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The Best Chair Exercises For Seniors

Exercise guidelines for seniors

If going to the gym or heading outdoors for a walk isn’t an option, try Chair Exercises For Seniors at home instead. The Centers for Disease Control and Prevention (CDC)Trusted Source recommends sitting wisely and standing up straight with good posture while standing; it’s also possible if you’re non-disabled! Make sure all drawers are easy enough open, so they’ll help keep clutter off your floor – then find accessible bedroom furniture, too, if necessary.

Specific benefits of exercise

The older we get, the more likely our body will not keep up with all of its natural functions without help. Exercise has been proven time and again as one way for seniors alike to provide themselves an opportunity at both physical wellness AND mental clarity! The benefits are extensive – from improved heart health (less risk) down below-to happier moods throughout life because you’re taking care of yourself first before everyone else does too. Check out this free guide for seniors; Physical Activity
Guidelines for Americans

This review determined that resistance exercise, either alone or combined with other interventions, is the best strategy to improve muscle and bone mass for middle-aged or postmenopausal women.

More and more, we are learning about the powerful role exercise plays in managing depression. A new study has shown that combining high or low-intensity physical activity with antidepressant medication is much better than taking these alone for sedentary older adults who suffer from the major depressive disorder (MDD).

Getting started

It is essential to be cleared by your doctor before starting any new exercise program, even if it’s designed for seniors.
The following moves can all take place at home or in private lessons with an expert who has years of experience working on people just like you! You might also consider joining a class where instructors specialize in helping those over 50 learn how to maintain their fitness levels while enjoying life’s activities they love so much.

Listen to your body! If an exercise doesn’t feel right, stop doing it. Don’t force yourself or risk injury because this will only lead to pain and discomfort, which could end up being worse than what you started with if something were wrong in the first place – like muscle strain, for example (which often occurs when people try too hard). Consultation from doctors/physical therapists can help ensure success at any level, so make sure they’re aware of all activities planned out beforehand.

Chair exercises for seniors-

5 seated leg exercises

Seated exercises allow you to target your lower body while seated. If mobility is an issue, balance problems prevent performing standing positions, or have surgery done on them in the past; then this might be perfect for helping rehabilitation from injury and recovery time!


The best way to start a workout is with a warmup. This will get your blood flowing and give you the energy necessary for intense exercises! During this time, alternate between marching in place or doing arm circles while standing up before moving on into more challenging activities such as running or biking outside of straight lines (so don’t do too much). Do for 30 seconds to 60 seconds to get the blood going.

Seated knee extensions

  • Sit in a chair with your back straight and your arms at your sides.
  • Place a pillow between your thighs or knees.
  • Squeeze the pillow by contracting your inner thigh muscles. Hold the squeeze for 3 seconds, then relax.
  • Perform 12 repetitions.

Seated clamshells

  • Sit in a chair with your back straight and your arms at your sides.
  • Straighten your legs in front of you and pump your ankles downward, as if you were pushing down on a gas pedal.
  • Hold for 3 seconds.
  • Keep your knees straight and move your ankles in the opposite direction, bringing the top of your feet toward your shins.
  • Hold each position for 3 seconds.
  • Perform 10 repetitions in total.

chair aerobics

  • Sit in a chair with your back straight and your arms at your sides
  • Begin by marching with alternate legs. Bring one thigh up as high as possible and return to the starting position, then do the same with your other leg.
  • Pump your arms, if possible.
  • Continue for 30 seconds, or do 20 total marches.

full-body chair exercises

Chair exercises for seniors

Dumbbell curls

  • Either sitting or standing, hold a dumbbell in each hand.
  • Move the dumbbells to shoulder height. This is your starting position.
  • Raise your arms overhead as high as possible, then return to the starting position.
  • Perform 12 repetitions.

Side bends

  • Sit in a chair or stand next to one.
  • Straighten your arms overhead as high as possible.
  • Squeeze the muscles on the side of your torso, bending to one side. Continue to contract these muscles for 5 seconds.
  • Return to the starting position, then side bend to the other side.
  • Hold this contraction for 5 seconds.
  • Perform 5 repetitions per side.

Squats with chair

  • Sit in a chair with your back straight and your arms at your sides.
  • Drive your heels and the middle of your feet down into the ground as you stand up tall. Be sure to keep your chest upright.
  • Lower into a squat position by bending at your hips, pushing your hips backward, and bending your knees until you have sat back down in the chair.
  • Perform 10 repetitions.

Standing lateral hip raises with a chair

  • Stand up tall, holding on to the top of a chair for support.
  • Lift one leg straight out to the side. You should feel the muscles in the side of your hip contracting.
  • Keep your leg as high as possible while continuing to stand up straight. Try not to lean over to the side. Hold this position for a few seconds.
  • Return to the starting position and repeat.
  • Perform 10 repetitions per leg.

Heel raises while holding on to a chair

  • Stand up tall, holding on to the top of a chair for support. Your feet should be about 6 inches apart.
  • Push the balls of your feet into the ground as you lift your heels as high as possible, contracting your calf muscles.
  • Hold at the top for 3 seconds, then slowly lower back down.
  • Perform 10 repetitions.

Standing hip extensions with chair support

  1. Stand up tall, holding on to the top of a chair for support.
  2. Bend your right knee. Squeeze your right glute muscle and extend your right leg backward. Focus on not arching your low back while you do this. This may feel like a small amount of movement, but you should feel your glute engaging.
  3. Hold for 3 seconds, then return to the starting position.
  4. Perform 10 repetitions per leg.

Tips for limited mobility

Modifications can make a difference in an exercise program for mobility issues. For example, don’t go full force if you find that the overhead press is painful due to shoulder restrictions when lifting weights overhead or performing other seated exercises such as incline Dumbbell curls! Instead, aim only at three-quarters height (or halfway)and see how it goes from there – maybe even adding more angle later on after some time has passed without any problems cropping up again.

It’s normal to have mobility restrictions, especially as you age, due to years of poor posture and sitting. But with the proper routine, it’s possible for these limitations not only to become less inhibiting but also to start becoming an asset! Flexibility will help your body function more efficiently while working on balance skills like coordination or movement awareness can improve performance both physically (in terms strength) & mentally.”

Chair exercises for seniors


The more physically fit you are, the less likely it is that your needs will change as time goes on. Participating in an exercise program with exercises designed for limited mobility or other limitations can help keep people active and improve strength even after they retire from sports-related activities.
In our society, today where most everyone spends hours sitting at desks each day working (or texting), maintaining muscle mass becomes increasingly important if one wants to lead a healthy lifestyle both mentally & physically because being too tired will make everything else seem impossible!

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Hi, my name is Ron Anderson, a VA Certified caregiver and I’ve been my dad’s (Lee Anderson) caretaker for 5 years now, which has been a massive education for me.

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