Seniors faces many difficulties in performing heavy exercises and often give up easily because their physical strength washes away quickly. For many seniors, it’s even difficult to perform minimal exercises because of their lack of mobility due to infirmity. Do you often face the same situations? If yes, then we have a solution for you. Chair exercises for seniors are a multi-dimensional set of exercises aim to provide a well-rounded workout for your body. Practicing these exercise will not only help to build your muscles stronger but will also increase your metabolism and blood circulation, giving you a sense of accomplishment. Before performing them, it is advised to check with your doctor for any special precautions that you may have to adhere to.
What Are The Benefits Of Chair Exercises for Seniors?
Chair exercises for seniors have many great health benefits that reduce the effect of any pre-existing health condition and improve your overall functional quality of life including:
Keep your blood pressure under controlled reducing the risk of coronary heart diseases
Helps build lean muscle mass
Improves your bones health thereby safeguarding you from fibromyalgia and osteoporosis
Improves your insulin resistance and glucose tolerance
Add strength to your back bone which reduces your lower back pain
Helps to lower your bad cholesterol LDL
Leg Lifts And Leg Crosses For Strengthening Your Quad Muscles
Your legs can derive many benefits from a set of simple exercise performed while sitting in a chair. If it’s possible try to get a straight-backed chair for better effectiveness of the exercise.
Leg Lifts – This is a very simple exercise, all you need to do is lift one leg at a time. It will have an impact on your large quadriceps muscles in the fronts of your thighs.
By simply raising one leg parallel to the floor, you’re strengthening you’re your quad muscles, if you can hold for 15 to 20 seconds, its GREAT!
Leg Crosses – You can lift both legs together by alternate crossing one leg over top the other. It may be a bit difficult to perform initially but with practice you can build endurance to perform more repetitions. It’s an advanced stage of “Leg Lifts”, so take time, don’t be in a hurry.
Core Chair Exercises for Seniors
Keeping your body strong from the core is very important as you age. A strong core can save you from falling if you feel a little off balance.
To perform core exercises, use the back of your chair to get a grip and perform twisting exercises to tone your oblique muscles. These muscles run from each side of your abdomen and help you to flex and turn.
To exercise your front muscles of your abdomen, you need to lift feet off the floor and try to bend your both knees towards your chest. It will help to make your back strong, thereby reducing back pains. If you already have severe back pain, consult your doctor before performing it.
Be prepared to start these exercises in your daily routine and next week I will come up with more effective chair exercises for seniors. Leave your suggestions in the comments. Happy Exercising!!