Chair workouts are one of the most common exercise programs in assisted living facilities. With a large percentage of the population growing older, there is growing emphasis on fitness and wellness for seniors. Adults living at home can perform simple chair exercises to reduce their risk of falling and improve strength and functional mobility. When balance or mobility is impaired, chair exercises are a good option. Those who sit for long periods at a desk job may also benefit from chair workouts. Consult a physician before beginning an exercise program.
Upper Body Exercises
If you are just beginning to exercise, just use your arms to perform the following moves. To add resistance, use soup cans, full water bottles, or dumbbells. You should begin to fatigue after 10-15 repetitions. Perform shoulder raises by lifting your hands from shoulder level to extend overhead. Now, keeping the arms extended overhead and close together, bend the elbows to bring the hands behind the head. Extend up to work the triceps. Finally lower the arms down alongside your legs. Keeping your arms close to your body, bend your elbows to strengthen the biceps.
Lower Body Exercises
You can strengthen the front of the legs by marching in place in the chair, lifting your knees as high as you can while keeping your torso straight. Next, kick your legs one at a time, keeping the knee slightly lifted and extending the foot out slowly. Toe lifts and ankle rolls help keep the feet mobile and improve circulation. Place your feet flat on the floor and push up on your toes. To add resistance, wear ankle weights.
Yoga Chair Exercises
Extend your arms out to the sides of your body, breathing in as you reach the arms to the ceiling. Look up gently at the ceiling. Then breathe out, and lower your arms down and back to your chest in prayer position. Link your fingers together and turn your palms away from you, pressing your arms out straight in front. Arch your back, looking down at the floor. This provides a nice stretch to the upper back. Use the chair to perform downward dog by standing in front of the chair. Place your hands flat on the chair and step your legs back. Stretch back through your legs, extending your arms straight and lifting your behind.
Balance Exercises
Be sure your chair is sturdy, and stand behind the chair holding onto the back. Perform toe raises 20 times or until you fatigue. Lifting up and down on tiptoes helps improve balance and ankle strength. Now practice balancing on one foot at a time, holding each for at least 10 seconds if possible. Keep the tummy pulled tightly. If you are able to lift your hands off the chair but keep it close for safety.
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