Chair Exercises for the Elderly to Break Physical Barriers and Stay Fit!

We have heard that one should age gracefully, but for the most part we are clueless about how to make that happen. It’s not only about looks, but also about how a person feels both mentally and physically. If you are taking all the proper measures to ensure your face doesn’t reveal your age, you shouldn’t forget to focus on your body. Physical capabilities usually slowly decline as we progress in years (1). Although there is no way to go back in time, you should work out regularly to ensure you aren’t dependent on the people around you.

A fitness plan for healthy aging can help to improve your balance, flexibility, and strength (2). If you have lived a sedentary lifestyle for a while and aren’t familiar with how to move your body correctly, you should consider chair exercises for the elderly. These low-impact exercises could activate your muscles and make your body functional. Experts state that older adults need four types of exercises – balance, strength, endurance, and flexibility (3). You can easily incorporate a routine that covers all these factors with chair exercises for seniors.

In this guide, we cover some of the best chair exercises and how these plans could help you become better versions of yourself, physically and mentally.

Are Chair Exercises Good for Seniors?

The perception that chair exercises for the elderly can help you deal with age-related issues in a better way may seem too good to be true. However, research shows these exercises can benefit those who persistently do them (4). Check out some proven perks these movements will bring your way:

Improved Posture

Bad posture is the root cause of back-related problems (5). Their doctors ask individuals who frequently experience back, neck, and shoulder pain to improve their posture. Unfortunately, most adults are sedentary and barely leave their homes for walks or the gym. Know that your body needs to have the correct posture despite your age. When you sit, the pelvis tilts backwards while your bottom folds under.  Sitting fails to work your core and glutes supporting your spine.

This slumped posture causes the spine to curve into a C-shape, deviating from its natural S-curve (6). Over time, this makes it harder to stand up straight. Exercises done while seated can help prevent the posture from worsening further.

Increases Coordination

Maintaining coordination can become challenging as we age, especially for seniors who have forms of dementia like Alzheimer’s (7). Building muscle memory through repeated and routine exercises can allow elderly patients better hand-eye coordination. For this, you should carefully select chair exercises for the elderly to be sure you include the ones that will improve coordination. These exercises can be fun and stimulating while making you feel more confident.

Reduces Pain

Increasing mobility through exercises can also alleviate your pain. Physical exercise releases endorphins that can reduce your inflammation. These movements also lubricate your joints, making it easy to move them (8). Strengthening the core can also take some pressure off the strained muscles, reducing back and shoulder pain.

The human body was not created to stay sedentary for prolonged periods. The more you move, the less pain your body tends to have (9). There could be some exceptions to this, such as a period of time where you are recovering from an illness or injury. On days like this, it tends to be best to rest and try to get your body back to 100%. But on the days that you are feeling good to go,  chair exercises that target the muscles that stay immobile for a long time could become a beneficial activity for you to get back to feeling like yourself again. As you gain more energy, you can opt for advanced exercise plans.

For beginners, stretching and flexibility exercises are typically the most effective. For example, you could try some simple stretching like reaching your arms overhead or in front of you, twisting your torso, or bending towards the floor.

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Lubricates Knee Joints

Chair exercises are suitable for the upper and lower body. When you opt for lower-body exercises, you can also include the ones that target joints in your legs, especially the knees. These exercises can reduce arthritis pain, stiffness, and swelling and strengthen your joints over time. Some exercises you can perform include knee extensions and knee lifts.

It takes time for the adults to learn chair exercises. Moving your body on a chair is relatively new for some people who need guidance to become pro at it. If you have finally decided to start a regime, you should talk to your healthcare provider first. Even a certified fitness trainer could help you jumpstart a plan that takes it slow and steady but brings incredible opportunity for total body improvement in terms of strength and mobility. ..

What is the Best Chair Exercise?

Chair exercises are an excellent substitute for traditional workouts. There is no need for a weight set or even an exercise spotter. All they need is a chair and some guidance about how to make the poses. For your safety, you must start slow and develop a program tailored to your abilities. Even though you may not need supervision to perform these exercises, it is essential that you are doing each movement with correct form. Safety is the main priority when exercising and especially for those who are older. 

To get started, find a sturdy chair with a back and a firm bottom. It shouldn’t be a couch or something that you can sink into. Also make sure that the chair is fixed to the floor or set up against a wall. This will prevent it from moving when you are performing these exercises. Once ready, you can begin with this list of chair exercises for the elderly:

Seated Marches

This exercise targets your hip flexors and can improve your ability to climb the stairs. Here is how you can do it:

1. Sit comfortably in your chair with your feet flat on the floor and your knees bent.
2. Alternately, raise each knee towards your chest, mimicking a marching motion.
3. Coordinate your arms with your legs. Raise the opposite arm as you bring up a knee.
4. Maintain a tall posture throughout, keeping your back straight.
5. Repeat 10-15 times per leg.

