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Healthy Living | July 9, 2024
Regular exercise is important at any age, but staying active can become more difficult as you age. Fortunately, seated exercises can make it a lot easier to improve your energy, lower the risk of chronic disease, and enjoy several other health benefits.
With seated exercises, you don’t need fancy workout equipment or a gym membership. Most of these exercises only require something you have in your home – a chair. There are a variety of chair exercises that can help you build strength, improve mobility, and build stamina. Keep reading to learn about a dozen different lower and upper body chair exercises that you can do in the comfort of your own home.
How they help: Seated calf raises help strengthen calf muscles and improve both stability and mobility for your ankles. Another benefit of this exercise is that it can also improve blood circulation for your lower legs.
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How they help: Toe raises help strengthen your shin muscles and Achilles tendon. This exercise helps improve balance and reduces the chances of ankle and tendon injuries.
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How they help: Leg extensions are an excellent way to strengthen your thighs to help stabilize your knees and make it easier to walk, climb stairs, and perform other everyday movements.
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How they help: Thigh squeezes, also known as adductor squeezes, are great for strengthening upper leg muscles and improving hip flexibility. These squeezes can also help reduce tension and circulation in your upper legs.
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How they help: The ankle alphabet is a good seated exercise for anyone dealing with ankle issues or who wants to improve foot mobility. This movement stretches the muscles in your foot, strengthening your ankle and improving balance and reducing the chances of foot pain.
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How they help: Chair marches are great for strengthening your hamstrings and quadriceps, which can help with both mobility and balance.
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How they help: Seated arm raises are a great exercise for your upper back and shoulders. This workout is great for improving your mobility and arm strength. You can also use weight if you want an added challenge.
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How they help: Side bends are a great exercise for your back and torso. These stretches are good for improving flexibility and relieving tension that can result in back and joint pain.
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How they help: Seated forward bends are an exercise that supports several parts of your body, including your back, spine, and thighs. These stretches can help with flexibility, joint pain, and lower back tension.
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How they help: Seated pelvic tilts are a good exercise for posture and lower back pain. Regular pelvic tilts help strengthen your abdominal muscles, which allows your core to take some of the burden off your back and help you stand and sit up straighter than before.
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How they help: Light weight training while staying seated is a nice way to work up your upper body strength. Bicep curls can make it easier to lift heavy items and improve both grip strength and elbow stability.
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How they help: Shoulder blade squeezes are great for working out your upper back and shoulders. Doing these squeezes on a regular basis can help improve your posture, increase flexibility, and reduce the risk of muscle strains.
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Working out doesn’t have to feel like an impossible task. Chair exercises can help you safely work out without overexerting yourself. Even better, incorporating some of these exercises into your routine can help you feel lighter, more energetic, and ready to enjoy your senior years. If you’re looking for other exercises to work into your routine, check out these posts:
Trying to find the right place to live your ideal lifestyle? National Church Residences is the nation’s largest non-profit provider of senior housing in the country with more than 300 housing communities in 25 states. Find a community that’s close to you or give us a call at 844-465-6063 to talk to one of our friendly staff members today.
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