Chair exercises have a tendency to get a bad rap. When it comes to exercise, seniors are fighting the downsides of aging, like sarcopenia and decreased bone density.
Admittedly, I try to avoid instructing chair exercises for seniors who don’t need them, because my aim is to combat some of the natural aging processes.
However, when done correctly, chair exercises can be an effective workout for seniors!
In fact, particularly in today’s day and age, where COVID-19 took on toll on many people’s workout routines, chair exercises can really boost activity levels.
In this article, we will discover how chair exercises for seniors can help decrease sedentary behaviors and boost activity levels.
Inactivity During the Global Pandemic
Getting the recommended amount of exercise/physical activity is a challenge for many people on a weekly basis. The introduction of lockdowns in March of 2020 in many countries around the world, made this an even greater challenge.
A study published in the British Medical Journal in 2021 reviewed 66 research articles on physical activity and sedentary behavior from November 2019-October 2020.
Of those 66 articles, 64 reported changes in physical activity level, with the majority indicating decreased physical activity and increased sedentary behaviors (sitting, watching TV, screen time, etc.) during lockdown.1
Social distancing and lockdowns served a great purpose in keeping people safe- especially for populations more at-risk for COVID-19 (including seniors).
However, the downside of these measures include hindering seniors’ abilities to attend their daily/weekly exercise classes, going to the gym, getting together with their pickleball group, etc.
While some people were able to adjust and get outside, others were forced to become homebound, due to safety concerns, weather, or other factors which made adapting their exercise nearly impossible.
How Inactivity Impacts Seniors
According to a research study published in 2021, “Inactive (defined as not meeting physical activity recommendations) older adults are at an increased risk of developing illnesses such as diabetes and cardiovascular disease, as well as experiencing a loss of mobility and functional independence due to declines in muscle mass, physical and neuromuscular function (e.g., muscle strength, power), and increased risk of sarcopenia.”2
Unfortunately for seniors, inactivity takes a dramatic toll on the body. Lack of physical activity can increase the risk for cardiovascular disease and diabetes, even for individuals who weren’t at risk prior to increased sedentary behaviors.3
All of this to say, physical inactivity decreases the ability to remain independent.
Are Chair Exercises for Seniors the Solution to Inactivity?
Maybe? Or rather, it depends.
If you’re someone who has an exercise routine that you maintain consistently (even during the pandemic), good for you! Keep doing what you’re doing to meet current exercise recommendations for older adults.
However, even if you’re a mover and shaker already, there’s no harm in adding more movement into your day.
Also, if you haven’t been able to start/maintain regular physical activity, chair exercises can be a great place to start, and a great way to incorporate consistent movement throughout your day!
Chair exercises, just like other workouts, also can and should be progressed over time. Just because you’re sitting, doesn’t mean the exercise can’t be a challenge.
Are Chair Workouts for Seniors Effective?
A recent study performed a meta-analysis on 19 research articles on chair exercises. Of these articles, 7 showed improvement in hand grip strength, leg strength, and arm strength.2
Additionally, some studies found improvements in leg flexibility and endurance.2
No significant changes were found in things like gait speed, balance, or fall risk.2
So what do those results really mean?
Essentially, chair workouts can be an effective means of increasing strength and physical activity levels. However, when it comes to things like balance and walking, actually doing balance and walking activities are necessary (which makes sense, right?).
This good news for chair exercises! It’s possible to utilize this form of activity to decrease sedentary behavior and build strength.
What Equipment to Have for Chair Workouts
While it may seem obvious that you need a chair for “chair” exercises, I would say just have a stable surface to sit on. This means, nothing on wheels and nothing that rocks for your chair workout.
Also, just because we’re not standing doesn’t mean we can’t get strength work in. So, I recommend investing in resistance bands of various colors or sizes (different colors/sizes indicate different resistances).
My new absolute favorite bands are THESE! While they’re more expensive than the traditional resistance bands, they will last a long time and they come with loops attached, which are very helpful for anyone with grip issues and/or arthritis.
You could also get a set of hand weights (3-5 lbs) if you prefer those to bands.
Weights are not required and you can do most chair workouts with just body weight (even if bands or weights are suggested). Remember, an important part of creating an effective chair workout is progressing it, so add resistance when/if you can.
