Exercise is always important in life. As you age, it becomes more important to maintaining strength, endurance and independence. If you are unable to exercise by walking or jogging, don't worry. Chair exercises have been developed to help you stay fit and get stronger from your chair. These exercises are done in a seated position and may or may not require weights or special equipment.
Seated Overhead Arm-raise
This exercise strengthens arms and shoulders. Sit in a firm, armless chair. Place your feet shoulder-width apart and flat on the floor. Grasp a soup can firmly in each hand and bring your elbows to shoulder height with palms forward. Your elbows should be bent 90 degrees. As you exhale lift your arms straight up over your head and hold them there for 1 second. Bring your arms down to the starting position as you inhale. Complete two sets of 15 repetitions.
Seated Shin Exercise
This exercise can help to prevent tripping by strengthening your calf muscles. Sit in a sturdy chair with feet flat on the floor. Hold on to sides of chair. Keep your heels on the floor and raise toes of both feet. Hold for one second. Then, place toes back on the floor and raise your heels. Repeat eight times for one set. You may complete up to four sets at one time.
Seated Leg Raise
Sit in a sturdy chair with your feet shoulder-width apart. Place a rolled towel under your knees to raise your feet so that only your toes and the balls of your feet touch the floor. Slowly extend your left leg forward until your knee is straight. Flex your toes, and hold the flex for two seconds. Slowly lower your leg. Repeat the exercise with the right leg. Alternate legs until you have completed eight repetitions and then rest. Repeat one more set of eight repetitions.
Seated Picking Apples
Sit in a sturdy chair. Let your arms hang down at your sides and look forward. Breathe in as you lift your arms from your side to the ceiling; breathe out as you release your arms down to your sides. Do this one more time. Breathe in and lift your arms from your side a third time toward the ceiling and pretend your are picking apples. Alternate your hands. Breathe regularly. Repeat the exercise eight times. Exhale as you release your arms to your sides.
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