Key takeaways:
Chair exercises can improve your strength and functional mobility, allowing you to stay independent as you age.
They’re an excellent option for exercise beginners and people with limited mobility.
You can modify seated and standing chair exercises based on your fitness level and goals.
It's no secret that regular exercise is essential for healthy aging. But physical changes — like weaker muscles and bones — can make it harder to exercise as you get older. That doesn't mean that older adults and people with limited mobility have to be sedentary. Chair exercises are a great way for older adults to stay active in their golden years. Seated and standing options also make chair workouts accessible to many people of all ages.
What are the best chair exercises for seniors?
A fitness plan for healthy aging should include aerobics, strength training, and balance and flexibility exercises. And a chair-based exercise routine is no exception. You can modify seated and standing chair exercises based on your fitness level and ability.
Before you try new chair exercises, get your primary care provider's OK — especially if you have chronic conditions. And make sure you have a sturdy chair. Then, you can try the following 12 moves for a full-body chair workout. Remember to stay in a pain-free range of motion rather than pushing through discomfort.
1. Clenched fists and wrist circles
Warm up with low-intensity moves, like wrist circles, to promote circulation and prepare your muscles for exercise.
Step 1: Sit up with your back straight and your feet on the floor.
Step 2: Extend your arms straight out with your palms facing down.
Step 3: Clench your fists, opening and closing them three times.
Step 4: Roll your clenched fists in circles 10 times in each direction.
2. Ankle ABCs
This move can boost ankle mobility, which helps keep you steady on your feet as you walk. It doubles as a stretching and strengthening exercise.
Step 1: Sit tall with your feet on the floor and your palms resting on your thighs.
Step 2: Lift one leg straight out in front of you.
Step 3: Imagine your big toe is a pen. Use your toe to write the alphabet, making the letters as big as you can. Move your foot rather than your whole leg.
Step 4: Repeat steps 2 and 3 with your other leg.
For an added challenge, you can try writing your name in cursive or spelling words backward.
3. Seated marches
Get your heart pumping with seated marches. This cardio exercise can boost flexibility and mobility in your hips and thighs.
Step 1: Sit toward the front of your chair. Keep your back straight, your feet hip-width apart, and your arms at your sides.
Step 2: Squeeze your abdominal muscles to engage your core.
Step 3: Lift your right leg as high as you can while keeping your knee bent.
Step 4: Lower your right foot to the floor slowly.
Step 5: Do 10 to 12 reps.
Step 6: Repeat the move with your left leg to complete one rep.
Step 7: Complete two to three sets.
Protein drinks for older adults: As you get older, you’ll need to consume more protein. Read about the best protein supplement drinks to help increase your daily protein intake.
How can you improve your balance? Balance decreases with age, which can increase the risk of falls. Try these exercises to increase your balance and functional mobility.
Which medications affect your balance? Medications that can affect your balance include anti-depressants and anti-seizure medications. Learn more about how you can manage your risk of falls with your healthcare team.
4. Seated jumping jacks
Transition to a full-body cardio exercise with seated jumping jacks. The classic move supports heart and bone health and may help mobility and coordination.
Step 1: Sit toward the front of your chair. Keep your back straight, with your arms at your sides and your feet together.
Step 2: Draw your belly button toward your spine to engage your core.
Step 3: Swing your arms overhead as you step your legs out about shoulder-width apart.
Step 4: Return to the starting position by stepping your feet together and bringing your arms to your sides.
Step 5: Do 10 to 12 reps as quickly as you can.
Step 6: Complete two to three sets.
5. Sit-to-stands
The sit-to-stand exercise works your legs, hips, abdominals, and other core muscles. It can strengthen your muscles and enhance your balance. This functional movement is critical for activities of daily living (ADLs), like getting in or out of a car.
Step 1: Sit toward the front of your chair with your hands resting on either side of your thighs. Keep your spine straight and your feet hip-width apart.
Step 2: Draw your belly button toward your spine to engage your core.
Step 3: Lean forward from your hips, shifting your weight through your feet.
Step 4: Stand up slowly, pausing for a breath while standing upright.
Step 5: Shift your hips back, and bend your knees to sit back down.
