21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 7

21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 6
March 11, 2020
21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 8
March 25, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 7

This is the seventh in a series of 12 articles provided by  “California Mobility – a family-owned and operated company specializing in installing stairlifts for the elderly. The company was founded in 2018 in Sacramento, CA.” Each week we will provide two to four of the exercises for your use.

Leg Exercises

Unless confined to a wheelchair or undergoing another circumstance, we use our legs for all of our daily mobile movements. Standing, walking, running, climbing stairs, and bending down to pick up objects are all part of using our legs. Keeping up leg strength as we age is a physical factor that we should all think of.

But, jogging, running, and climbing stairs can take a toll on the joints, especially if an older adult has an injured knee or has recently gone through surgery. So instead, using chair exercises can keep leg strength and endurance up while protecting the joints.

Before getting started on the following exercises, make sure to have the right shoes! Believe it or not, shoes play a big role in exercising. While a loved one might not be running, hiking, or lifting heavy weights, they’re still going to want shoes that are cushioned (for comfort) and help with stability. If they’re performing anything like a squat, then shoes that are flat can aid in keeping the back straight and the knees aligned instead of them dipping (buckling) inward toward the middle of the body; this is something that should be avoided.

Pro Tip: Debbie Barry, NASM Certified Master Trainer
“After knee surgery, you need to get your range of motion back. Put your heel on top of a ball [8-12 inches] to roll it out to the end of your toes. Gradually roll the ball in towards your heels till you [perform a full] rollout. Eventually, you’ll be able to move your knee more and more over time.” – Facebook Profile

 

Sit-to-Stands (aka Chair Squat)

 

Difficulty Sets/Reps Time
Easy 2-3/8-12 5 Minutes

This exercise should be started off with the older adult’s own body weight. If they feel like it’s too easy and their body feels good about the movement, they can add weight by carrying a medicine ball or another of-equal-to weight object.

Steps:

  1. Sit comfortably in the chair toward the edge of the seat.
  2. Keep the core (abs and lumbar) tight. Stick the chest out.
  3. Ensure the toes are pointed forward or slightly outward to both sides; keep both hands in front of the body in a comfortable position for balance.
  4. Slowly, sit up from the chair until fully standing. Check the knee placement when moving from sitting to standing so they aren’t bending inward; instead, they should be projecting outward from the middle of the body. This exercise requires using the hips, not the knees, to thrust the body to a standing position.
  5. Sit back down, while checking for that knee placement, to starting position.

Note: As an extra toning secret, squeeze the glutes (buttocks) together when moving to the standing position, this will engage the glutes more and start toning the muscles.

 

21 Chair Exercises for Seniors: A Comprehensive Visual Guide