Sometimes known as chair aerobics, chair exercises allow seniors to get in shape or keep fit. These exercises can improve circulation, mental alertness, sense of balance, energy level, metabolism, joint flexibility and muscle strength. Avoid overdoing it, since achieving a steady rate of progress is essential for any effective workout routine, according to the National Institutes of Health.
Arm Raises
Start by sitting upright in a firm chair. Keep your feet flat on the floor, shoulder-width apart. Place a 1 or 2 lb. weight in each hand. Inhale slowly as you bend your elbows and lift your arms until the weights reach your shoulders. Your palms will be facing forward. Slowly exhale as you raise both of your arms over your head. Your elbows will be slightly bent. Hold this position for five seconds. Inhale and lower your arms to your original position. Repeat this exercise 10 times.
Jumping Jack
Start by sitting upright in your chair, according to Diabetesincontrol.com. Place your feet firmly on the ground. Lift both of your arms and legs straight in front of you. Now, cross your legs at your ankles and your arms at the wrists. Place your feet back on the floor while still keeping them crossed. Raise both your arms and legs again. Separate (uncross) both your arms and legs. Lower your legs back to the ground while returning your arms to your sides. Repeat this exercise 10 times. You can also work only your upper body or lower body by doing this exercise with either your arms or legs.
Charleston Basic Step
Start by sitting upright in your chair. Touch the ball of your right foot forward and then return it to your original position. Touch the ball of your left foot back. Return it to the original position. While you are moving your feet, lift your arms up to shoulder level. Swing your arms to the side of your foot that is moving forward.
Toe Taps
Doing toe taps will help strengthen your shin muscles, which can help prevent tripping, according to Sitandbefit.org. Start by lifting the toes on both of your feet. Your heels will be firmly on the ground. Feel the stretch in your toes. Hold this stretch for a second or two. Slowly release the stretch and return your toes to the floor. Repeat this exercise four times.
Isometrics
Strengthen your thigh muscles, which support and stabilize your knee, by straightening your legs in front of you. Squeeze your thigh muscles. This will feel like you are tightening your knee cap. The maneuver will be similar to pushing a gas pedal. Hold this squeezing position for two seconds. Release the tension. Repeat this exercise four times with each leg. You can feel this exercise working by placing your hand on your thigh and feeling your muscles contract.
Strengthen your butt muscles by flexing each cheek. Hold this squeeze for five seconds. Release the tension. Repeat this exercise five times.
About this Author
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.
