11 Chair Exercises For Seniors

No matter your age, exercise plays a significant role in improving your health and overall well-being. According to studies, aged individuals should opt for chair exercises because they have exceptional health benefits. Some of the top benefits of chair exercises for seniors include increased coordination, improved posture, increased upper body flexibility, lubricated knee joints, aided weight loss, elevated heart rate, boosted energy levels, enhanced overall mental health, boosted cognitive ability, reduced the risk of depression, improves bone health, enhances the quality of life, and increases blood circulation. Seniors are prone to health issues because they have a low immune system. Regular exercising will reduce the risk of developing chronic health conditions, such as type 2 diabetes, high blood pressure, and stroke. This is because chair exercises will help you become physically and emotionally active. There are numerous chair exercises for seniors. Therefore, choose an exercise that’ll suit your tastes and preferences. Below are the top 11 chair exercises for seniors:

1. Knee Extensions

The main objective of knee extension exercises is to stretch out your thigh muscle. Strengthening your thigh muscles plays a significant role in reducing the risk of a knee injury, improving physical performance, and rehabilitating knee injuries. Therefore, if you’re struggling with knee problems, knee extension exercises are ideal because you won’t experience much impact on your knee. Some studies show that leg extensions are essential in strengthening the quadriceps attachment and patellar ligaments of the knee. One of the major cons of the knee extension exercise is the hyperextension of the kneecap, especially if you do it inappropriately. In the long run, improper knee extensions can damage connective tissues and the cartilage. Therefore, ensure you follow the proper steps in the entire process. Seniors should do at least 10 reps for each leg in a day.

2. Seated Shoulder Press

Seated shoulder presses should be incorporated with other strength training exercises to improve your performance. Based on studies, a seated shoulder press is essential in improving your flexibility. This is because your shoulders go through a full range of motion throughout the session. To enhance the efficiency of this chair exercise, use resistance bands, water bottles, dumbbells, or canned goods. If you’re opting for a resistance band, choose a flat and long band. Seniors should do at least two sets of ten repetitions. Based on science, seated shoulder presses are the best for hypertrophy. The main reason behind this is that you isolate your shoulders during the entire session.

3. Modified Leg Lifts

Modified leg lifts are among the best chair exercises for seniors. The key objective of this workout is to boost your core strength. In addition, modified leg lifts incorporate inner thighs and lower abs; therefore, they play a vital role in improving your flexibility and hip strength. Below are some of the benefits of modified leg lifts for seniors:

– Strengthens calf muscle, hamstrings, and glutes

– Aids weight management

– Strengthens and tones muscles

– It’s effective for lower abs

4. Rowing

Rolling exercise can boost your stamina and overall fitness, including improving heart health. Also, this type of chair exercise will improve your mood, immune system function, and overall well-being. Some studies show that rolling has a meditative effect because of its repetitive nature. Seated rolling movements engage multiple body muscles, especially in the upper body. For instance, rolling activates major muscle groups, such as glutes, calves, quadriceps, abdominal muscles, pecs, and obliques. This exercise is ideal for seniors because it’s a low-impact workout. In the long run, rolling exercise will improve your cardiovascular health.

5. Calf Stretch

Calf stretches are ideal for increasing your short-term range of motion, relieving muscle soreness, activating the calf muscles, and increasing long-term flexibility. This exercise will require you to use a strong chair to maintain your balance. Ensure that the surface is sturdy because a smooth surface will increase your risk of slip and fall accidents. A single calf stretch should take a minimum of 30 seconds.

6. Mini Squats

Most people opt for mini squats when they’re rehabilitating from injury. The main objective of mini squats is to help you focus on certain muscles of your legs. There are numerous benefits of mini squats: they reduce the risk of injury, strengthen core muscles, crush calories, boost athletic ability, and can be done anywhere. The knees are among the most sensitive parts of the human body, especially for older adults. Therefore, mini squats are ideal because they won’t increase the impact on the knees. Also, it’s easy to perform mini squats.

7. Lateral Leg Swing

The main aim of lateral leg swing is to strengthen your glutes, hip flexors, hamstrings, and calves. A lateral leg swing extends the range of motion of your hips, thus preparing your muscles, tendons, and joints for additional physical effort. Proper lateral leg swings will protect you from injuries, especially during the workout session.

8. Seated Hip Marches

Seated hip marches are among the best chair exercise because they can be classified as cardio workouts. This type of exercise will improve your mobility and flexibility through the hips. To improve the efficiency of the exercise, seniors should perform twenty alternating marches in succession. You can incorporate this workout in your warm-up session to improve your heart rate.

9. Extended Leg Raises

Insufficient core strength can increase your risk of developing muscle strains and other chronic injuries. Therefore, seniors should opt for extended leg raises because they play a vital role in strengthening the core muscles.

10. Tummy Twists

Tummy twists are an important chair exercise for seniors because it’s low-impact workout. Some of the key benefits of tummy twists are to aid weight management, muscle toning and strengthening, reduce unwanted fat, improve balance, and tone your physique. In addition, this exercise will help you stretch your spine. Use a medicine ball to improve the efficiency of this workout.

11. Seated Side Bends

Seated side bends are an effective chair exercise because it improves spinal mobility, open up the hips, and stretch the shoulders, obliques, and lats. Practice this exercise when your back is straight.

Conclusion

Above-listed are the best chair exercises for seniors. These low-impact workouts will build lean muscle, improve joint health, increase blood circulation, and prevent bone fractures. Before getting started on these exercises, consult a professional medical practitioner, especially if you recently went through surgery or you have an underlying health issue.