Exercise boosts our moods, improves flexibility and encourages blood circulation. It also builds our strength and plays an important role in keeping older adults healthy and well. For seniors who are frail, have limited mobility or are at risk of falling, we highly recommend chair exercises so that they too, can get in some form of physical exercise.
Chair exercises are done while one is seated on a chair with back support. The aim is to provide steady support for older adults so they can stay safe as they move their arms, upper body and legs during a workout. Although chair exercises are done while one is seated, they engage the upper body and the abdominal muscles and thus, they can be just as tiring and challenging as typical workouts!
As chair exercises are done while seated, less pressure is exerted on lower body joints like the ankles or knees. Hence, these exercises are well-suited for people with limited mobility. Here is a list of quick and effective chair exercises that you can try.
Seated Knee Stretches
Here are the steps for doing seated knee stretches: Seat yourself comfortably on a chair. Straighten your back. Next, in the outward direction, stretch your right knee and squeeze your quadriceps at the same time. Hold this position for 3-5 seconds before putting your knee down. Do likewise with your left knee and repeat this 10-12 times.
Wrist and Ankle Rolls
To do wrist and ankle rolls, you should: Sit on a chair and keep your arms by your side. Open your fists, flex your fingers completely and close your fists. Do this 8-10 times. After that, roll your wrists in a circular motion 2-3 times. Once you’re done with your wrists, you can do the same exercise with your ankles.
Side Bend and Hold
For this exercise, you can choose to sit on a chair or stand next to it: Raise your arms as high as you possibly can and squeeze your torso muscles. Keeping your arms raised, bend towards your right. Stay in this position for 5-7 seconds and return to the neutral position. After which, bend to the left side and hold for another 5-7 seconds. Do this exercise 3-5 times on each side.
For chair squats, here’s what you need to do: Stand up straight in front of your chair. Grip the seat or sides of the chair for support. Then, move down into a squat position. If you want, you can push your hips backwards while keeping your back straight. Hold this position for a few seconds and slowly return to your standing position. Perform this exercise 8-10 times.
Upper Body Twists
Here’s what to do for upper body twists: Sit on the chair and place your feet on the floor. Stretch your arms out and hold them at a 90-degree angle in front of you. Now, turn or rotate your upper torso to the right without moving your lower body. Return to the neutral position and pause for a while before turning or rotating your upper torso to the left side. Alternate sides and repeat this for 8-10 times.
Health and Fitness at TerraBella Windsor Lake
At TerraBella Windsor Lake, the health and fitness of our residents is one of our top priorities. We advocate physical and mental wellness through fun and interesting activities to keep the mind, body, and soul healthy. Residents have a variety of active programs to choose from, including exercise classes, educational opportunities, and spiritual gatherings. If you are interested to find out more about the lineup of events and activities in our community, feel free to get in touch with us today!