12 Simple Chair Exercises for Seniors To Improve Mobility

Seniors who exercise 2-4 times per week, for at least 30 minutes each time, have a lower risk of falling and have improved overall physical health. This is according to NASM (National Academy of Sports Medicine), who recommends that seniors should have 150 minutes of exercise per week to maintain their physical health (1).

Traditional modes of exercise, such as running or lifting weights, are not suitable for all seniors. Those with mobility issues, injuries or chronic conditions will find it challenging to perform these activities. However, that certainly does not mean that they cannot exercise at all.

Easy chair exercises for seniors are a great alternative to traditional forms of physical activity and these can be done from the comfort of their own home or place of residence.

Here’s a guide through 12 simple chair exercises that can help seniors improve their mobility and overall physical well-being.

Are Chair Workouts Effective for Seniors?

Chair workouts are effective for seniors simply because they’re accessible and easy to perform. When you’re unable to go to the gym or participate in outdoor activities, you can still stay active by doing these exercises.

There are a few other qualities of chair workouts that make them an ideal form of exercise for seniors:

• Low-Impact: Chair exercises are gentle on the joints, making them suitable for those with arthritis or other joint issues (2).
• Easy to Modify: Seniors can modify these exercises according to their fitness level and any physical limitations they may have.
• Balance and Stability: These exercises focus on improving balance and stability, which is crucial for fall prevention (2).
• Can Be Done Anywhere: All you need is a sturdy chair and some space to perform these exercises, making them a great option  for those who prefer exercising at home.

Benefits of Chair Exercises for Seniors

An active lifestyle, be it through traditional exercise or chair workouts, can have a significant impact on seniors’ physical and mental well-being. Here are some benefits of chair exercises for seniors:

Improved Cardiovascular Health

Engaging in regular chair exercises can enhance cardiovascular health. By elevating the heart rate through gentle movements, seniors can improve circulation and reduce the risk of heart disease. The American Heart Association highlights that even low-intensity activities help lower blood pressure and cholesterol levels (3).

Enhanced Muscle Strength

Chair exercises focus on various muscle groups, helping to build strength and endurance. Stronger muscles support better mobility and independence in daily activities. Research published in the Journal of Aging Research found that seniors participating in resistance-based chair exercises saw significant improvements in muscle strength (4).

Increased Flexibility

Flexibility is crucial for seniors to maintain range of motion and perform everyday tasks effortlessly. Chair stretches can help  muscles become more flexible, which allows for the joints to function as they are designed to. According to a study in the Archives of Gerontology and Geriatrics, seniors practicing regular flexibility exercises reported less stiffness and improved functional capacity (5).

Better Mental Health

Physical activity, including chair exercises, can boost mental health. Exercise releases endorphins, which can help reduce feelings of depression and anxiety. The National Institutes of Health notes that seniors who stay active are less likely to experience cognitive decline and are better at managing stress (6).

Enhanced Balance and Coordination

Falling is a major concern for seniors, and chair exercises can significantly improve balance and coordination, reducing the risk of falls. Simple movements can enhance proprioception and stability. A study in the Journal of Physical Activity and Health found that balance-focused exercises reduced fall risk by 31% in older adults (7).

Social Interaction

Chair exercises can also be a social activity. Joining group classes or online communities provides seniors with the opportunity to connect with others. This social engagement is vital for emotional well-being, as highlighted by research published in the Journal of Applied Gerontology, emphasizing the positive impact of social activities on loneliness and well-being (8).

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How Often Should Seniors Do Chair Exercises?

The National Institutes of Health recommends that seniors perform strength, balance, and flexibility exercises at least 2-3 times per week (9). However, every senior’s fitness level is different, so it’s essential to consult with a healthcare professional before starting any exercise regimen. This will be the best way to ensure that you can perform these exercises listed below but also any form of exercise. 

Seniors can typically start with simple chair exercises for 10-15 minutes a day and gradually increase the duration and intensity as they build strength and endurance. It’s important to listen to your body and only do what feels comfortable. The best exercise is the one that works for you. They are the ones that you could do consistently and with proper form. 

In our previous article, Chair Yoga Core Exercises we discussed beginner friendly chair core exercises.

What Are The Best Chair Exercises for Seniors?

