If your senior loved one or parent has mobility issues and restrictions, these exercises are for them. We’ve compiled some of the best chair exercises for seniors so you can ensure your senior remains as active as possible while doing so safely with minimal strain on weak joints and muscles.
Chair Exercise Guidelines for Seniors
If going to the gym or heading outdoors for a walk isn’t an option, or if you’re looking for a routine you can do at home, performing chair exercises (either seated or standing) is an excellent way to boost your physical fitness. Exercise benefits the body, and the mental benefits of staying active are equally important.
You may need to modify these recommendations if you have a chronic condition or limited mobility. That’s why working with a doctor or physical therapist on an exercise plan that works for you is essential.
Benefits of Chair Exercises for Seniors
Physical activity releases mood-boosting chemicals like dopamine and endorphins, supports bone and heart health, and decreases your risk of a damaging fall.
According to CareLink.org, this is easier said than done for many senior citizens. Limited mobility, illness, and increasing fragility make it difficult for many senior citizens to stay active in the traditional sense. Luckily, there are many modified forms of physical activity that can help strengthen the mind and body.
- lower risk of certain health conditions, such as heart disease, stroke, hypertension, and type 2 diabetes
- improved bone health
- lower risk of dementia
- improved quality of life
- lower risk of depression
3 Best Seated Chair Leg Exercises for Seniors
Seated exercises allow you to target the lower body while seated. If mobility is an issue, if balance problems prevent you from performing exercises in a standing position, or if you’re recovering from surgery or an injury, seated exercises are an excellent alternative.
Warmup
Always begin each workout with a 3- to 5-minute warmup while sitting or standing.
- Warm up by alternating marching feet for 30 to 60 seconds.
- Then, perform 30 seconds of arm circles.
- Repeat for 3 to 5 minutes.
Seated Knee Extensions
- Sit in a chair with your back straight and your arms at your sides.
- Extend and straighten your right knee while focusing on squeezing your quadricep muscles, which are at the front of your thigh. Hold for 3 seconds.
- Change legs and repeat.
- Perform this as a single-leg exercise for 15 repetitions on each side or a double-leg exercise for 15 repetitions total.
Ankle Pumps with Straight Knees
- Sit in a chair with your back straight and your arms at your sides.
- Straighten your legs in front of you and pump your ankles downward as if you were pushing down on a gas pedal.
- Hold for 3 seconds.
- Keep your knees straight and move your ankles in the opposite direction, bringing the top of your feet toward your shins.
- Hold each position for 3 seconds.
- Perform ten repetitions in total.
Marching (Chair Aerobics)
- Sit in a chair with your back straight and your arms at your sides.
- Begin by marching with alternate legs. Bring one thigh up as high as possible and return to the starting position, then do the same with your other leg.
- Pump your arms, if possible.
- Continue for 30 seconds, or do 20 total marches.
5 Best Full Body Chair Exercises for Seniors
Dumbbell Overhead Press
- Either sitting or standing, hold a dumbbell in each hand.
- Move the dumbbells to shoulder height. This is your starting position.
- Raise your arms overhead as high as possible, then return to the starting position.
- Perform 12 repetitions.
Side Bend Holds
- Sit in a chair or stand next to one.
- Straighten your arms overhead as high as possible.
- Squeeze the muscles on the side of your torso, bending to one side. Continue to contract these muscles for 5 seconds.
- Return to the starting position, then side bend to the other side.
- Hold this contraction for 5 seconds.
- Perform 5 repetitions per side.
Squats with Chair Support
- Stand in front of a chair, holding the top of it for support.
- Move down into a squat position by pushing your hips backward and bending your knees. Focus on keeping a straight back, and keep your chest up.
- Try to go as low as you can, with the goal of your upper leg being parallel to the ground.
- Stand up and repeat.
- Perform 10 repetitions.
Heel Raises while Holding on to a Chair
- Stand up tall, holding on to the top of a chair for support. Your feet should be about 6 inches apart.
- Push the balls of your feet into the ground as you lift your heels as high as possible, contracting your calf muscles.
- Hold at the top for 3 seconds, then slowly lower back down.
- Perform 10 repetitions.
Standing Hip Extensions with chair Support
- Stand up tall, holding on to the top of a chair for support.
- Bend your right knee. Squeeze your right glute muscle and extend your right leg backward. Focus on not arching your low back while you do this. This may feel like a slight movement, but you should feel your glute engaging.
- Hold for 3 seconds, then return to the starting position.
- Perform 10 repetitions per leg.
