How to Exercise Sitting Down
An important part of the health and general well being of senior citizens is an exercise program that does not involve strenuous impact on the joints. The elderly can still participate in robust, yet low impact, exercise routines, even while sitting in a chair. By doing chair exercises, seniors can increase their metabolism and stay in shape without worrying about sore joints or bones. The following steps to getting ready for chair exercises will help your senior family member increase his or her energy level and alertness.
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Instructions
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Choose Proper Clothing
While it is not necessary to rush out and buy fancy exercising clothes, it is important to be comfortable. Wear loose fitting clothes and comfortable shoes. If there is going to be some standing during the exercise routine, make sure the shoes have a good arch support and a nice cushiony sole. -
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Choose the Right Chair
The exercises are going to be done primarily sitting down, so make sure the chair is one that fits and is comfortable. Many seniors do these exercises sitting in their wheel chairs or motorized scooters. -
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Find an Exercise Class
Another important part of the health and well being of the elderly is socialization, so if at all possible, find an exercise class at a local senior center. It is much more fun for the senior to exercise in a group than all alone. Many assisted living facilities will have chair exercise programs built into their activities calendars. If your senior is at a facility like this, check with the activities director. -
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Start Slowly
As with any exercise program, you want to start slowly and take breaks when you feel tired. Do not overdo it, especially at first. You will build strength and stamina over the long run. Most doctors recommend that you exercise 30 minutes a day. This does not all have to be done at once, but can be in three 10-minute or even two 15-minute sessions. -
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Stretching is Important
Many chair exercises will involve simple stretching of your fingers, toes, arms, legs, neck, and torso. These are easy to do, simply lift your arm, wiggle your fingers, move your head from side to side and front to back, push your legs out, rotate your ankles, and twist your torso. If you cannot manage all these movements, don't worry, just do what you can to stretch and limber up before you start to exercise. -
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Some Easy but Effective Movements
Exercising arms and legs will keep the muscles toned and strong. There are several ways to do this while sitting down. You can put your arms out to the side and make circles with them, pretend to box or punch without snapping your elbow, raise your legs one at a time and kick them once or twice. Another fun one to do is place your feet flat on the floor or the footrest on the wheel chair and raise your heels in time to a jazzy piece of music. -
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Seated Jumping Jacks
If you are able, this one will get your heart rate going and move your legs and arms. Sit up tall, place your feet flat on the floor or on the footrest of the wheelchair or scooter. Stretch your arms out to the side, then clap them over your head. Pick your feet up, spread them as far as you can, then put them together again on the floor or footrest. See if you can do both arms and legs at the same time. If not, that is fine, do arms first, then legs. -
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Cool Down
As with any exercise program, you want to cool down after the workout. This is where you do the stretching motions again, slowly and smoothly. Close your eyes and rotate your head, roll your shoulders, wiggle your fingers and toes. Shake it out and you are done! -
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Mindercise
Finish off the exercise program with a mindercize program - ask trivia questions, or go over current events. Keeping the mind active is just as important as keeping the body in shape.
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Tips & Warnings
If you are going to use a regular chair, make sure it is cushioned and has arms for resting.
The important thing is to create movements for as many body parts as you can without straining yourself.
If there is not an exercise class available, there are videos featuring chair exercises for seniors. Check with Amazon.com or your local video store.
Do not use a straight-backed kitchen chair with no arms.
Resources
- Photo Credit : Oxycise (www.oxycise.com)
