Top 10 chair exercises for seniors

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The Centers for Disease Control and Prevention (CDC) recommend that adults aged 65 years and over should aim for one of the following:

• 150 minutes per week of moderate-intensity activity, such as brisk walking
• 75 minutes per week of vigorous-intensity activity, such as hiking, jogging, or running
• 2 days per week of muscle-strengthening activity

People with a chronic health condition or limited mobility may need to modify these recommendations. It is always important to work with a healthcare professional or physical therapist on a suitable exercise plan.

Everyone can experience health benefits from performing chair exercises and other forms of physical activity, regardless of age, fitness ability, or physical health.

Short-term benefits of physical exercise include improvements in sleep quality and blood pressure and reduced anxiety.

Long-term benefits include a lower risk of developing dementia, heart disease, stroke, type 2 diabetes, and some types of cancer.

A 2021 study involving 1,388 participants aged 50 years and above demonstrated that chair-based exercise programs improve both upper and lower extremity function.

Chair-based exercises may also be beneficial for older adults, as a person needs no extra equipment, and they can perform the exercises from the comfort of their home.

People should always consult a healthcare professional before starting any exercise routine to ensure that it is suitable for them.

If a person feels continuous discomfort or pain while exercising, they should consult a doctor and stop the exercises.

Additionally, if people have a health condition such as heart disease, arthritis, or diabetes, it is important to talk with a healthcare professional about the correct types and amounts of physical activity they should undertake.

Before starting the exercises, a person should choose a chair that is stable, solid, and without wheels. Their feet should be able to rest flat on the floor, and their knees should be bent at right angles.

People should build up exercises slowly, increasing repetitions over time. If an exercise does not feel right, they should stop and try a different one.

It is a good idea to wear loose clothing and have some water on hand.

This exercise strengthens the muscles in the thighs and buttocks. Over time, a person should aim to do this exercise without using their hands.

To do this exercise, a person should:

1. Sit toward the front of the chair with knees bent and feet flat on the floor. Ensure knees are shoulder-width apart.
2. Rest the hands on the seat on either side of the chair. Keep the back and neck straight and the chest slightly forward.
3. Inhale slowly. Lean forward and let the weight fall on the front of the feet.
4. Exhale and slowly stand up, limiting the use of the hands as much as possible.
5. Inhale and slowly sit back down, controlling the movement as much as possible.

Aim for 10–15 repetitions, starting with less and building up gradually.

This exercise loosens the neck muscles. A person can perform this exercise while sitting.

To do this exercise, a person should:

1. Sit upright and look straight ahead, holding their left shoulder down with the right hand.
2. Inhale and slowly tilt the head to the right while holding the shoulder down.
3. Exhale.
4. Inhale and return to an upright position.
5. Exhale.
6. Repeat on the opposite side.

A person can hold each stretch for 5 seconds. They can aim for three repetitions on each side.

This exercise improves neck mobility and flexibility. A person can perform this exercise while sitting in a chair.

To perform neck rotations, a person should:

1. Sit upright and inhale, rolling the shoulders up toward the ears and then back and down.
2. Exhale.
3. Look straight ahead.
4. Inhale and turn the head toward the left shoulder as far as is comfortable.
5. Exhale.
6. Hold for 5 seconds.
7. Inhale and return to the starting position.
8. Repeat the exercise on the other side.

They should aim for three rotations on each side.

This exercise increases strength in the obliques. A person can perform it standing, as shown above, or sitting in a chair.

To do this, a person should:

• Sit with the feet hip-width apart with the arms extended above the head.
• Inhale and bend to one side.
• Exhale and return to the center.
• Repeat the exercise on the other side.

For added intensity, a person can hold a weight down at the working side or at chest level.

A person can aim for 10 repetitions on each side.

This exercise increases strength in the lower abdominals and the inner thighs.

To do some leg lifts, a person can:

1. Sit at the front edge of a chair with feet flat on the floor.
2. Inhale and straighten one leg out in front and hold it in place for a few seconds.
3. Exhale and return the foot to the floor.
4. Repeat the exercise on the other side.

They can aim for five repetitions on each leg.

This exercise increases strength in the outer thighs and buttocks.

For this exercise, people can:

1. Sit at the front edge of a chair with feet flat on the floor.
2. Inhale and squeeze the buttocks and the thighs together, holding for at least 10 seconds.
3. Exhale and return to the starting position.

Hold a book or other sturdy item between the knees and squeeze into the book without using the hands to add intensity.

People can aim for five repetitions.

This exercise develops and maintains flexibility in the upper back.

For this exercise, a person can:

1. Sit upright, feet flat on the floor.
2. Inhale, cross the arms, and reach for the shoulders.
3. Exhale.
4. Inhale and, without moving the hips, turn the upper body to the left as far as is comfortable.
5. Exhale and hold the pose for 5 seconds.
6. Inhale and return to the center.
7. Exhale.
8. Repeat the exercise on the right side.

A person can do five repetitions on each side.

This exercise strengthens the posture.

To perform this stretch, a person should:

1. Sit upright, with the back slightly away from the back of the chair.
2. Inhale and pull the shoulders back.
3. Exhale and release the shoulders down.
4. Extend the arms out to the side.
5. Inhale and push the chest forward and up until there is a stretching feeling across the chest.
6. Exhale and return to the starting point.

A person can aim for five repetitions.

This exercise builds shoulder strength. A person can hold small bottles of water or dumbbells in each hand to increase intensity.

To do this:

1. Sit upright with the arms by the sides.
2. With palms facing forward, inhale and raise one arm out and then to the side and up as far as is comfortable.
3. Exhale and return to the starting position
4. Repeat with the other arm.

Keep the shoulders down and arms straight throughout.

A person can aim for five repetitions.

This exercise strengthens the hips and thighs and increases flexibility and cardio fitness.

To do this:

1. Sit up straight, with the back slightly away from the chair.
2. Hold on to the sides of the chair.
3. Bend the left leg and inhale, lifting the knee as far as comfortable toward the chest.
4. Exhale and return the foot down to the floor with control.
5. Repeat with the opposite leg.

A person should aim for five lifts on each leg.

Physical exercise is an important tool for any age group. It brings many short- and long-term benefits to people as they age, such as joint mobility and flexibility.

Exercise can also lower the risk of heart disease and improve blood pressure. It is always important to consult a healthcare professional before commencing any form of exercise.