Doing chair strength exercises is an easy way for seniors to maintain good health and physical fitness without the risk of injury. According to the American Academy of Orthopaedic Surgeons, it is important for seniors to stay active through exercise to maintain the ability to walk, which is essential for maintaining independence. Chair exercises will help strengthen your muscles while improving balance, posture and flexibility, as well as reducing aches and pain.
Overhead Arm Raises
Perform overhead arm raises to help strengthen your shoulders and arms. Sit in an armless chair and position your feet flat on the floor, shoulder width apart. Hold one- to two-pound weights at the sides of your shoulders, palms facing forward. Slowly exhale as you raise your arms up over your head, making sure not to lock your elbows. Hold for one second and then inhale as you slowly lower your arms back to the start position. Do two sets of 10 to 15 repetitions.
Tummy Twists
Perform tummy twists to work your obliques, the muscles at the sides of the waist. Start by sitting in your chair with good posture. With your elbows bent and close to your body, hold a ball or small object with both hands. Slowly rotate your torso to the right. Rotate as far as you comfortably can, keeping your body steady. Rotate back to the starting position and repeat in the opposite direction. Repeat the exercise eight times, rest, and then do another set of eight repetitions.
Plie Squats
Perform plie squats to strengthen your thighs and buttocks. Holding onto the back of your chair, stand with your legs more than shoulder width apart and toes pointed outward. Slowly bend your knees and lower yourself down. Hold the position for a second and then return to the start position. Perform two sets of eight repetitions.
Seated Row with Resistance Band
Do seated rows with a resistance band to strengthen your shoulders, neck and upper back. To perform this exercise, sit in a sturdy chair with your feet flat on the floor, about shoulder width apart. Position the resistance band under your feet and hold the ends of the band in your hands with your arms extended, palms facing inward. Exhale as you slowly pull your elbows back until your hands are at your hips. Hold the position for one second and then inhale as you slowly return to the start position. Do two sets of 10 to 15 repetitions.
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