The benefits of regular exercise are well-established, but beginning and committing to a fitness program is one of the biggest challenges faced by many. Older adults, people with arthritis, or those with physical impairments affecting mobility or balance often have difficulty finding fitness programs designed for their specific needs. A chair-based fitness program can provide the health benefits of exercise for those unable to participate in traditional exercise programs.
Benefits of Chair-based Exercise Programs
Chair-based exercise programs have been shown to maintain or increase independence in older people living at home or in institutional settings. Recent studies have shown when older adults participated in chair-based aerobic and resistance training led by instructors trained to work with those with limited mobility, significant improvements were shown in many areas. Participants showed increases in overall power, strength, flexibility and ability to perform everyday tasks. In addition, decreases were shown in the incidence of falls, depression, stiffness, and arthritic pain.
Compliance with Training
One of the biggest obstacles to success in a fitness program is lack of compliance. However, older adults who began a chair-based fitness routine had uncharacteristically high rates of compliance. One explanation for this may be the fact that people who have been hesitant to exercise because of low baseline fitness or fear of falls, feel more confident participating in a chair-based program. Among people with heart failure, participation in chair-based exercise increased the likelihood that they would remain active.
The Exercise Program
In a study completed by Later Life Training in the United Kingdom, ratios of one instructor to two participants, or one instructor to each participant if the participant has additional support needs, were recommended. Sessions lasted up to 30 minutes and included resistance exercise with resistance bands, aerobic exercises, and range of motion training. The frequency of classes was three times a week. In addition to instructor-led classes, a home-based program using the same schedule and same exercises was evaluated.
Benefits Exclusive to Chair-based Programs
In addition to the obvious benefit that people who are unable to stand for long periods of time without support or those in wheelchairs, there were some fitness gains specific to chair-based fitness programs. Chair-based programs stabilized the spine and increased range of motion. In many participants, short-term memory was increased for up to 30 minutes after exercise.
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