Chair Stand Strengthening Exercise for Seniors

Series Summary

Independence and health are both dependent on health and fitness. Senior exercises are exercises that are safe and easy to perform for people of age. Workouts can be performed standing while using a chair or walker to steady your balance. Senior exercises can also be performed while seated in a chair. Staying fit can help with flexibility, balance, strength, and wellness. Combining yoga moves, stretches, weights and cardio can give you a healthy advantage.

In this series of expert video clips, you will learn more about senior fitness from our expert exercise instructor. Build your arm muscles with bicep curls and tricep extensions. Improve your flexibility and hip movement with hip abductions and extensions. Carefully exercise and improve your fitness while performing the chair stand that our expert demonstrates in these videos. Learn how to do a calf raise and a front raise in these instructional exercise video clips. Try these exercises and challenge yourself with hip flexions and knee flexions to improve your lower-body flexibility.

Video Transcript

"Hi this is Manny Castro, Exercise Physiologist. I’m here to demonstrate a few strengthening exercises specifically geared towards seniors, these exercises can be done in the comfort of your home and with minimal or no equipment at all. The first exercise I would like to talk to you about is called the chair stand and all we will need to use is just a regular household chair, just like this one with a back to it and either a couch pillow or a bed pillow or any pillow that you can find that’s nice and fluffy so that it will support your back. This particular exercise is geared to strengthen your abdominal muscles here and your thigh muscles here. and what we want to do for this first exercise is sit on the front portion of your chair and then with your back straight, you want to lean back and the object here is to keep you abdominals nice and tight, your back straight and your shoulders nice and straight. And then using minimal hands or no hands at all and that would be your main goal, is to not use your hands at all as you strengthen yourself. And then what we want to do is with your back straight and your feet flat on the floor about shoulder width apart, you’re going to come up slowly to a sitting position and then you want to stand up using a count of 3. A nice slow count of 3 and you’ll do the same as you come down. 1 – 2 – 3 and you want to come back to your half reclined position and that’s one repetition. You’ll complete 8 to 12 repetitions of this and rest 2 to 3 minutes and complete another set of 8 to 12 repetitions. "