When we consider an exercise to be the “best” we want to look at it based on what the exercise can do to benefit the individual. These chair exercises for seniors listed below have a few qualities in common; they are low-impact, easy to modify, and focus on improving balance and strength. These are all ideal characteristics of a well rounded workout. Here’s a list of simple chair exercises for seniors:

1. Seated Shoulder Press
2. Modified Push-Ups
3. Seated Bicep Curls
4. Knee-to-Chest
5. Tummy Twists
6. Sit-to-Stands
7. Modified Squats
8. Knee Extensions
9. Heel Slides
10. Neck Turns
11. Seated Side Stretch
12. Seated Hip Stretch

Seated Shoulder Press

The Seated Shoulder Press is an excellent exercise for building upper body strength. It focuses on the deltoids, triceps, and upper back, making daily tasks like putting away  groceries in a cabinet that is above your head or reaching for items more manageable. Seniors will benefit from increased shoulder mobility and enhanced upper body endurance.

1. Sit on a sturdy chair with your feet flat on the floor, hip-width apart.
2. Hold a pair of light weights or water bottles in each hand.
3. Bend your elbows and bring the weights to shoulder height with your palms facing forward.
4. Inhale, engage your core, and keep your back straight.
5. Exhale slowly as you press the weights upward until your arms are fully extended but not locked.
6. Hold this position for a second while feeling the tension in your shoulders.
7. Inhale as you slowly lower the weights back to shoulder height.
8. Repeat for 8-12 repetitions.
9. Rest for 30 seconds to 1 minute, then perform 2-3 more sets.

Modified Push-Ups

Modified Push-Ups are great for improving arm and chest strength. They are a gentle way to engage the muscles without exerting too much pressure, which is ideal for seniors. This exercise helps with tasks that require pushing or supporting one’s body weight, enhancing overall arm stability. Think of pushing open a door. Push ups will be very beneficial in increasing your functional pushing strength.

1. Stand facing a sturdy chair, with your feet shoulder-width apart.
2. Bend forward and place your hands on the seat of the chair, keeping them shoulder-width apart.
3. Step back, so you are in a plank position with your arms straight.
4. Engage your core and keep your body in a straight line from head to heels.
5. Inhale as you slowly lower yourself towards the chair by bending your elbows at a 90-degree angle.
6. Exhale as you push back up to the starting position.
7. Repeat for 8-12 repetitions.
8. Rest for 30 seconds

Read more: Transform Your Workspace With 10 Chair Exercises for Lower Back Pain

Seated Bicep Curls

Seated Bicep Curls are perfect seated exercises for seniors that enhance forearm strength and flexibility. This exercise primarily targets the biceps, but it also engages the forearms and shoulders. For seniors, it’s particularly useful for improving the ability to perform daily activities that require lifting or carrying objects as it can work on your grip strength

1. Sit on a sturdy chair with your back straight and feet flat on the floor.
2. Hold a pair of light weights or water bottles with your palms facing up.
3. Start with your arms fully extended at your sides.
4. Inhale, then slowly curl the weights towards your shoulders, bending at the elbows.
5. Keep your upper arms stationary and close to your torso.
6. Exhale as you reach the top of the curl, feeling the muscles contract.
7. Hold briefly, then inhale as you lower the weights back to the starting position.
8. Complete 10-15 repetitions.
9. Rest for 30 seconds, then do 2-3 additional sets.

Knee-to-Chest

Knee-to-Chest exercises are basic chair exercises for seniors that enhance lower body and core strength. They also help in improving hip flexibility and overall mobility. This exercise is particularly beneficial for seniors dealing with lower back pain or stiffness.

1. Sit comfortably on a chair with your back straight and feet hip-width apart.
2. Place your hands on the sides of the chair for stability.
3. Inhale, then lift your right knee towards your chest as high as comfortably possible.
4. Hold the knee towards your chest for a few seconds, engaging your core muscles.
5. Exhale while lowering your foot back to the floor.
6. Repeat the movement with your left knee.
7. Alternate between legs for 10-15 repetitions on each side.
8. Maintain a steady and controlled pace, focusing on your form.
9. Rest for 30 seconds, then do 2 more sets.

Tummy Twists

Tummy Twists are a fantastic way for seniors to improve their oblique strength and enhance their waist flexibility. This exercise targets the core muscles, which are crucial for maintaining overall stability and balance. Many count these as one of the chair exercises for seniors to lose belly fat,  as it helps to strengthen the abdominal muscles. But remember that in order to lose belly fat, you will need to lose overall body fat. This comes when you meet your individual calorie intake with an increase in your daily calorie burning. Ideally, you want to have your body in a caloric deficit, where you are burning more calories than you are consuming. 

