Physical exercise is beneficial for you even if you are elderly; however, you must exercise carefully so as not to overexert yourself or cause strain or injury. Exercises that can be done while sitting in an armchair have the advantages of safety and ease. You should consult your doctor before performing armchair exercises.
Benefits
Elderly people who perform structured exercise on a regular basis achieve improvements in their whole physical functioning and also reduce the risk of become disabled later in life, according to Medical News Today. You may be an elderly person, however, who is unable to perform exercises that involve a lot of movement because you may have mobility problems, a heart condition or diabetes. In these instances, armchair exercises can be beneficial as long as you are not at risk of falling from the chair. Armchair exercises may also be useful if you are convalescing after an illness and need to strengthen your muscles with gentle exercise.
Leg Lift
Sit upright in your armchair with your thighs fully supported by the chair's seat. Slowly raise your right leg in the air until it is straight, or as close to straight as you can manage. Hold your leg up for a few seconds then slowly lower your foot back to the floor. Do the same with the left leg. Repeat with both legs for as many times as you are able without feeling tired. This exercise helps to strengthen the muscles in the thighs. If you are able, practice this exercise several times throughout the day.
Foot Flex
Sit upright in your chair and let your hands relax in your lap. Stretch your legs out in front of you with your heels resting on the floor. Point the toes of your right foot forward as far as you can and hold for a few seconds. Now pull your toes back toward you as far as you can and hold. Repeat three more times. Now do the same exercise four times with the left foot. This exercise helps circulation and flexibility of the toes and ankle.
Shoulder Shrug
Rest your chin on your chest then slowly rotate your head to the left shoulder, then tilt it back as far as you can go, and then tilt to the right shoulder. Complete this circuit four more times. Now shrug your shoulders up as high as you can and hold for a few seconds then drop your shoulders and push them back as far as you can, and repeat four more times. This exercise helps to keep your neck and shoulders supple.
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