Contrary to stereotypes on senior citizens, maintaining fitness and participating in regular exercise in the later stages of life is totally possible. Irrespective of our age, exercising should be an important part of our daily routine. However, it is easier said than done. Fast-paced life with a tight work schedule makes even going for a morning walk impossible for most of us. For the seniors, the problem is even bigger. While their joints and muscles demand as much movement as possible, at times moving their own chair can be a herculean task for them.
However, it does not mean that they can no longer work out. Fitness trainers all over the world are now promoting a new form of workout called, ‘chair exercises for seniors’. It is a great substitute for a normal fitness workout for ageing adults or any person who has difficulty with movement but still wishes to stay in their best form. Plus, it does not require any fancy equipment or expensive setup. All you need is a simple chair and a willingness to stay healthy. In addition, there are smartwatches with medical alert capabilities for added safety to the workout.
So, in this article, we will like to share with you three simple chair exercises for seniors and play our part in making our community strong:
1. Chair-based Leg Lifts
A chair-based leg lift helps in building your core strength. For this exercise, you will need a firm chair with armrests. However, if you don’t have one, you can simply do it by clutching the chair’s edges.
To begin this exercise, sit tall in a chair with your feet together and flat on the floor. Now engage your core and roll your shoulders back to keep proper posture. Next, grab the armrests of the chair firmly and lift both legs as high as you can.
While doing this, remember to keep your feet and knees together. Hold for 5 seconds before lowering your feet to the ground. Complete three to five sets of ten to twelve repetitions each.
2. Sit-to-Stand
This is a great exercise for your legs and joints. It can be understood as a modified version of squats. Sit-to-Stand can help ageing adults in their daily bodily tasks such as sitting or getting up from a chair without anybody’s assistance. It also improves body balance and control.
To begin, sit at the edge of the seat. Maintain a firm core and press your chest out. Make sure both your toes are pointed forward. Then, for balance, hold both hands in front of your body. Now, slowly rise from your chair until you are fully upright. At this point, ensure that your knees are extending outward. Now, slowly return to the starting position. Try to repeat this at least for 5 mins.
3. Seated Side Bends
Side bends in the seated position target the obliques muscles that go up the sides of your core. These muscles must be strengthened in order to prevent back and shoulder pain. It can also aid in stabilising your core and making activities such as overhead reaching easy and less painful.
Sit tall in a chair with your feet flat on the floor to begin this exercise. Then, with your elbows out wide, place your hands behind your ears. Then lean to one side, making sure you’re not leaning too far forward. Return to the initial position after a few seconds of holding the position. Repeat the action on the opposite side, aiming for six to ten reps per side.
Conclusion
All the exercises mentioned above are aimed at easing out the ageing process. While every senior citizen should perform these exercises, it is important to listen to your body as well. Therefore, it is suggested to not overexert yourself and do what your body happily permits.