Are you looking for exercises that promote stability? Maintaining a regular workout routine is essential for supporting your bones, muscles, strength, flexibility and more. Even as we age, it’s important to do exercises that suit your fitness level while still being effective. Discover how chair exercises may help you along your fitness journey.
The Benefits of Chair Exercises
By practicing chair exercises, you can help build confidence in your movements. Research published in the National Library of Medicine suggests that chair-based exercises can be a simple, accessible way for older adults, including those with limited mobility, to stay active. Benefits may include:
- Building strength
- Improving balance
- Promoting movement
- Boosting mood
Chair Exercises for You
Seated or chair exercises can be helpful for people who want to stay active but need fitness modifications. Choose a sturdy chair with a back for proper support. Whether you need more stability or find yourself sitting for long periods, the National Aeronautics and Space Administration recommends incorporating these seated exercises into your routine:
Upper and Lower Body Chair Exercises:
Seated Torso Twists:
- Sit at the edge of your seat.
- Keep your spine tall.
- Place your hands behind your head, with your elbows pointing out.
- Twist from left to right for 20 repetitions.
Seated Leg Extensions
- Sit at the edge of your seat.
- Hold the sides of your seat for support.
- Flex your foot up and sit tall throughout the exercise.
- Lift your leg as high as you can.
- Hold for two counts, then lower.
- Perform 10 leg lifts on each leg.
Chair exercises can provide an accessible way to add more movement to your day while supporting strength and physical function. Choose exercises that are appropriate for your fitness level and make modifications as needed to help you stay active safely and comfortably.
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Reference 1:
The National Library of Medicine. “The Effect of Chair-Based Exercises on Physical Function in Older Adults.” The National Library of Medicine. February 16, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC7920319/#sec5-ijerph-18-01902
Reference 2:
NASA Headquarters Fitness Team. National Aeronautics and Space Administration.“DeskFit 20 Essential Desk Exercises You Can Do Without Leaving Your Office or Home Workspace.” https://www.nasa.gov/wp-content/uploads/2020/03/hq_deskfit_booklet_6.10.2020.pdf?emrc=30b8c0
