How to Do Chair Stand Exercises for Seniors

Keeping fit can be difficult if you are a retiree or senior with limited mobility. However, this doesn't mean that there aren't things that you can do right from the comfort of your living room. Chair stands are a great way to get exercise and build your abdominal and thigh muscles.

Difficulty: Easy

Instructions

1. Place a pillow on a chair so that it is between your body and the back of the chair.

2. Sit down on the front edge of the chair. Make sure that your knees are bent and that your feet are placed flat on the floor. You can place your hands on your knees, to the side or cross them on your chest.

3. Slowly lean back while keeping your back straight until you are in a reclined or slouched position much like the position a teenager takes when they watch television.

4. Once you have reclined backwards, slowly return to the original sitting position. Make sure to keep your back straight and not use your hands. This will help to build your abdominal muscles.

5. After getting to the sitting position, slowly stand up. Take 3 to 5 seconds to perform this step and don't use your hands as this will help you build your thigh muscles.

6. Return to a sitting position ensuring that this is also done slowly in order for the muscles to get more of a workout.

7. Repeat the entire process 10 to 15 times. Doing this 3 to 4 times each week can help build and maintain your muscles allowing you to remain fit even with limited mobility.

Tips & Warnings

• Beware of any problem areas within your body that may be painful or sore when performing this exercise. For example, seniors with back problems may find other exercises are less taxing on their back and provide the same benefits that chair stand exercises offer.
• Consult your doctor before beginning any type of exercise regimen if you are a senior to ensure it will not be detrimental to your health.

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[cherry67]

on 6/2/2009 good advice