Chair Exercises For Seniors Pdf

Chair stand strengthens muscles in abdomen and thighs.

Chair exercises for seniors pdf.

Chair exercises are great for everyone including seniors and anyone looking for ways to stay active as they age. Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair. A seated workout encompasses far more than movements. If there is such a thing as a fountain of youth and a fountain of health regular moderate exercise is it she says.

For the workout you ll need two tennis balls a sturdy chair with arms a towel and two equally weighted objects like hand or wrist weights soup cans or water bottles. You can still get a good workout in your chair and that s vital says leeann langdon an american council on exercise ace certified personal trainer and senior fitness specialist. Place the chair in the front of a wall in a way that the chair is still and stable and it doesn t slide or move from its place while performing the modified plank move. If you are an exercise leader review pages 5 and 6 to see a brief description of all the exercises.

Place pillows on the back of chair. Chair based exercises will develop your cardio fitness muscular strength and flexibility. 18 chair exercises for seniors. Imagine you marching along at a brisk pace.

These 21 chair exercises come with steps visuals and videos for each. Learn about some seated and standing chair exercises for seniors here. Continue for about 20 30 seconds benefits improves circulation and warms the muscles. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor.

For the first time go to module a pages 7 to 13 and do the warm up and exercises on several different occasions until you are comfortable. It develops the core strength and mobility. Planks can be modified to a simple chair exercise for seniors so as to make the exercise more accessible by the elderly people. The starting position for all exercises 8 it is important that you maintain good posture during the exercises.

Exercise 4 chair marching first check your posture lift alternate legs so that your feet lift about 2 inches from the floor and swing your arms forwards and back at a speed that is comfortable for you. Practice these basic movements and choose one or two exercises from each category for a well rounded seated workout. Keep your back and shoulders straight throughout. As the exercises become easier gradually add more weight.

Sit toward front of chair knees bent feet flat on floor. When you are ready to start these chair exercises. You may need to use 1 or 2 pound weights when starting out. Lean back on pillows in half reclining position.