Chair exercises for seniors are ideal low-impact seated workouts. They help older adults to improve their strength, mobility, balance, stability, and coordination in the later half of their lives (1). Dr. Blessen Abraham ( chiropractor) says, “With age, joints become stiff and reduce the range of motion. This prompts seniors to sit as their bodies can’t handle standing for long periods, which leads to an added problem – leg pain.” To avoid this, you can start doing chair exercises. They improve range of motion, reduce pain, and are safe. Show
Dr. Brittany Ferri (MS, Ph.D.) also says the same. She says, “Chair exercises are great for people with balance issues that make standing exercising unsafe. It’s also simple for people in wheelchairs or those with trouble walking.” Clearly, chair exercises help older adults gradually gain strength, which helps them progress to standing exercises with a low risk of falls. These workouts are also good for mental well-being (2). Check out the 15 best full-body chair exercises for seniors with pictures and safety precautions below. Swipe up! In This Article
Chair Exercises For Seniors GuidelinesBefore starting the chair exercises, here’s what you need to do:
Following these guidelines will prevent injuries and help you reap the maximum benefits of exercising mentioned below. Benefits Of Chair Exercises For Seniors
Chair exercises will help you progress to standing exercises, improve gait strength, and boost your confidence to do other physical activities. This will ultimately improve your quality of life. The following section lists 15 chair exercises with pictures and steps to improve overall body strength, flexibility, and muscle function. Scroll down. 15 Best Chair Exercises For Seniors (With Pictures)Take 10 minutes to warm up your muscles. Sit on the chair, support your back with a pillow if needed. Roll your shoulders, wrists, neck, arms, and ankles clockwise and anticlockwise. Lift your feet off the floor and extend your legs (one at a time). If you have arthritis, warm up the joints with a hot bag. Do a few arm circles, and you are ready to do the chair exercises. Let’s begin!
1. Raised Arm ExtensionDifficulty Level: Easy How To Do
2. Seated TsDifficulty Level: Medium How To Do
Note: You can sit at the edge of the chair and do this exercise if you are comfortable. 3. Seated Bicep Curls With WeightsDifficulty Level: Medium How To Do
4. Seated Lateral RaisesDifficulty Level:
Easy How To Do
5. Toe And Heel RaisesDifficulty Level: Easy How To Do
6. Seated MarchingDifficulty Level: Medium How To Do
7. Seated Leg ExtensionDifficulty Level: Easy How To Do
8. High Knee And ReachDifficulty Level: Advanced How To Do
9. Seated TwistsDifficulty Level: Medium How To Do
10. Elbow To KneeDifficulty Level: Advanced How To Do
11. Seated Side BendDifficulty Level: Medium How To Do
12. Touch The FloorDifficulty Level: Medium How To Do
13. Seated Neck StretchDifficulty Level:
Easy How To Do
14. Steated Leg StretchDifficulty Level:
Medium How To Do
15. Seater Upper Body StretchDifficulty Level: Medium How To Do
These are the 15 chair exercises you can do to improve range of motion, balance, and coordination gradually. But can they also help you shed belly fat? Let’s find out in the next section. Is It Possible To Lose Belly Fat With Chair Exercises?No. It is impossible to lose belly fat completely with chair exercises. Dr. Brittany Ferri, Ph.D., says, “Many of those exercises do work the core, which is where the abs are. This can help a bit with belly fat, but chair exercises will not give someone a majorly fit core unless they are also eating right and burning calories another way.” It is advisable to focus on improving your range of motion, balance, muscle strength, and coordination before you move on to standing aerobic exercises, which will help you shed belly fat. Also, do not overdo the chair exercises. Scroll down to find out how often you should do them for the best results. How Often To Do These Exercises And StretchesDr. Chad Walding, DPT, advises, “It’s important to practice chair exercises daily, even if it’s just 10-15 minutes.” Start with the lowest number of exercises and sets and reps, and gradually increase their numbers as you build your muscle strength. But what if you have stiff joints that limit your mobility? Scroll down to find out. What To Do If I Have Limited Mobility?Dr. Brittany Ferri, Ph.D., advises, “Start gently and listen to your body. Don’t push past any signs of pain or discomfort. Try doing this with a friend to add a social aspect. If you are unsure of specific guidelines, ask your physical therapist or follow videos online that guide you through entire sequences of exercises or specific movements.” Board Certified in Orthopaedic Physical Therapy Dr. Stephanie Carter Kelley, PT, Ph.D., OCS, says, “Start with the highest chair seat in the house or put a thick book on the seat of the chair. But over time, when the movement gets easier, move to a lower seat or remove the book.” Ask your physical therapist to assist while you exercise. While it is beneficial to do chair exercises, lubricate your joints, and improve your physical and mental well-being, you have to be cautious. Scroll down for a list of precautions to take while doing these exercises to prevent injuries and falling. What Precautions To Take?
Chair exercises for seniors are the simplest and the best way to improve functional fitness, gait strength, stability, balance, and coordination. These chair exercises eliminate the risk of falling and work on the biceps, shoulders, lats, upper back, triceps, chest, calves, flexors, ankle extensors, hamstrings, quads, glutes, obliques, neck muscles, and traps. Besides physical fitness, doing these exercises every day improves you mental health and enables you to do your daily tasks better with confidence. Consult your doctor and physiotherapist immediately to get started with this workout and regain your balance and muscle strength. Frequently Asked QuestionsHow long should a 70-year-old exercise? A 70-year-old must indulge in moderate-intensity activities like brisk walking for a minimum of 150 minutes weekly. Also, they can try muscle strengthening exercises 2 days a week and balance training thrice a week under expert supervision (1). Key Takeaways
References:Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
Was this article helpful? The following two tabs change content below.
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more Alex is a certified personal trainer and a well known personality in the fitness industry with a large social media... more What exercise burns the most belly fat for seniors?Jogging : Both walking and jogging are the most effective belly fat burning exercises. If your muscle strength and endurance permit, you should consider jogging along with or instead of walking. Relatively shorter, slower jogs burn more calories than walking and have a significant impact on your health and weight.
Can you lose belly fat doing exercises on chair?Sitting crunches
The crunches will help you burn belly fat, tone stomach muscles and help get a slimmer waistline. Sit straight on the chair without resting your body against the backrest. Keep your feet close together, and then rest your interlocked fingers behind your head.
How can I flatten my 70 year old's stomach?5 Exercises to Lose Belly Fat for Seniors. Feel the burn and tone your tummy with this fun workout. SilverSneakers. ... . Spine Twist. ... . Standing Mountain Climber. ... . Double Step Reach and Push. ... . Side Lunge with Diagonal Reach. ... . Rotational Squat + Low Jack. ... . Check Your SilverSneakers Eligibility Instantly.. |