Sit-to-Stands

The sit-to-stand exercise works on your legs, abdominals, hips, and core muscles. Constantly performing this exercise can help you to have stronger muscles and better balance (10). It is a functional movement exercise that can help in daily activities like getting out of the car. To perform this exercise, you have to:

1. Scoot forward in your chair, placing your hands on either thigh. Maintain a straight spine and keep your feet aligned with your hips.
2. Gently pull your navel inward, activating your abdominal muscles for support.
3. Lean forward from your hips, transferring your weight onto your feet.
4. Gradually lift yourself to standing, briefly pausing to appreciate your upright posture.
5. Shift your hips backwards and bend your knees to lower your back into the chair gently.
6. Complete 10 to 15 repetitions of this exercise.

Read more: 21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine

Seated Hip Stretches

The hips are problem areas for most seniors. Low hip flexibility can affect their gait and cause knee pain (11). You can include seated hip stretches in your routine if this is a problem you face. To perform this exercise, you have to:

1. Sit upright in your chair, ensuring your spine is aligned.
2. Cross one leg over the other, resting your ankle on the opposite knee, creating a triangle shape.
3. Maintaining a straight back, gently tilt your torso forward. Hold this position momentarily, feeling a gentle stretch in your hip and glutes.
4. Return to your initial position and repeat the stretch with the other leg crossed.

Calf Stretches

This exercise requires you to get out of the chair and use the chair  as a prop. Once again, it is super important that you find a chair that stands firm on the ground. All you have to do is:

1. Stand facing away from the chair, an arm’s length away.
2. Place your hands on the chair’s back for balance.
3. Step back with your right foot, pointing both feet at the chair.
4. Lean forward until you feel a stretch in your right calf, keeping your right heel on the floor.
5. Hold for 30 seconds, then repeat 3 times.
6. Switch to your left foot and repeat the steps.

Modified Push-ups

This advanced chair exercise version is suitable for adults who have learned the basic chair exercises well. Make sure that the chair is placed against the wall so you have as much support as possible. Also, sweaty palms could slip on the chair, so clean and dry your hands before performing this exercise. Here is how you can do this:

1. Stand facing the chair, a small step away.
2. Place both hands on the chair seat, arms slightly bent.
3. Step your feet back, keeping your body straight like a diagonal line. Your bottom shouldn’t be sticking up too high, and your back shouldn’t be arched.
4. Slowly bend your elbows, lowering your body towards the chair.
5. When your chin almost touches the chair (or as close as you can get), push back up to the starting position.

These are some of the chair exercises that are mainly added to programs catering to the elderly. If you have a specific goal in mind, you should look for targeted exercises like chair exercises for abs or table pose chair yoga. Once again, we would remind you to start with the beginner-friendly moves and learn advanced exercises if you feel you can proceed further.

It is not always about losing weight. Some people prefer chair exercises because they want to build an active lifestyle. A 2021 review found that seated exercises helped people in nursing homes have better cognitive and physical functions (12). Likewise, another study examined the effectiveness of chair exercises for elderly women. After 14 weeks, the ladies were less stressed and happier (13).

All in all, there is no single best chair exercise for the elderly. One has to select an exercise based on their fitness level and goals.

What is the 28-Day Chair Exercise Challenge for Seniors?

The 28-day chair exercise challenge is designed for seniors unfit to perform traditional workouts. Spanning over 28 days, each session offers a unique blend of flexibility, strength, and relaxation exercises.

Check out the week-by-week breakdown of what you can anticipate and achieve as you progress:

Building Foundation in Week One

• You should be more concerned with mastering the poses and proper alignment.
• Start with short practice sessions and expand the duration when you feel fit enough.
• Try to keep your breathing steady and even in every pose.

Expanding Practice in Week Two

• Introduce new poses in your exercise sessions, focusing on flexibility, strength-building, and balance.
• Try different breathing techniques to enhance your practice.
• Spend some time relaxing and meditating after each session.

Improving Connections in Week Three

• Start creating gentle transitions between poses to create a smooth flow.
• Explore deep stretches and stay in the poses long enough to improve flexibility.
• Reflect on creating a connection between your emotional well-being and physical practice.
• Both the deeper stretches and your connection to your body can be improved when you focus on your breathing technique. Be sure to add in those breathing techniques from the previous weeks in this week too! 

Celebrating Achievements in Week Four

• Assess your progress by looking at the goals you set at the beginning.
• Identify and celebrate your milestones, whether they are big or small.
• Consider how you can maintain and improve the progress you have made as you are moving ahead.

