Chair Exercises for Seniors Chair Flow Workout | SilverSneakers (2024)

FAQs

How effective are chair exercises? ›

Strength: Regularly engaging in chair exercises helps build muscle strength, which is crucial for daily activities such as lifting groceries, climbing stairs, or even rising from a sitting position. This strength is foundational for maintaining autonomy in performing daily tasks.

According to AARP, regular exercise is the best prescription for independent, active and healthy aging. It's been shown that seniors can benefit from as little as 15 minutes per day of moderately heart-pumping exercise — chair exercise is a great way to get in this 15 minutes.

“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada.  “When you have to go to the washroom, that's a squat. When you get in the car, that's a squat. Every time you sit down or stand up, that's a squat.

Single Leg Balance

Step 1: Stand with your feet shoulder-width apart. Step 2: Extend your arms out to the sides and slowly lift your right knee up off the floor. Step 3: Straighten your leg out in front of you, hold that position for 30 seconds, and relax. Repeat this exercise for both legs at least three times.

Performing chair exercises can help exercise the joints and burn calories. It can also help a person improve their: posture. flexibility.

Chair exercises are also a great option for weight loss for those who have difficulty in standing or walking. According to a study by the U.S. Department of Health and Human Services, people can burn 120 to 250 calories with a 32-minute chair exercise.

Increase Your Upper Body Flexibility

Other benefits of chair exercises are: A lower risk of some health conditions like stroke, heart disease, hypertension, and type 2 diabetes. Better bone health. Improved quality of life.

When you sit up straight, you are going to minimally workout muscles in the upper body, shoulders and the back. This, in a way, helps strengthen the core and promotes calorie burning, since you exert pressure in maintaining a straight back. Even simply engaging your muscles while at rest can help.

Side sleeping: This position helps to improve sleep, lose weight and pain. back, avoid swelling in legs, buttocks, thighs. Sleeping on the left side is a good position for the digestive system, avoiding the accumulation of fat.

Does chair exercise really work for seniors? ›

Key takeaways: Chair exercises can improve your strength and functional mobility, allowing you to stay independent as you age. They're an excellent option for exercise beginners and people with limited mobility. You can modify seated and standing chair exercises based on your fitness level and goals.

Straight leg raises and squats or modified squats, are some good exercises for knees. Stretches prevent the knee and leg muscles from becoming too tight, which can contribute to knee pain. Stretches that help the knee and surrounding muscles include knee quadriceps stretch and standing hamstring stretch.

Chair exercises are also a great option for weight loss for those who have difficulty in standing or walking. According to a study by the U.S. Department of Health and Human Services, people can burn 120 to 250 calories with a 32-minute chair exercise.

If you're an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.