Lastly, make sure you have a good pair of shoes. Sit to stands are a really great chair exercise and doing this in socks can be a slip hazard if done on hardwood or tile floors.
7 Chair Exercises for Seniors
Check out this video of Dr. Katie doing this Chair Workout Routine!
1. Seated Marches
- Sit up tall, towards front edge of chair, with feet on the floor.
- Lift right leg up, so back of the thigh comes off of the chair, keep knee bent.
- Lower right leg back down.
- Lift left leg up, so back of the thigh comes off of the chair, keep knee bent.
- This is one repetitions, complete 8-10 repetitions.
- Rest for 30 seconds- 2 minutes.
- Complete 3 sets total.
2. Draw a Sword
- Sit up tall, towards front edge of chair, with feet on the floor.
- Hold one end of the resistance band against your left hip with your left hand.
- Hold the other end of the resistance band with your right hand, palm facing the floor.
- Bring your right thumb to your left hip. This is starting position.
- Imagine you are drawing a sword out of its sheath, lifting your right arm up, then pressing your hand away (like you’re trying to press to where the ceiling meets the wall).
- Return to starting position slowly and with control.
- Repeat 6-8 times.
- Repeat on left side.
- Complete 2-3 sets on each arm.
3. Resisted Abduction
- Sit up tall, towards front edge of chair, with feet on the floor.
- Tie a resistance band around both thighs.
- Thinking about the movement starting from the bum, press the thighs out against the resistance band.
- Bring the thighs back to starting position slowly and with control.
- Repeat 10-12 times.
- Rest for 30 seconds- 2 minutes.
- Complete 3 sets total.
4. Flashers
- Sit up tall, towards front edge of chair, with feet on the floor.
- Hold resistance band, with hands shoulder-distance apart, palms face up.
- Bring arms up to shoulder height, keeping palms facing up.
- Pull hands apart, focusing on moving your shoulder blades together in the back.
- Hold for three seconds.
- Relax.
- Repeat for 8-10 reps.
- Rest for 30 seconds- 2 minutes.
- Perform 3 sets total.
5. Butterfly Heel Raises
- Sit up tall, towards front edge of chair, with feet on the floor.
- Turn knees and feet out, bring heels together (if you can’t touch your heel together, put a towel or small ball between them to squeeze).
- Gently squeeze heels together.
- Lift the heels up (focusing on keeping weight on ball of first and second toe, not the pinky toe).
- Lower the heels with control.
- Repeat for 10-12 repetitions.
- Rest for 30 seconds- 2 minutes.
- Complete 3 sets total.
6. Triceps Press
- Sit up tall, towards front edge of chair, with feet on the floor.
- Hold one end of the resistance band with your right hand, at chest height.
- Hold the other end of the band with your left hand.
- Place left arm at your side, with elbow bent.
- Straighten left elbow.
- Bend left elbow, slowly and with control.
- Repeat for 8-10 repetitions.
- Repeat on right side.
- Complete 3 sets on each side.
7. Sit to Stands
- Sit up tall, towards front edge of chair, with feet on the floor, making sure feet are close to the front edge of the chair.
- Place hands on armrests or side of the chair (as you get stronger, decrease use of hands).
- Lean torso forward so you’re looking down at your shoes.
- Push through your legs and arms to stand.
- Reach back with one hand to hold the chair.
- Slowly return to seated position.
- Repeat 5-10 times.
- Rest for 1-3 minutes.
- Complete 3 sets total.
Have the Strength to Live Life to the Fullest!
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Sources:
- https://bmjopensem.bmj.com/content/7/1/e000960
- Klempel, N.; Blackburn, N.E.; McMullan, I.L.; Wilson, J.J.; Smith, L.; Cunningham, C.; O’Sullivan, R.; Caserotti, P.; Tully, M.A. The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis. Int. J. Environ. Res. Public Health 2021, 18, 1902. https://doi.org/10.3390/ijerph18041902
- https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm#:~:text=Not%20getting%20enough%20physical%20activity%20can%20lead%20to%20heart%20disease,cholesterol%2C%20and%20type%202%20diabetes.
- All photos created on Canva.com