1. Sit comfortably on a sturdy chair with your back straight and feet flat on the floor.
2. Place your hands behind your head or cross them over your chest.
3. Inhale deeply to prepare.
4. Exhale as you gently twist your torso to the right, keeping your hips facing forward.
5. Hold the twist for a couple of seconds, feeling the stretch along the side of your waist.
6. Inhale as you return to the starting position.
7. Exhale and repeat the twist to the left side.
8. Complete 10-15 reps on each side, alternating between right and left.
9. Maintain a rhythm that feels comfortable and natural. Breathe steadily throughout the exercise.

Sit-to-Stands

Sit-to-Stands are among the most functional exercises for seniors, enhancing lower body strength and improving the ability to perform daily activities such as rising from a chair or getting out of bed. This exercise primarily targets the quadriceps, hamstrings, and glutes.

1. Sit on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Place your hands on your knees or extend them forward for balance.
3. Inhale deeply, engaging your core muscles.
4. Exhale as you press through your heels to stand up slowly.
5. Pause briefly at the top, ensuring your back remains straight and shoulders relaxed.
6. Inhale as you gently lower yourself back down to the sitting position.
7. Aim to sit down with control rather than plopping down.
8. Repeat the movement for 8-12 repetitions.
9. Rest for 30 seconds, then perform 2-3 more sets, if comfortable.

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Modified Squats

Modified Squats are an excellent exercise for building strength in the thighs, hips, and buttocks. These squats also improve flexibility in the lower body and increase overall mobility, making everyday movements easier for seniors.

1. Stand behind a sturdy chair, holding on to the backrest for support.
2. Position your feet shoulder-width apart.
3. Inhale and engage your core.
4. Exhale as you bend your knees and lower your hips as if you are about to sit down.
5. Keep your back straight and ensure your knees do not go past your toes.
6. Hold the squat position for a moment, feeling the tension in your thighs and glutes.
7. Inhale as you slowly rise back to the standing position.
8. Be sure your movements are controlled and steady throughout.
9. Perform 8-10 repetitions, focusing on good form.
10. Rest for 30 seconds and repeat for 2-3 sets if desired.

Knee Extensions

Knee Extensions are a gentle yet effective way to strengthen the quadriceps, which are essential for walking, standing, and overall knee health. This exercise also helps maintain joint flexibility, which is crucial for preventing stiffness and improving mobility in seniors.

1. Sit on a sturdy chair with your back straight and feet flat on the floor.
2. Place your hands on the sides of the chair for stability.
3. Inhale deeply to engage your core.
4. Exhale as you slowly extend your right leg out in front of you until it is straight.
5. Flex your foot to engage the thigh muscles.
6. Hold the extended position for a few seconds, then inhale as you gently lower your leg back to the starting position.
7. Repeat the movement with your left leg.
8. Alternate between legs for 10-15 repetitions each.
9. Maintain a controlled motion and a steady breathing rhythm throughout the exercise.
10. Rest for 30 seconds and complete 2 more sets if comfortable.

These exercises are designed to be gentle yet effective, aiming to improve strength, flexibility, and overall well-being for seniors. Regular practice, coupled with caution and mindful movements, ensures that seniors can stay active and healthy.

Our, Chair Yoga Dip Bent Knees blog has a different exercise version you can try.

Heel Slides

Heel Slides are a highly beneficial exercise for seniors, particularly for enhancing knee joint mobility and flexibility. By gently engaging the hamstrings and quadriceps, this exercise helps to alleviate stiffness and promotes smoother movement of the legs.

1. Sit comfortably on a sturdy chair with your back straight and feet flat on the floor.
2. Place your hands on your thighs or the sides of the chair for support.
3. Inhale deeply to prepare.
4. Exhale as you slowly slide your right heel forward, straightening your leg out in front of you.
5. Feel the gentle stretch along the back of your leg.
6. Inhale as you slide your heel back to its original position.
7. Repeat the movement with your left leg.
8. Continue alternating legs, performing 10-15 repetitions on each side.
9. Maintain a steady and controlled pace, focusing on smooth and fluid motions.
10. Rest for 30 seconds, then repeat for 1-2 more sets if comfortable.

Neck Turns

Neck Turns are excellent for improving neck flexibility and alleviating tension. This simple exercise is particularly beneficial for seniors who may suffer from stiffness, due to prolonged sitting or certain medical conditions.

