Exercise is a key component to good health for people of all ages. Seniors who are unable to participate in more rigorous exercise can still reap the benefits of regular exercise while sitting down. Through exercise, seniors can continue to maintain health, muscle strength and flexibility.
Leg Extensions
To perform this exercise, sit in a chair with your feet flat on the floor. Your knees should be together. Squeeze your thigh muscles and straighten your right leg straight out. Keep your foot flexed. Then bend your knee to lower your foot back to the floor. Work up to 10 to 20 repetitions, and then switch sides. You may add ankle weights for a more challenging workout if desired.
Overhead Arm Raises
To perform this exercise, sit with your feet flat on the floor, shoulder-width apart. With your arms straight out from your shoulders, bend your elbows, palms facing forward. Slowly raise both arms up over your head, keeping your elbows slightly bent. Slowly lower your arms so your elbows are back to shoulder height. Work up to 10 to 15 repetitions. This exercise strengthens your shoulders and arms.
The National Institute on Aging suggests using soup cans or other weights while performing this exercise to enhance the strengthening affect.
Outer Thigh Exercise
Sit with both knees bent, feet flat on the floor. Tightening your thigh muscle, move your right leg to the side and tap your foot on the floor. Bring your leg back to the center, relax and repeat with your left leg. Alternate right leg with left leg for 10 repetitions each.
Exercise bands are bands that offer elastic resistance, providing a more challenging workout. In "Seated Leg Theraband Exercises" the Rehabilitation Services Department at Ohio State University suggests using exercise bands for several seated exercises, including the outer thigh exercise.
Side Arm Raises
Sit with your feet flat on the floor. You may wish to use hand weights for this exercise. Begin with your arms hanging by your side, palms facing inward. Slowly raise your arms so they are straight out from your shoulders. Hold for 5 seconds. Slowly lower your arms so they are next to your side. Work up to 15 repetitions of this exercise.
