Chair Exercise for Seniors
Chair exercises are a great way for seniors to stay active and maintain their physical health, even if they have limited mobility or balance issues. Here are some chair exercises that can be done in a chair:
Arm circles: Sit up straight and extend your arms out to the sides. Slowly make large circles with your arms for 10-15 repetitions in each direction.
Leg raises: Sit up straight and extend one leg out in front of you. Hold for a few seconds and then slowly lower it back down. Repeat with the other leg for 10-15 repetitions on each side.
Seated marches: Sit up straight and alternate lifting one knee at a time towards your chest. March in place for 30 seconds.
Neck stretches: Tilt your head gently to one side and hold for 5-10 seconds. Repeat on the other side.
Shoulder rolls: Roll your shoulders backwards and forwards for 10-15 repetitions in each direction.
Foot taps: Tap your feet on the ground in a rhythmic manner for 30 seconds.
Arm Raises: While sitting in a chair, slowly raise both arms above your head and then lower them back down. Repeat this exercise 10-15 times.
Leg Raises: While sitting in a chair, extend one leg out straight, hold for a count of three, and then lower it back down. Repeat this exercise with the other leg.
Shoulder Blades Squeeze: While sitting in a chair, bring your shoulder blades together and hold for a count of three. Release and repeat 10-15 times.
Neck Stretch: While sitting in a chair, gently tilt your head to one side, hold for a count of three, and then release. Repeat this exercise on the other side.
Ankle Circles: While sitting in a chair, raise one foot off the floor and make circles with your ankle. Repeat this exercise with the other foot.
It's important to consult with a doctor before starting any exercise routine, especially if you have any medical conditions. Start with a small number of repetitions and gradually increase as you get stronger.