The CDC's research shows that by age 75, one in three men and one in two women do not exercise at all. It is difficult to get back into physical activity once you have been immobile for a significant period of time.
And much more difficult to do in the first place as you get older.
These chair exercises for seniors can be accomplished in 5 to 10-minute bursts which are perfect for those wanting to move more. And these seated exercises all offer different health benefits, too.
1. Neck Stretching
Stretching your neck is a gentle chair stretching exercise to get you moving after a long period of no exercise.
Sit with your back flush to the chair rest. Turn or tilt your head to the right until you feel a stretch. Point your right arm straight towards your left hip across your body to deepen the stretch.
Hold the stretch for at least 10 seconds.
Do the same on the other side. Repeat at least three times. This gentle chair stretching example also works as a warm-up.
2. Chair Running
This is one of the best sitting-down exercises to lose weight.
Sit with your back flush to the back of the chair. Grip the armrests and straighten your legs while pointing your toes. Bring each knee up towards your chest in a running motion.
Do this as fast as you can for as long as you can. You can start slow and take breaks when you need to.
3. Arm Jumping Jacks
What is heart failure? You probably already know the answer to that question because it is a serious concern as you get older. This is one of the best cardio chair exercises for seniors who want to lower the risks of heart failure.
Sit on the edge of your seat with your feet planted on the ground. Extend your arms above your head as you would in a jumping jack. Do as many as you can (at least 10) in three sets with short breaks.
Increase the number of reps to 20 if 10 is too easy.
4. Stomach Stretches
Yes, there are even sitting exercises for abs. This exercise will even help your back health and improve your posture, too.
Sit on the edge of your seat with your feet planted on the ground. Hug your elbows into your sides and keep your forearms parallel to the floor. Twist your torso to the left, tense your body, and hold for at least 10 seconds.
Return to the center and twist to the right. Repeat at least 10 times and do more if you can.
5. Toe Points
Who says your legs cannot get in on the action if you exercise while sitting?!
Sit with your back flush against the chair. Bend your toes towards the ceiling keeping your heel on the ground and hold for five or 10 seconds. Do this with each foot in turn at least 10 times but do 20 if you can.
This exercise will improve the strength of your legs.
Chair Exercises for Seniors
When you are of a certain age, it is tough to get back into exercising after a long period of no physical activity. But with these chair exercises for seniors, you will be able to build up your strength and enjoy the health benefits.
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