1. Sit upright on a sturdy chair with both feet flat on the floor.
2. Keep your shoulders relaxed and your back straight.
3. Inhale deeply, allowing your shoulders to stay loose.
4. Exhale as you gently turn your head to the right, looking over your right shoulder.
5. Hold the position for a few seconds, feeling the stretch along the side of your neck.
6. Inhale as you slowly return your head to the center.
7. Exhale as you turn your head to the left, looking over your left shoulder.
8. Continue to alternate sides, performing 10-12 repetitions on each side.
9. Be sure the movements are smooth and controlled.
10. Take a short rest and repeat if you feel comfortable.

Seated Side Stretch

The Seated Side Stretch is wonderful for enhancing flexibility in the side body and improving overall torso mobility. This exercise benefits seniors by relieving tension in the lower back and sides, promoting better posture and comfort.

1. Sit comfortably on a sturdy chair with your feet flat on the floor.
2. Place your hands on your thighs or hold the sides of the chair for stability.
3. Inhale deeply to prepare.
4. Exhale as you raise your right arm above your head.
5. Gently bend your torso to the left, reaching your arm over your head.
6. Hold the stretch for a few seconds, feeling the pull along the side of your body.
7. Inhale as you return to the starting position.
8. Repeat the movement on the other side, lifting your left arm and bending to the right.
9. Perform 10-12 repetitions on each side, alternating between sides.
10. Keep the movements slow and fluid, ensuring a gentle and comfortable stretch.

Seated Hip Stretch

Seated Hip Stretches are fantastic for improving hip mobility and reducing stiffness. This exercise is particularly beneficial for seniors who spend a lot of time sitting, as it helps maintain the flexibility needed for various daily activities.

1. Sit on a sturdy chair with your feet flat on the floor, hip-width apart.
2. Place your hands on your thighs or the sides of the chair for support.
3. Inhale deeply to engage your core.
4. Exhale as you lift your right ankle and place it on top of your left knee.
5. Be sure your back remains straight and your shoulders are relaxed.
6. Hold the stretch for 20-30 seconds, feeling the gentle pull around your hip and lower back.
7. Inhale as you lower your right foot back to the floor.
8. Repeat the movement with your left ankle, placing it on your right knee.
9. Perform 5-8 repetitions on each side, holding the stretch each time.
10. Make sure to breathe steadily and maintain a comfortable stretch throughout.

Read more: How To Slim Down Quickly Using Chair Exercises for Weight Loss

Can You Lose Weight Doing Chair Yoga for Seniors?

You may expend a significant amount of energy while doing chair yoga for seniors, but it is not designed as a weight loss workout . However, regular practice can contribute to maintaining a healthy weight by improving muscle tone and promoting better metabolism (6).

Additionally, practicing chair yoga can increase overall well-being and facilitate better body awareness, leading to more mindful eating habits. It is essential to consult with a healthcare professional before starting any new exercise routine, especially if you have pre-existing medical conditions or are recovering from an injury.

Consult our, Chair Yoga for Seniors blog for more information.

FAQs

• What Is The Number One Balance Exercise for Seniors?

Some great balance exercises for seniors include standing on one leg, heel-toe walking, and single limb stance. 

However, the number one balance exercise for you will vary, depending on individual physical abilities and comfort levels. You’re advised to consider your specific needs and consult with a healthcare professional before incorporating any new exercise into your routine.

• Does The 7 Minute Sit Workout Work?

The 7 Minute Sit Workout works for some individuals, but results will vary, based on physical abilities and consistency of practice. It is an effective way to incorporate exercise into a busy schedule or for seniors with limited mobility.

 However, it may not be enough for individuals looking to build strength or improve balance. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle strengthening exercises (10).

• Can You Regain Flexibility After 70?

You can regain flexibility after 70 with regular and consistent practice. As we age, our bodies naturally lose some of their flexibility, but that doesn’t mean it’s impossible to regain it. 

Incorporating activities like chair yoga into your routine can help improve range of motion and flexibility. It is important to listen to your body and not push yourself too hard, as injuries may take longer to heal at an older age.

The Bottom Line

Chair exercises are a safe and effective form of physical activity for seniors. They provide numerous benefits, including improved cardiovascular health, muscle strength, flexibility, and balance. 

By incorporating chair exercises into their weekly routine, seniors can maintain their mobility and overall physical well-being. Remember to consult with a healthcare professional before starting any new exercise regimen and always listen to your body’s needs.