Chair Exercises For Older People

Seniors who participate in strength-training programs improve muscle mass and muscle function even at 90 years old, according to the National Strength and Conditioning Association. Strength training helps improve balance and the ability to participate in daily activities. An appropriate exercise routine targets the muscles of the entire body. A challenging workout for seniors is easily performed while seated or standing.

Overhead Reach with Side Bends

Sit erect with the feet hip-distance apart. Lift your arms up overhead. With the arms overhead, extend the body over to the right side, then back to the center. Extend the body over to the left side, then back to the center. Alternate sides for 12 to 16 repetitions. This exercise opens up the oblique muscles on the sides of the body.

Overhead Arm Extension

Grasp a 5- or 8-pound dumbbell and hold with both hands. Extend the arms overhead and bend the elbows, placing the weight behind your head. Extend the arms out straight, then flex the elbows and return the weight to the back of your head. Repeat this flexion and extension movement for 12 to 15 repetitions, rest and then repeat for another set of exercise. This exercise targets the triceps muscle group, located at the back of the arm.

Seated Heel Raises

Sit in a chair with the legs and feet hip-distance apart, feet flat on the floor. Place your hands on top of your thighs or on both sides of the chair for support. Lift the heels off the floor and contract the calf muscle by pressing the balls of your feet into the floor. Make this exercise more challenging by standing behind the chair while placing both hands on the chair for support. This exercise strengthens the muscles of the calves.

Leg Extension

Sit with both feet flat on the floor and hip-distance apart. Extend your right leg out in front of you and contract your thigh muscle. Hold this position for 10 seconds then lower the leg, repeat this exercise 10 to 12 times then switch and perform the exercise with the left leg. This exercise strengthens the quadriceps muscle at the front of the thigh.

Arm Curl

Sit with both feet flat on the floor and hip-distance apart. With your arms down by your side, hold a 2- to 5-pound dumbbell or a can of soup in each hand. Contract the biceps muscle and curl the elbows by bringing the palms up toward the shoulders. Lower the arms down back by your side. Repeat this movement 10 to 12 times. This exercise strengthens the biceps muscle at the front of the arm.

Seated Lateral Raise

Sit with your feet hip-distance apart, holding a 2-pound dumbbell in each hand with your arms at your side and the elbows slightly bent. Exhale and lift your arms up and out to the side at shoulder height. Inhale, lower the arms back to your side. Repeat this lifting and lowering motion for 12 to 15 repetitions. This exercise strengthens the deltoid muscles located in the shoulders.