Step 6: Complete 10 to 15 reps.
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6. Seated biceps curls
Seated biceps curls strengthen your upper arm, making it easier to pick up objects like your groceries. Typically, you use dumbbells for this exercise. Choose the amount of weight you’ll lift based on your current health and fitness. For example, beginners might start with 1 lb to 5 lb dumbbells or household items, like soup cans.
Step 1: Sit with your shoulders down and your back straight. Keep your feet flat on the floor, shoulder-width apart.
Step 2: Hold one dumbbell in each hand, with your arms straight and palms facing forward.
Step 3: Exhale as you bend your elbows and slowly lift the dumbbells toward your shoulders. Pause for a moment, keeping your elbows tucked at your sides.
Step 4: Inhale as you lower the weights, making sure the movement is slow and controlled.
Step 5: Repeat with 8 to 12 reps.
Step 6: Pause for a few minutes. Then, do one more set of 8 to 12 reps.
7. Standing leg curls
This leg strengthener mainly targets your hamstrings and calves. Strong hamstrings are critical for movements like walking up and down stairs. They may also improve sports performance and prevent injuries.
Step 1: Stand tall behind a sturdy chair, holding the back of the chair for balance.
Step 2: Engage your core, and shift your weight to your left leg.
Step 3: Bend your right knee, bringing your heel as close to your butt as you can. Keep your hips still, and make sure your standing leg is slightly bent.
Step 4: Hold the curl briefly, then lower your leg to the starting position.
Step 5: Do 12 to 15 reps.
Step 6: Repeat with your other leg.
8. Chest stretch
You can begin your cooldown sequence with this seated chest stretch, which may help your posture.
Step 1: Stand or sit tall with your arms at your sides and your feet shoulder-width apart.
Step 2: Extend your arms out to your sides with your palms facing forward.
Step 3: Move your arms back slowly, squeezing your shoulder blades together.
Step 4: Hold the stretch for 10 to 30 seconds before returning to the starting position.
Step 5: Repeat three to five times.
9. Seated forward bend
The seated forward bend lengthens your back muscles to increase flexibility.
Step 1: Sit tall toward the edge of your chair with your feet shoulder-width apart.
Step 2: Keep your back straight, and slowly bend forward from your hips.
Step 3: Slide your hands down your calves as you continue bending forward, moving your chin toward your lap.
Step 4: Hold the stretch for 10 to 30 seconds.
Step 5: Straighten up slowly to return to the starting position.
Step 6: Repeat three to five times.
10. Seated calf raises
This move strengthens the muscles on the back of your lower leg. It also builds strength and mobility in the ankles. This can help you prevent falls and reduce your risk of ankle sprains and other injuries.
Step 1: Sit down in a sturdy chair with your knees at 90 degrees and your feet flat on the floor.
Step 2: Press into the balls of your feet and lift your heels up as far as you can. As you do this, contract your calf muscles.
Step 3: Hold the contraction for 1 second at the top of the movement. Then, slowly lower your heels to the floor.
Step 4: Do 12 to 15 reps.
11. Seated torso twists
Developing strength in your core — the muscles in your abdomen and lower back — can help prevent injuries in your lower body, build stability and balance, and help you perform everyday activities with more ease. This move strengthens your core and stretches the muscles around your midsection.
Step 1: Sit tall in a chair with your spine erect.
Step 2: Lift your arms with the elbows bent, and clasp your hands in front of you.
Step 3: Contract your core muscles and slowly rotate your torso, shoulders, and head to the right as far as you comfortably can.
Step 4: Hold here for a moment, then return to center.
Step 5: Repeat in the other direction.
Step 6: Do 10 reps on both sides.
12. Chair planks
Planks are another exercise that helps build core strength. This move is normally done on the floor, but using a chair makes it more accessible if it’s hard for you to get down on the floor and stand back up.
Step 1: Position a chair in front of you with the seat facing toward you.
Step 2: Bend down and place your palms on the seat with your hands close to shoulder-width apart. Keep your shoulders aligned over your wrists.
Step 3: Walk your feet out until your body forms one straight line from your head to your heels. Stand on the balls of your feet, and contract the muscles in your lower body, core, and upper body.
