Keeping an active lifestyle is very important. But for your loved ones who are already at the late adulthood stage, working out on a regular basis might come as a burden for them. Moving about does not need to be taxing on the part of the elderly. For your loved ones who have mobility concerns and cannot stand for long periods of time, chair exercises for seniors may be an option.
Chair Exercises for the Arms
Chair exercises target different parts of the body. There are simple routines your loved ones can do to improve the functioning of the upper limbs such as the shoulders, biceps and triceps. Among these exercises is the seated shoulder press to improve mobility, strength and endurance. This exercise is done with the aid of a minimal weight dumbbell where your loved ones will extend their arms overhead while seating comfortably on the chair. This exercise can be paired with seated front shoulder raise, which also uses a dumbbell whose weight should be comfortable enough for your loved one to carry. This chair exercise simply requires extending the arms forward. Both of them may be done in two to three sets with eight to 12 repetitions, and may last for a duration of 12 minutes.
Chair Exercises for the Core
Additional exercises which can be done while seating comfortably on a chair are those that target the core. Strengthening the core promotes proper posture which lessens muscle tensions. One chair exercise for the core which your loved one can perform is the tummy twist. It is done with the aid of an exercise ball or any related material to provide full tension on the abdomen. Your loved one will need to rotate their upper body to the left, face forward then rotate to the right. With two to three sets of five to 10 repetitions, this exercise can help in stretching the spine.
Chair Exercise for the Legs
Legs are important parts of your loved ones’ daily living. These allow them to walk around the house and have a stroll outdoors. If they are confined to a wheelchair, you may suggest different leg exercises for them. Before you do so, make sure they wear comfortable shoes even when they will just perform it while comfortably seating on the chair.
An easy leg exercise for the elderly is the seated calf raises. While your loved ones are comfortably seated on the chair, they need to grip the side of the chair. From a position where both feet lay flat on the floor, they simply need to lift the heels of their feet upward while pushing their toes on the floor, creating a little tension. They can do three sets of 20-30 repetitions as this exercise will aid in stretching tensed muscles of the legs.
When your loved ones exercise at a regular basis, they do not only keep their hearts in tip-top shape but they may acquire other benefits as well. A 30-minute workout a day may aid in lowering the risk of heart attack, high blood pressure, and stroke. It also lessens the likelihood of your loved ones suffering from dementia. But before asking your loved ones to do any of these chair exercises, be sure to consult the doctor first.
For those in assisted living communities, there are a lot of activities that can help strengthen your loved ones body. Chair exercises are included in personalized fitness plans created by the team for them.