Chair exercises can benefit older adults by increasing heart and respiratory health, maintaining bone health, improving muscle tone and flexibility, and promoting balance. They can also reduce the chance of falls and overexertion. Examples of chair exercises include cardiovascular, strength, stretching, and balance exercises.
Regular exercise can increase heart and respiratory health, burn calories, maintain bone health, improve muscle tone and flexibility, and contribute to overall physical and mental health. The need for exercise does not diminish with age, but physical abilities generally do, often prohibiting traditional forms of exercise. Chair exercises can be a good solution for older adults. The best chair exercises for seniors are generally those that increase the heart rate, work the major muscles in the legs and arms, stretch the muscles, and promote balance. Basic chair exercises include shoulder circles, leg raises, bicep curls, and seated dips.
Compared to traditional exercises, chair exercises for seniors generally put less strain on joints, lessen the chance of a fall, and reduce the chance of overexertion. Chair exercises can be a good option for older adults who have difficulty standing. The exercises could also benefit older people with limited movement due to arthritis, or those confined to a wheelchair.
Cardiovascular or aerobic exercise increases heart rate, stimulates circulation and burns calories. Regular cardiovascular exercise, 10 to 15 minutes at least four times a week, can lower blood pressure, reducing the chance of stroke and kidney disease. Examples of cardio exercises that can be done while seated include shoulder circles, arm scissors, boxing, leg raises, knee-to-elbow raises, and seated dips. One of the best aerobic chair exercises for seniors is to simply clap your hands in a rhythmic rhythm.
Strength exercises can be easily adapted to chair exercises for seniors. These types of exercises help older adults maintain muscle tone and strength, and help reduce bone loss. Examples of strength exercises that can be done while sitting include leg raises, bicep curls with a weighted object, and isometric arm exercises. In general, isometric exercises are a good option for building muscle strength because they are easy, effective, and require no additional equipment. Isometrics pit one muscle group against another, like pressing your palms hard against each other.
Stretching exercises can help keep older people flexible and their joints loose. Examples of stretches that can be done while seated include neck and hip stretches, arm stretches, and hand and foot flexions. Repeatedly raising your toes as high as possible, keeping your heel on the ground, is a good way to stretch your ankle and calf muscles.
Balance exercises strengthen your core muscles and can reduce the chance of falling. For example, balance exercises can be as simple as lifting one or both legs off the ground while trying to maintain body position. People who are fairly mobile can stand up and use the chair for support while doing semi squats or balancing on one leg. Seniors can also do modified yoga poses and breathing exercises to flex the mind and body.
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