15 Chair Exercises That Will Keep Seniors Fit

Introduction 

We all know that exercise is good for the mind, body, and soul. It keeps us fit and active – but what about seniors? Many people worry that senior citizens are at risk of losing muscle mass as they age. It is true that natural aging does affect our muscles and strength, but that doesn’t mean we can’t do anything to help it. Seniors can still stay active and enjoy their lives with the right exercise. Chair exercises are an excellent way for seniors to keep fit and maintain good health, while also enjoying the benefits of being active. Just remember that seniors should always check with their doctor first before starting any new fitness routine – especially if they have had any injuries or illnesses in the past. It is important to choose chair exercises that are appropriate for your level of mobility. 

15 Chair Exercises That Will Keep Seniors Fit

1. Knee Hugger Chair Exercise

This exercise is a great way to get the heart pumping and the legs working. In this chair exercise, you will get your knees off the chair’s armrests, and interlace your fingers together. Then bring them up to your chest – using your stretch reflex so that you get a complete leg workout. You can hold this exercise for 20 seconds or for longer periods of time until you feel comfortable with it.

2. Folding Chair Exercise

This chair exercise is very easy to perform and a great way to start any fitness routine. In this chair exercise, you will lie down on a fold out chair and then fold your legs in front of yourself while keeping your upper body upright. You can change up this exercise by bringing your knees in and out of the fold for additional challenge.

3. Arm Beehive Chair Exercise

This chair exercise works your arms, shoulders, and thighs. In this exercise, you will get up from a sitting position and bend your arms to the side while also squeezing your knees together for a great cardio workout. You can make this arm exercise tougher by bending your elbows at a 90-degree angle or alternating the arm positions to get a strong workout for both arms.

4. Full Body Chair Exercise

In this chair exercise, you will get into a push-up position on the chair’s armrests. This exercise works the chest and arms, while also targeting the abs and legs. This chair exercise is a great way to get a full body workout with minimal effort. Try changing the arm positions to target different muscles. For example, you can get a full body workout lying down on the ground or on your knees.

5. Chair Floor Exercise

This chair exercise engages your full body and is a great way to get an aerobic workout. In this exercise, you will lie down on the floor and perform a push-up with your hands by crossing them over each other at the chest or keeping them next to your shoulders. You can change up this exercise by adding additional grip movements such as knee raises, pushups, triceps dips, leg lifts, and squats – anything that will get your heart pumping.

6.  Oblique Chair Exercise

This chair exercise is a great full body workout that targets all of the obliques. In this chair exercise, you will sit on a chair and then bend at the waist to the side until you feel a stretch in your side. Hold the stretch for 30 seconds and perform it on both sides for an even workout.

7. Chest Stretch Chair Exercise

This is a great way to stretch out the chest muscles and increase blood circulation. In this chair exercise, you will lean forward and put your hands on the floor in front of you while also leaning your weight into your arms to increase the stretch. You can do this exercise for up to 20 seconds or longer depending on how much time you have and how far along you want to progress with your fitness routine.

8. Head Straddle Chair Exercise

This chair exercise works the arms and shoulders. In this chair exercise, you will put your hands together behind your head and raise them up, while also lowering your body to the ground. You can make this chair exercise tougher by holding 30 seconds or more for a great workout that can be done anywhere at any time.

9. Triceps Dip Chair Exercise

This is a great way to work the triceps and shoulders. In this chair exercise, you will put your hands behind your lower back and then hold your body up by using your triceps. You can make this chair exercise tougher by raising one leg up or keeping them both straight to get a complete tricep workout.

10. Chair Squat Chair Exercise

This chair exercise works the quadriceps by getting up from a sitting position with the legs spread apart. In this exercise, you will take your right foot and put it on the edge of your left leg then push forward putting your body weight into the leg muscle. You can hold this for an additional 30 seconds or come back to it later in your fitness routine by doing another set of 10 reps.

11. Back Scrub Chair Exercise

This chair exercise is a great way to stretch out the back and increase blood circulation. In this exercise, you will stand behind a chair and lean over the back of it while also leaning your weight into the chair for an even deeper stretch. You can hold this pose for 30 seconds or longer so your back muscles can start to loosen up. 

12. Chest Expansion Chair Exercise

This chair exercise works the chest muscles and the torso. In this chair exercise, you will put a hand towel on a chair’s armrest and then wrap it around the top of the armrests to form a loop. While holding onto the towel with two hands, you will pull down with both arms to stretch out your chest muscles.

13. Chair Hip Exercise

This chair exercise works the hips, thighs, and glutes. In this exercise, you will sit on a chair with one leg bent at a 90-degree angle and one leg straight out with your foot on the edge of the chair. You will keep your back straight with your hands behind your head to engage your abs for an effective workout.

14. Chair Sit Up

This chair exercise gets the abs workout while also working out other muscles in the legs and arms including the calves, shoulders, and arms. In this exercise, you will work your abs by lifting your head and shoulders off the chair while using your arms to push yourself up from a seated position. You can alternate between front and back to get a better workout by having complete control of your upper body.

15. Chair Chin Up

This is a great way to exercise the back. In this chair exercise, you will get on all fours on top of a step stool while reaching up with both hands while reaching the chin into the air for maximum back workout results. You can alternate between going down or going straight up for a better workout that works out all muscle groups in the upper body, while also giving you a great cardio burn at the same time.

Conclusion

The chair exercise program has been created to work out the entire body, while also reducing the time you spend exercising. You can use this chair exercise program on a daily basis or whenever you find yourself sitting down for 30 minutes or more on a regular basis. Chair exercise is a great way to maintain the fitness of the seniors. The chair exercise program has been designed to be done anywhere at any time and without the need of any equipment. This is an easy way to get your daily workout at home or away from home by exercising out of the comfort of your home. The chair exercise program is an easy way to get a full body workout with minimal effort and will give you great results because chair exercises target every muscle group in the hip, thigh, back, shoulder, arm, and chest muscles.