Chair Exercises for Seniors Who Workout at Home

Chair exercises are great for seniors who want to workout at home without buying any expensive equipment. These are 2 effective chair exercises with tips on how to keep safe and make progress.

Introduction to Exercises for Seniors:

Older people can benefit from staying active even at advanced ages and even if they have some health issues. The National Institute on Aging at the US National Institutes of Health is an excellent resource. Their exercise guide for older people can help you design a fitness program with the 4 key ingredients of endurance, strength, balance, and flexibility. They have safety information and step-by-step instructions for many workouts you can do at home. Chair exercises are great for seniors because they help provide support, and don't require any expensive purchases. These are 2 sample activities to help you get started.

Chair Exercises for Seniors - Chair Squats:

Squats are ideal for shaping up your whole lower body including the legs, hips and buttocks. They're especially important for seniors because they help maintain the strength and balance you need to avoid injury during common movements such as getting up. By using your own body weight as resistance, you can also help to strengthen your bones and build muscle. Like all chair exercises, this version also gives older people some extra support. Stand with your back to a chair and your feet shoulder width apart. Bend your knees and lower yourself towards the chair. Let your buttocks touch down lightly on the chair, and then return to a standing position. Don't let your knees extend over your toes. Keep your abdomen pressed towards your back. Build up to as many sets and repetitions as is comfortable without sacrificing good form.

Chair Exercises for Seniors - Chair Stands:

Chair stands are another easy way for older people to target their abdomen and thighs to help build strength and improve balance. Sit on the front edge of your chair and lean back. Use your legs and abdominal muscles to move your upper body forward and rise to a standing position. Keep your back and shoulders straight, and your neck and shoulders relaxed at all times. Initially, you can use your hands if needed to raise yourself.

These two chair exercises for seniors are great for working large and important muscle groups. Older people should consult their doctors and be especially careful to progress gradually when they workout at home to keep safe and stay fit.