Chair yoga is typically not as intense as other forms of exercise, but this doesn’t make it ineffective. This, too, can contribute to weight loss and increase your overall activity levels with gentle movements (14). Regular chair yoga practice can reduce stress and promote mindfulness, which may help you make healthier food choices and steer clear of emotional eating.

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What is the Best Exercise for 80-Year-Olds?

We cannot rank a single exercise as the best for a particular age group. The fact that an exercise turns out fruitful for you relies on factors such as your fitness level, physical capabilities, and medical issues. According to Harvard Medical School, regular exercise can promote an older adult’s ability to bathe, cook, dress, walk, and use the restroom (15). If self-reliance is your goal, you should exercise more to retain your independence.

Getting to 80 years of age is an accomplishment in itself, but it is quite likely that such a person is facing physical challenges at this age. Starting with gentle chair exercises could be more favorable. Some exercises they can perform include:

Seated Bicep Curls

1. Grab weights, a resistance band, or even some water bottles. If using a band, loop it under your chair so both ends are even.
2. Scoot your bottom to the back of the chair and sit straight, leaning against the backrest.
3. Keep your stomach and lower back muscles tight. Puff your chest out a little.
4. Let your arms hang straight down, palms facing forward, elbows close to your body.
5. Bend both arms, bringing your forearms up towards your shoulders. You don’t have to touch your shoulders.
6. Slowly straighten your arms back to the starting position, keeping them a little tense.

Lateral Leg Swing

1. Stand beside the chair, holding onto it for balance.
2. Lift your left leg to the side, keeping your knee straight and your toes pointing forward. Don’t twist your body.
3. Do this 10 times.
4. Switch to your right leg and repeat.

Chest Stretches

1. Sit or stand tall with your arms hanging loose at your sides.
2. Stretch your arms out sideways, palms facing forward.
3. Slowly bring your arms back in, squeezing your shoulder blades together.
4. Hold this squeezed position for 10-30 seconds.
5. Relax and repeat 3-5 times.

Apart from these, many other chair exercises could be added to the routines for 80-year-olds. There is also an option to do different exercises like cycling, Pilates, strength training, and swimming. The central purpose of any kind of movement is to keep the elderly active. Last but not least, there is always an option to go walking in the park, regardless of the age group you belong to. The most important aspect of exercise when you age is that you do your best to stay consistent in whatever form of exercise you choose. 

According to National Center for Biotechnology Information (NCBI) research, regular exercise is linked to improved cognitive health in seniors (16). A study by the Alzheimer’s Research & Prevention Foundation also suggests that regular exercise can cut the risk of Alzheimer’s disease or dementia by almost half. Staying active benefits the body and is crucial in maintaining a healthy mind, especially in older adults (17).

Read more: Unlocking Relaxation: The Magic of Restorative Chair Yoga

FAQs

• Can you lose weight doing chair yoga for seniors?

Yes, chair yoga can help seniors lose weight and get in shape, particularly for those above 50 years. These gentle yoga poses are designed to improve your strength, flexibility, and balance gradually. Incorporating a daily chair yoga practice can significantly enhance your overall well-being and quality of life. Pairing chair yoga with proper nutrition can absolutely lead to weight loss. 

• How far should an 80-year-old walk every day?

An 80-year-old should aim for 2,000 to 9,000 daily steps, about 1 to 4.5 miles depending on their fitness level. Even just an hour of walking each week can be beneficial. This could be split up in something as simple as 10 minutes of walking a day. Finding what works for you will be the best way to see long term success. 

• What is the number one exercise to do as you get older?

Squats are one of the best exercises to do as you get older. These exercises target the key lower body muscles that need to stay strong while safeguarding our knees and hips, two joints that often require extra attention as we age. It is also a functional movement that will help you get up from a seated position. 

• What exercise burns the most belly fat for seniors?

For seniors, brisk walking or light jogging combined with strength training exercises targeting the core are the most effective ways to burn body fat. When you combine exercise with eating in a calorie deficit you can lose body fat throughout your entire body. The best exercise to burn fat will be the one that is consistent and combined with appropriate eating habits. 

Finally, please make sure that you contact a medical professional before getting started on any exercise program. This is a way to be sure that these exercises will not bring you any harm. It could even be beneficial to meet with a certified personal trainer to ensure that you have proper form with any of these movements.

The Bottom Line

So, what are you waiting for?

Grab a sturdy chair and kickstart your journey to a healthier you. These simple exercises can make a difference in your daily life, boost your energy, and help you feel much better. Remember, there is no age limit to starting exercises. Let these chair exercises be a stepping stone for a happier and fitter lifestyle. Your body will thank you, and who knows, you might find yourself tapping your toes and humming a tune as you move through your day with renewed spirits.

It’s time to get going, grooving, and turn your boring chair into your dance partner!