exercises for seniors are an excellent way to get physical activity in your life. With only a few modifications, they can double as rehab for recovering patients and maintenance workouts for those with limited mobility.
Just like with any exercise program, you’ll want to start off slowly and build up. Try doing a little each day, building from there. Remember, even though these exercises focus on the backside of the body, you don’t want to do them too intensely. Start with 1 or 2 sets of 15 reps (about 15 seconds per rep). Increase the intensity as your muscles become stronger, and gradually work up to 3-4 sets of 30-40 reps for maximum benefit.
Start by timing yourself on each rep for the first few sessions. Make sure you’re not stopping at the top or bottom of the movement for more than a second, and watch your form. When you’re sure you have it down, leave the clock at home!
1.Chair Squats
As is the case with many of these exercises for seniors, this one is going to be most beneficial to those who are already in good cardiovascular condition, i.e., healthy enough to exercise regularly and often. Start with feet shoulder-width apart. Keep the weight on your heels and rise up and down, keeping your buttocks in contact with the chair throughout the exercise. This one is great for hip flexors, buttock muscles, hamstrings, calves and quadriceps. You should feel a burn in the thighs after about 20 reps.
2.Chair Calf Raises
Place your hands on or near your hips to help support yourself when you balance on one leg at a time for this exercise. Start out slowly to get used to balancing on one leg, then raise up onto your toes as high as you can while keeping your heel off of the floor before slowly lowering back down again (about 6 per second). This one will help with balance, calf muscles and heal tendons.
3.Chair Leg Raises
As the name suggests, this exercise focuses on the upper legs. Balance on one leg at a time, then raise your leg up as high as you can without completely extending your knee (so it’s like you’re aiming for a 90-degree angle). Keep your toes pointed down while you raise, and try to keep all of your weight centralized over just the ball of your foot. Again, do about 6 per second — you should feel it in the quads and in the hamstrings.
4.Chair Presses
This one will benefit your shoulders, and be sure to use a chair that’s sturdy! Put your hands on the chair behind you and push back with your legs. Use only about 10% of your body weight at first; you can work up to 20% as you progress. If you can’t do it from a seated position, stand with one foot placed on the chair while using the other foot and knee to push yourself back.
5.Chair Rows
Another great exercise for upper body strength, rows help with your shoulder muscles as well as with spinal muscles in the lower back. Place your feet on the floor to support you, keep your back straight and pull backwards in an arched motion. You’ll feel it in the back, shoulders and even in the abdominals as you incorporate your core into this exercise.
6.Chair Tucks
Another one that works lower back and abdominal muscles as well as shoulder muscles; this one is great for building strength in the abdominals. Start with your legs straight and then tuck them towards your chest while keeping your abs engaged. Bring them up to about 90 degrees before slowly lowering again — try to do at least 10 repetitions before switching sides and repeating on the other side. If this is too difficult, place a pillow or a folded towel under your knees for support.
7.Chair Twists
This exercise will work your core muscles as well as your back muscles (spinal erectors). Place both arms out to one side and then twist at the hips until your upper body makes a complete 180-degree turn (it helps if you count it out in your head). Repeat on the other side. You’ll feel this one in the abdominal muscles, obliques and back when done properly.
According to Fitness expert Tracy E. Otwell, “Chair exercise is a popular exercise for seniors because it’s accessible, simple and easy to do and has minimal impact on the body.” In other words, it’s easy to do regardless of current athletic skills or fitness level and can be done by virtually anyone regardless of physical ability.
Chair exercises are also said to help improve posture, balance and sitting efficiency. You’re setting up a foundation for continued good health as you move into your golden years by strengthening both your quadriceps (which helps with walking), abdominal muscles (which contributes to excellent posture) and hips, as well as your spinal muscles, which support everything above the neck.
Just like with any other exercise, you’re going to want to consult your doctor if you have any sort of medical condition or injury. If you haven’t exercised for years, start off slowly and carefully. But most importantly, make sure that chair exercises are pleasurable for you so that you won’t have trouble initiating and maintaining a consistent exercise program. After all, it’s more important than ever to understand the importance of staying active in later life stages!
You don’t need to spend a lot of money hiring a personal trainer or going to a gym for good exercises for seniors. All it takes is a little creativity, some time and patience — and these chair exercises are all yours!