Step 4: Hold here for 10 to 30 seconds, keeping your core muscles contracted. Don’t let your hips pike up or sag down.
Step 5: Walk your feet back in and stand up.
Step 6: Rest for 30 seconds. Then, repeat two more times.
What are the benefits of chair workouts?
Chair workouts provide many of the same proven benefits — like greater circulation and better heart health — as more traditional forms of exercise. This accessible option works for many people. There are certain benefits of chair exercises that are especially important for older adults.
Stronger muscles
Muscle mass declines with age (sarcopenia). And weaker muscles have been linked to impaired physical function and mobility over time. Fortunately, exercise can help you prevent or reverse age-related muscle loss. Chair-based workouts — including stretching and strengthening exercises — may improve upper body strength and lower body function.
Better balance and flexibility
It might seem counterintuitive that using a chair to exercise can lead to better balance. But it absolutely can. A small study compared two exercises in adults with mobility problems: sitting-to-standing and standing on one leg. The chair-rising exercise was more effective at improving balance and walking speed. Workouts like chair yoga may help older adults enhance their balance and flexibility. The practice might also boost your confidence in your abilities and lower the risk of falls.
More functional mobility
Functional mobility is the capacity to move in various environments. It allows you to make critical movements, such as walking, bending, or standing. And it's one of several ADLs that help you take care of your basic needs and stay independent as you age.
Balance, strength, and flexibility are essential for functional mobility. So, it's not surprising that chair exercises can also boost mobility. A 2021 review found that seated workouts improved physical function in nursing home residents with limited mobility.
Improved cognitive function
Physical activity boosts your brain health. An active lifestyle can keep your memory sharp and slow cognitive decline as you age. The same 2021 review found that seated exercises improved cognitive function in nursing home residents.
Better quality of life
With so many possible health benefits, chair exercises may help older adults improve their quality of life. One study examined the effects of a chair fitness program on older women. After 14 weeks, they had better functional fitness and were happier and less stressed. Another study looked at a complete chair-based fitness regimen for inactive older adults. The plan enhanced physical and cognitive function as well as emotional and social well-being.
Exercise safety tips [Safety tips]
The above exercises are tailored for older adults and aim to promote a safe workout. All the same, here are some safety tips to keep in mind:
Adapt the exercises to match your ability and comfort level.
Wear sturdy, supportive footwear.
Remove any trip hazards before you start. This helps prevent falls.
Frequently asked questions
Chair Pilates is when you do a Pilates workout from a seated position. Pilates is a low-impact exercise that uses controlled movements to strengthen core muscles. The benefits of Pilates include improved flexibility, posture, balance, and muscle strength. Chair Pilates, like chair yoga, isn’t just for older adults. Many people can benefit from these accessible movements.
A chair workout can be as short as a couple of minutes. But, to get the most out of the cardio chair exercises, aim for a workout of at least 10 to 15 minutes. The length of your chair workout is really up to you and your goals. Even brief exercises and movement routines can support your balance, strength, and flexibility.
If you’re trying to lose weight, chair exercises may help support that goal. But keep in mind that weight loss isn’t just about physical activity. Combining exercise with a nutritious and balanced diet can help support your overall health.
Chair Pilates is when you do a Pilates workout from a seated position. Pilates is a low-impact exercise that uses controlled movements to strengthen core muscles. The benefits of Pilates include improved flexibility, posture, balance, and muscle strength. Chair Pilates, like chair yoga, isn’t just for older adults. Many people can benefit from these accessible movements.
A chair workout can be as short as a couple of minutes. But, to get the most out of the cardio chair exercises, aim for a workout of at least 10 to 15 minutes. The length of your chair workout is really up to you and your goals. Even brief exercises and movement routines can support your balance, strength, and flexibility.
If you’re trying to lose weight, chair exercises may help support that goal. But keep in mind that weight loss isn’t just about physical activity. Combining exercise with a nutritious and balanced diet can help support your overall health.
The bottom line
Chair exercises can help you stay active and independent as you get older. They've been shown to improve balance, mobility, and quality of life for older adults. But seated and standing options make chair exercises an accessible workout for people of various ages and fitness levels.
Why trust our experts?
References
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