Physical activity can reduce not only the risk of heart disease but also cognitive decline. It can also help you to sustain your ability to perform everyday activities. Maintaining physical fitness as we age becomes increasingly important for our overall well-being. However, for many older adults, high-impact workouts may not be suitable or comfortable, especially if they have challenges with balance or mobility.
Fortunately, engaging in seated or standing chair-based exercises has many health benefits that can help older adults stay active safely.
Doing chair-based exercises offers many health benefits to older adults, including:
- Improved flexibility
- Improved balance
- Improved stamina and endurance
- Helps build strength
- Helps burn calories
- Helps maintain muscle mass
- Contributes to weight management
Some seated chair-based exercises include:
- Seated leg extensions
- Pelvic tilts
- Seated calf raises
- Toe raises
- Shoulder blade squeezes
- Thigh squeezes
- Arm raises
- Bicep curls
- Seated marches
- Side bend stretches
- Seated shoulder stretches
- Seated hamstring stretches
- Seated neck rotations
- Sit-to-stands
- Knee extensions
- Seated torso twists
Some standing chair-based exercises include:
- Standing leg curls
- Chair planks
- Standing side leg raises
- Calf raises
- Standing marches
- Standing torso twists
Older adults should aim to do chair-based exercises regularly. It is recommended to engage in these exercises at least two to three times a week to maintain and improve strength, flexibility, and balance. Consistency is key to experiencing the full benefits.
Whether you are looking to maintain your current level of fitness or start a new journey towards better health, these chair-based exercises offer a safe and effective way to achieve your goals.
It is recommended that you consult your doctor before starting a new exercise routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.