Chair Exercises For Seniors Pdf

Keep your back and shoulders straight throughout.

Chair exercises for seniors pdf.

Exercise 4 chair marching first check your posture lift alternate legs so that your feet lift about 2 inches from the floor and swing your arms forwards and back at a speed that is comfortable for you. Planks can be modified to a simple chair exercise for seniors so as to make the exercise more accessible by the elderly people. Chair stand strengthens muscles in abdomen and thighs. Lean back on pillows in half reclining position.

You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. Your goal is to do this exercise without using your hands as you become stronger. Place pillows on the back of chair. For the workout you ll need two tennis balls a sturdy chair with arms a towel and two equally weighted objects like hand or wrist weights soup cans or water bottles.

When you are ready to start these chair exercises. 18 chair exercises for seniors. Chair based exercises will develop your cardio fitness muscular strength and flexibility. Chair exercises for seniors are easy safe and able to be performed anywhere.

These 21 chair exercises come with steps visuals and videos for each. Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair. Imagine you marching along at a brisk pace. Sit toward front of chair knees bent feet flat on floor.

If you are an exercise leader review pages 5 and 6 to see a brief description of all the exercises. Continue for about 20 30 seconds benefits improves circulation and warms the muscles. As the exercises become easier gradually add more weight. You may need to use 1 or 2 pound weights when starting out.

For the first time go to module a pages 7 to 13 and do the warm up and exercises on several different occasions until you are comfortable. Here are some of the best chair exercises for seniors. Chair exercises are great for everyone including seniors and anyone looking for ways to stay active as they age. You can still get a good workout in your chair and that s vital says leeann langdon an american council on exercise ace certified personal trainer and senior fitness specialist.

Learn about some seated and standing chair exercises for seniors here. Practice these basic movements and choose one or two exercises from each category for a well rounded seated workout. A seated workout encompasses far more than movements. The starting position for all exercises 8 it is important that you maintain good posture during the exercises.