Exercise for seniors does not have to require running, or even standing for that matter. Many beneficial activities that add strength and burn fat can be done in a sitting position, reducing the amount of stress on hips, the back and legs. Energy is not as plentiful for seniors compared to younger adults, and so conservation is imperative when exercising. By reducing energy spent on standing, walking and other movements, seniors can get the most out of their workouts by sitting.
Upper Back Row
The upper back row exercise will help build the latissimus dorsi muscles, the major muscle group in the upper back, and you can do it without standing. According to the Home Workouts for Seniors website, you first need to loop a resistance band around a pole and then sit in a chair with your back straight. Squeeze your shoulder blades together and pull your arms back toward your chest slowly, all in the same motion. Hold the position for about two seconds and then repeat about 10 or 15 times, according to the website. Rest for a minute and then do another set, followed by one more minute of rest and a final set.
Biceps Curls
Biceps curls strengthen the upper arms, and seniors can do them from a chair quite easily. Sit in a chair with your back straight and your arms hanging straight down. Curl your palm up toward your chest, bending at the elbow, then lower your hand back down until it is once again hanging. The most important thing is to choose a correct amount of weight, because if you try to lift something too heavy, you will use your chest and back to compensate and then risk injury. Try lifting household objects like canned food, bottled water or small dumbbells.
Computer Crunches
Seniors can work to get six-pack abs while taking short breaks at the computer desk. Of course, you can do this exercise in any chair -- you don't need to be at the computer. According to the Seek Wellness website, you need to sit straight up and place your feet flat on the floor. Press your lower back into the back of the chair and contract your abdominal muscles, then hold for five to 30 seconds. Repeat it as often as you can, but stop before any pain occurs.
Seated Leg Extension
The seated leg extension will burn calories, which burns fat, and will build a small amount of muscle for seniors. According to the Home Workouts for Seniors website, the seated leg extension begins with a straight back, legs at 90-degree angles, feet planted on the floor and hands against your hips. Extend one leg slowly until it is parallel with the floor, then slowly bring it back down until that foot is flat on the floor. Repeat with the other leg, and do three sets of 10 repetitions for each leg, with about 60 seconds of rest in between sets.
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