At-Home Exercise for Seniors

It is important to maintain regular physical activities to prevent heart disease and diabetes. Exercise can also help improve overall mental health by increasing endorphins. It’s just a matter of making it a priority and habit as well as safe for aging adults. One way to reduce risks while staying active can be chair exercises!

Exercising while seated on a chair with back support can be a great option to provide a stable base for seniors to workout. You can add resistance bands, light weights, or even ankle weights to some of the activities. Check out this list of chair exercises:

1. Toe Taps

Working to strengthen the muscles in the lower and back of your legs to ensure your senior is safe walking up and down hills or across uneven surfaces is important! Have your senior sit as close to the edge of the chair as is safe and extend both legs in front of them. Keeping their heels above the ground point toes down to the ground and then up towards the ceiling. You can also work on one leg at a time!

2. Limited motion squeeze

This exercise is perfect for those with a small range of motion but effective at building strength in inner thighs and triceps. Have your senior sit straight with their knees together and feet flat on the floor. Sit as close to the edge of the chair as is safe. Have them place both hands palms down on either side of their hips. With a slight bend in their elbows, they can squeeze their knees and glutes together tightly while pushing down on the chair with their hands and extending their elbows. This movement will cause them to sit taller but they should not leave their seat.

3. Seated Jumping Jacks

Cardio can be great for everyone, but it may not always be possible for older adults. This seated substitute will get your heart rate up without danger. Sit your senior as close to the edge of the chair as is safe with their knees together and feet flat on the floor. Place their arms at their sides with a slight bend in their elbows and palms facing forward. Have them quickly open their legs to the sides, flexing their feet and pointing their toes to the ceiling while keeping their heels on the floor. At the same time, have them extend their arms straight over their heads and return.

4. Seated Sit-Ups

Seated sit-ups might sound silly, but they are effective! Sit your senior straight in the center of the chair with knees together and feet flat on the floor. Have them lift their heels so their toes are pointed but still touching the floor. Place both hands behind their head with fingers locked. They can retract their abs and lean back until their shoulders are touching the back of their chair. Have them bring their body forward and twist their right elbow toward the left knee and repeat!