Staying active as you age can help you live a longer, more productive and independent life. Exercising regularly reduces your risk of developing chronic health problems such as diabetes, heart disease and arthritis. Working out can also help lower your blood pressure and improve your balance. If you are unable to participate in regular physical activities, there are a variety of seated exercises that will help keep you toned and fit.
Chair Dips
Strengthen your arm and shoulder muscles by doing chair dips. Sit in a chair that has a sturdy arm rest; keep your feet flat on the floor and shoulder-width apart. Grasp the arms of the chair as you lean slightly forward and slowly push your body off the chair. Raise yourself approximately 4 to 6 inches out of the chair and hold the pose for 1 second before you lower yourself back into the chair. Do one set of 10 to 15 repetitions; add more sets as your arm muscles become stronger.
Seated Waist Twists
Firm, tone and strengthen your core muscles by performing seated waist twists. Sit in the chair, keeping your posture straight, bend your elbows and keep them close at your side. You may hold a small exercise ball, a canned good, a water bottle or simply keep your hands open in front of you. Rotate your upper body to the right, going as far as you can, keeping your torso stable and your hips in place. Return to the middle and then twist your upper body to the left. Do two sets of eight repetitions, counting two twists as a single rep.
Seated Row.
Build strength in your shoulders, upper back, chest and arms by performing seated rows. Resistance bands are required. Sit in a chair, place your feet shoulder-width apart and loop the resistance band under your feet as you press your heels into the floor to anchor the band. Grasp a handle of the band in each hand, palms facing inward toward your body. Slowly pull the handles to your chin as you simulate a rowing motion. Do five to eight repetitions, building up to 10 to 15 repetitions as your arms become stronger.
Seated Leg Raises
Seated leg kicks help you strengthen your upper thigh and may reduce pain caused by arthritis in the knee. Sit in a chair, feet shoulder-width apart with a rolled towel under your thighs. Raise your heels as you keep your toes and the ball of your foot on the floor. Slowly extend your left leg out in front of you and flex your foot as you straighten your leg. Hold the position for a count of one and then lower the left leg and repeat on the right leg. Don't lock your knee as you straighten the leg. Do two sets of 10 to 15 repetitions; add ankle weights as your legs become stronger.
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