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Chair based exercises will develop your cardio fitness, muscular strength, and flexibility. The following exercises are listed in the order of least to greatest level of difficulty. Hold the position for 10-30 seconds. Don’t lean too far forward on the chair … You can still get a good workout in your chair, and that’s vital, says LeeAnn Langdon, an American Council on Exercise (ACE)–certified personal trainer and senior fitness specialist. These gentle sitting exercises will help improve your mobility and prevent falls, and can even be done at home. "If there is such a thing as a fountain of youth, and a fountain of health, regular, moderate exercise is it,” she says. It will encourage better posture and give you space for arm exercises. All you need is a stable chair or a bench. For these exercises, choose a solid, stable chair that doesn't have wheels. In 2015 alone, more than one in four older adults reported falling and more than 28,000 older adults died as a result of falls—that’s 74 older adults every day. Do the strength exercises -- back leg raises, side leg raises, and hip extensions -- two or more days per week, but not on any two days in a row. Ankles . Sit securely toward the edge of a sturdy chair. CHAIR Make sure that the chair you use is sturdy and stable and on an even surface. Every second of every day an older adult falls. Together, the Stronger Seniors® chair exercise DVDs have a balanced program of exercises for the whole body. FLEXIBILITY EXERCISES . VIDEO: Easy & Effective 10 Minute Chair Exercises for Seniors Arm Circles. 4 flexibility exercises. However, if you have poor balance consider using a chair with arm rests for support. 1. Sit toward the edge of the chair with your heels touching the ground and your legs straight out in front of you. Here are some popular chair exercises for seniors of all abilities: Toe taps: To help improve activities like going up and down stairs, strengthen the muscles in the lower front and rear of your legs. This strength training exercise for seniors also improves balance. Most of the exercises can be done while sitting in or holding onto a chair … Flexibility is important to: And the only equipment you’ll need is your body and a chair or table for support. Safety Tips Have a sturdy chair or a person nearby to hold on to if you feel unsteady. Updated on January 14, 2020. HASfit’s seated exercise for seniors and chair exercises for the elderly requires no equipment. Repeat the balance exercises 2-3 times per day. 3 . Strength, flexibility, endurance and balance … all while sitting in the chair! We’ll explain exactly how to do each exercise and provide examples for a step-by-step process.
Strength Training. You’ll need a chair or a counter. 28 Strength Training, Balance & Chair Exercises for Seniors. Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Raise yourself up on your toes as high as you can go, then gently lower yourself. Mandy Stradley. We’ve got a great list of exercises that seniors can do in the comfort of their own home with equipment that they can use by themselves. Don't worry if you've not done much for a while – these seated exercises are gentle and easy to follow. This 10 minute chair workout for seniors is a perfect way to gain strength and be healthy. Also, low-impact exercises can help older adults ease into a new workout program.