Slowly bend your elbows and move the body closer to the chair. As soon as the chin has almost touched the chair (or as close to the chair as possible), push it back to the starting position. Read on to find out more about the benefits of chair exercises for seniors. Then try out the 10 sitting exercises that we would recommend to any senior who wants to get strong and fit. The sad truth is that most of us lose 25% of our valuable muscle mass by our 70th birthday.
Thankfully, sitting exercises are one of your best options for rebuilding lost muscle, especially if they include resistance bands or dumbbells. And adding muscle makes everyday life much easier, from carrying heavy bags to getting up from a chair. Do these exercises two or three times a week. Shoot for a single set of 10 repetitions for each exercise.
If you’re a beginner, start with five repetitions at a time and work your way up. Sit high on a chair with flat feet on the floor and your arms hanging straight down your sides. Slowly raise both arms to the sides as high as possible without arching your lower back or letting your shoulders crawl toward your ears. Can I please buy a DVD for the chair exercises or a downloadable video so I can give it to my husband when he takes a break.
For a little more comfort during resistance band exercises, try these fabric exercises, which can be used for a variety of different workouts. For an older adult struggling with this dilemma, chair exercises for seniors are the perfect solution. Practice these basic movements and choose one or two exercises from each category for a well-rounded sitting workout. So if you’re looking for a way to do your low-impact resistance training, sitting exercises are the way to go.
Seniors can expect the same benefits from sitting exercises as they do from stand routines, and chair exercises can be a lifesaver for someone recovering from surgery or injury. This sitting exercise is perfect for low-impact cardiovascular training. However, it requires the use of a pedal trainer. Chair exercises can be just as challenging as normal standing exercise, especially for the upper body or abdominal muscles. Chair exercises performed on a chair with back support are an excellent option for seniors who are frail, at risk of falling, or have limited mobility.
They enable older adults who would otherwise not be able to consistently improve their strength, cardiovascular fitness and mobility without the high risk of injury associated with traditional exercise routines. Some of these exercises require dumbbells. So choose a weight that feels safe and comfortable for you. While it’s important to practice standing exercises to improve your balance and agility, you may need a safer movement option if you’re working out alone or just starting to lift weights. We explain why chair exercises are so helpful for seniors and share 6 effective chair exercises in a simple 10-minute routine.
Exercise not only improves strength, flexibility and circulation, but also boosts mood and helps to keep seniors as healthy and as good as possible. This exercise strengthens your obliques, which are used for core rotation, and helps you maintain good posture.