The COVID-19 pandemic has forced everyone to stay in their homes, especially seniors. Being locked in means you are bound to lounge, move around less, and eat more resulting in an unhealthy lifestyle. Now more than ever, seniors need to develop a fitness routine that will keep their bodies functioning well. The best part is, you don’t need a fully equipped home gym to get a full-body workout. All you need is a chair and some time, which you have plenty of these days. The following chair exercises for seniors can give your body the pump it needs to stay fit.
Indoor Activities for Seniors
3 sets of 10 reps
Push-ups are a great way to engage your chest, shoulders, arms, and core. The modified push-ups target the lower chest specifically as well as the other body parts mentioned and are easy to do.
- Standing in front of a chair, start by placing your hands on the side of the chair’s seat. Putting some of your weight on the hands and bending your elbow, start to move your feet back so you are diagonal to the chair until they are fully stretched out.
- Push up, pressing down on the chair with your hands, until your arms are completely extended and hold for a second.
- Push down now by bending your elbows slowly until your chest is almost touching the chair and then slowly push up again.
3 sets of 15 reps
Squats are wonderful to engage all the major muscles of the legs. The chair squat is easy to perform as the chair provides stability during the movement.
- Start off by sitting on the chair seat. Make sure your core is tight, arms and chest are out.
- Using nothing but both your legs, stand up from the seated position, make sure your toes are pointed out. You may want to keep your hands out front to provide some balance.
- Once in a standing position, sit back down slowly and repeat.
3 sets of 15 reps
As you age, your knees tend to weaken as the joints start to wear down due to all those years of exertion. You want to make sure to keep the knee active during a time when you are mostly indoors and not moving around. The knee extension will help you do that.
- Sit on the chair as far back as possible so the back is firmly against the chair’s backrest.
- Stick your chest out and engage the core, keeping it tight.
- With your hands on the side of the chair raise the lower part of your right leg up until it is parallel to the floor. Then lower it until it is back down.
- Now raise your left leg in the same way and alternating between the legs, keep repeating until you get 15 reps with each.
With all that lounging around, you want to make sure you stretch your neck.
- Sit on the chair and have your back against the chair’s backrest. Your feet should be flat on the floor and sit upright.
- In this position, start to rotate your head to the right until you feel a nice stretch in the neck and hold for 20 seconds.
- Slowly go back to the starting position and then move your head to the left until you feel a stretch and hold for 20 seconds.
- Repeat until you’ve done each side 5 times.
3 sets of 10 reps
- Sit on the chair comfortably with your core tightness. The ball should be on your lap.
- Lift the ball off your lap, so it comes up to the lower part of your chest, making sure it is in front of the body and not touching it. Start to rotate it to the right.
- Rotate back to the middle and work your way to the left side of the body. Keep repeating from right to left and back until you’ve done it 10 times.
The whole workout of indoor activities for seniors should take about 30 minutes to complete and you may want to do some light stretches before starting. It will work the major parts of your body and the core will be engaged throughout to keep you fit.