{"id":10283,"date":"2022-05-01T16:00:00","date_gmt":"2022-05-01T16:00:00","guid":{"rendered":"https:\/\/www.lifeline.philips.com\/resources\/blog\/2022\/05\/14-Easy-Mood-Boosting-Chair-Exercises-Seniors-Can-Do-at-Home-to-Build-Muscle-and-Improve-Balance.html"},"modified":"2023-06-14T12:41:49","modified_gmt":"2023-06-14T17:41:49","slug":"14-easy-mood-boosting-chair-exercises-seniors-can-do-at-home-to-build-muscle-and-improve-balance","status":"publish","type":"post","link":"https:\/\/www.lifeline.com\/blog\/14-easy-mood-boosting-chair-exercises-seniors-can-do-at-home-to-build-muscle-and-improve-balance\/","title":{"rendered":"14 Easy Mood-Boosting Chair Exercises Seniors Can Do at Home to Build Muscle and Improve Balance"},"content":{"rendered":"

Physical exercise is critical for strengthening muscle and improving stability. For many seniors, the biggest barrier to an exercise routine is the physical challenges that hinder the ability to go for walks, join a yoga class, or visit a gym. The general fear of falling is a big hindrance, too.<\/p>\n

At-home chair exercises are a great way to safely move your body and build strength. Following are 14 simple chair exercises seniors can do at home every day to increase energy and get those endorphins going!<\/p>\n

Note: We\u2019ve also created a simple cheat sheet with illustrations you can print out at home!\u00a0 Click\u00a0<\/i>here for Exercises from a Sitting Position<\/i><\/b>,<\/i><\/a>\u00a0and\u00a0<\/i>here for Exercises from a Standing Position<\/i><\/b><\/a>, using a chair back for balance.<\/i><\/p>\n

Exercises from a Sitting Position<\/u><\/b><\/h2>\n

Do not overdo it. Start slowly and build the number of repetition gradually. Use a firm chair.<\/p>\n

Neck Stretches<\/b><\/h3>\n

Side bends:<\/b>\u00a0tilt head sideways as if to touch ear to shoulder.<\/p>\n

Right: hold 10 seconds, 10 reps<\/p>\n

Left: hold 10 seconds. 10 reps<\/p>\n

Chin to chest:<\/b>\u00a0bend chin forward to chest.<\/p>\n

Hold 10 seconds. 10 reps.<\/p>\n

Arm Raises<\/b><\/h3>\n

Raise arm up, pause at the top for 2 seconds, and bring down.<\/p>\n

Right arm: 10 reps<\/p>\n

Left arm: 10 reps<\/p>\n

Both arms: 10 reps<\/p>\n

Back Stretching and Strengthening<\/b><\/h3>\n

With legs apart, place hands on each side of knee.<\/p>\n

Slide hands from knee to ankle and return to upright sitting position.<\/p>\n

Right knee: 10 reps<\/p>\n

Left knee: 10 reps<\/p>\n

Seated Marching<\/b><\/h3>\n

Alternate lifting knees to chest as if marching.<\/p>\n

Right leg: 10-15 reps<\/p>\n

Left leg: 10-15 reps<\/p>\n

Rowing<\/b><\/h3>\n

Make sure to sit as straight as possible. Place arm straight out in front and then pull arm back with elbow next to your side.<\/p>\n

Right arm: 10 reps<\/p>\n

Left arm: 10 reps<\/p>\n

Both arms: 10 reps<\/p>\n

Ankle Range of Motion<\/b><\/h3>\n

Point toes up as far as possible and then down as far as possible. Rotate both feet.<\/p>\n

Clockwise: 20 reps<\/p>\n

Counterclockwise: 20 reps<\/p>\n

Knee Extension<\/b><\/h3>\n

Straighten knee, pause and then lower foot back to floor.<\/p>\n

Right leg: 10-15 reps<\/p>\n

Left leg: 10-15 reps<\/p>\n

Small Kicks<\/b><\/h3>\n

Straighten and bend knee as in a kicking motion.<\/p>\n

Right leg: 10-15 reps<\/p>\n

Left leg: 10-15 reps<\/p>\n

Exercises from a Standing Position<\/u><\/b><\/h2>\n

To maintain balance, use a kitchen counter or the back of a sturdy chair that doesn\u2019t have wheels.<\/p>\n

Calf Stretch<\/b><\/h3>\n

Hold the back of a chair. Step back with one foot, keeping foot straight. Lean forward, keeping heel on floor.<\/p>\n

Right leg: hold 30 seconds, 3 reps<\/p>\n

Left leg: hold 30 seconds, 3 reps<\/p>\n

Lateral Leg Swing<\/b><\/h3>\n

Hold the back of a chair. Move leg straight out to side without bending knee or waist. Keep toes pointed forward.<\/p>\n

Right leg: 10-15 reps<\/p>\n

Left leg: 10-15 reps<\/p>\n

Hip Flexion and Extension<\/b><\/h3>\n

Hold the back of a chair and bring your knee up as close to your chest as possible,\u00a0 trying not to bend at the waist.<\/p>\n

Slowly lower your leg and swing it straight behind you without bending your knee. Then lower it back to the starting position.<\/p>\n

Right leg: 10-15 reps<\/p>\n

Left leg: 10-15 reps<\/p>\n

Heel and Toe Raise<\/b><\/h3>\n

Stand straight with your feet should-width apart, rise up on toes, pause, and lower back down.<\/p>\n

Then, keeping your heels flat, lift your toes and lower back down.<\/p>\n

Both feet together: 10 reps<\/p>\n

Mini-squats<\/b><\/h3>\n

Hold the back of a chair. Bend knees as far as is comfortable. Keep back and head up straight and behind toes. Then return to standing position.<\/p>\n

10 reps<\/p>\n

Side-to-side Twist<\/b><\/h3>\n

Keeping you feet on the ground, should-width apart, slowly twist upper body from right to left. Stand as straight as possible.<\/p>\n

10 reps<\/p>\n

Don\u2019t forget! For a step-by-step guide with easy-to-follow visual diagrams, we\u2019ve made it easy to print the Exercising From a Sitting Position [click here<\/a>] and Exercising From a Standing Position [click here<\/a>].<\/p>\n

Note: Be sure to consult with your physician before beginning an exercise program. The exercises suggested here do not substitute for a program provided by your healthcare practitioner.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Physical exercise is critical for strengthening muscle and improving stability. For many seniors, the biggest barrier to an exercise routine is the physical challenges that hinder the ability to go for walks, join a yoga class, or visit a gym. The general fear of falling is a big hindrance, too. At-home chair exercises are a Read more >><\/a><\/p>\n","protected":false},"author":3,"featured_media":21687,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[22],"tags":[],"class_list":["post-10283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"\nChair Exercises Seniors Can Do at Home | Lifeline<\/title>\n<meta name=\"description\" content=\"At-home chair exercises are a great way to safely move your body and build strength. 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