As a senior citizen you will benefit from incorporating seated dumbbell exercises into your current fitness program. Using a chair to assist with strength training increases your muscle strength while relieving pain, improving circulation, increasing range of motion and enhancing cognition, according to LoveToKnow.com. This low-impact form of exercise can be performed in the comfort of your own home requiring only a pair of dumbbells and a sturdy, armless chair.
Arm Raise Exercise
This upper-body exercise primarily targets your shoulders. Sit in a chair with your feet on the floor hip-width apart. Engage your core by pulling your belly button toward your spine and sit up straight. Hold a dumbbell in each hand with your arms resting at your sides and your palms facing inward. Exhale and raise both arms out to the sides to shoulder height with your palms facing the floor. Hold for one second and return to the start position. Complete two sets of eight to 15 repetitions.
Biceps Curl Exercise
Begin sitting in a chair with your feet hip-width apart, your core engage and your back supported against the chair. Hold a dumbbell in each hand, relaxing your arms at your sides with both palms facing inward. Exhale and curl your right arm toward your chest while turning your palm to face your body. Return to the start and repeat with your left arm. Continue alternating until eight to 15 repetitions are completed with both arms. Rest, and complete one more set.
Triceps Extension Exercise
This exercise strengthens your triceps muscle in the back of your arm. Start in a seated position with your feet hip-width apart, your core engaged and your back against your chair. Hold a dumbbell in your right hand, and extend your arm toward the ceiling with your palm facing inward. Place your left hand on your right triceps muscle while slowly bending at the elbow and lowering the weight toward your upper back. Perform eight to 15 repetitions with this arm before completing with your left arm. Complete a total of two sets per arm.
Tummy Twist Exercise
Perform this core strengthening exercise by holding a dumbbell with both hands in front of your mid-section while seated in your chair. Contract your core and extend your chest. Exhale and rotate your upper torso slowly to the right while keeping the rest of your body stabilized. Return to the center, and repeat to your left side. Complete two sets of eight repetitions to both sides of your body.
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