How to Do Seniors' Chair Exercises

Just pull up a chair and-exercise! Chair exercises are a gentle way for seniors to build muscle strength and stay flexible. These simple slow-moving exercises can also improve balance, increase metabolism, relieve pain and improve mental alertness. You can do as many or as few each day as your schedule allows. They're easy to learn, don't require any special equipment and can be done alone or in a seniors' group.

Things You'll Need

• Sturdy chair on non-slip carpet
• Loose-fitting clothes

Instructions

Exercise Your Hands, Arms and Shoulders

1. Begin your seniors' chair exercise routine by extending both arms in front of you, even with your shoulders, and wiggling your fingers. Do this for 20 seconds and return arms to your sides.

2. Close fists as if in a boxing position, and "box" the air, swinging arms in front of you. Do this for 20 seconds and return arms to your sides.

3. Lift your left hand over your head slowly and hold it there for 10 seconds. Return it to your side. Repeat the same movement with your right hand.

4. Do arm circles by extending arms straight out to your sides. Slowly rotate your arms forward 5 times, then rotate them backwards 5 times. Return arms to your sides.

5. Relax your shoulders, raise your arms and place your fingers on top of your shoulders. Gently rotate your arms forward 5 times, and then backward 5 times. Return arms to your sides.

Exercise Your Legs and Feet

1. Extend your legs straight out in front and wiggle your toes. Do this for 10 seconds and return to your normal position.

2. Sit up straight with legs in front and feet flat on the floor. Lift the heels of both feet and gently bounce them up and down 15 times.

3. Sit up straight and lift and extend your legs in front. Slowly cross one leg over the other while holding them in the air, and hold this position for 5 seconds. Reverse position and cross the other leg over. Hold for 5 seconds and return feet to the floor. Repeat the entire exercise 5 times.

4. Sit up straight and place feet flat on the floor at a slight angle. Slowly lift your toes up without lifting your heels from the floor. Repeat 10 times.

5. Sit up straight with legs in front and feet flat on the floor. Slowly raise and bend one leg and clasp knee in your hands. Hold for 5 seconds and return foot to the floor. Repeat with the other leg. Do this 5 times with each leg.

Exercise Your Lower Body

1. Sit up straight in the chair and extend both legs and both arms directly in front of you. Hold that position for 5 seconds and return to your normal position. Repeat 2 to 3 more times.

2. Stand straight and hold on to the back of your chair for balance. Slowly squat down, hold that position for 5 seconds, and return to your standing position. Repeat 3 to 5 times.

3. Sit up straight in your chair with feet resting on the floor at a slight angle. Place both hands on your thighs and slowly move forward and then backward while keeping your back as straight as possible. Repeat this 5 times.

Tips & Warnings

• If you have trouble standing for long periods or have difficulty balancing, then seniors' chair exercises are perfect for you.

• Do these exercises for the suggested time periods until you build up strength and stamina. Then you can increase the duration of each movement.

• Wear comfortable clothes that allow a full range of movement.

• Be sure to use a study chair (without arms) on a non-slip surface.