As you age, it’s vital to engage in regular physical activity to keep yourself healthy. Exercising reduces your risks of developing certain diseases and lifts your mood. You don’t have to leave your house to get some exercise. Doing chair exercises at home is a good way to enhance your fitness. It’s suitable for those who have balancing problems or are recovering from an injury. If you’re unsure whether these are suitable for your health condition, get clearance from your doctor before you begin the activities below.
Chair Aerobics
Begin by sitting upright and keeping both arms at your sides. Set your legs in a marching motion and lift your thighs up as high as you can. Pump your arms at the same time if it’s possible. Do this for 30 seconds or do a set of 20 marches. If you’re up for a challenge, add ankle weights around your ankles.
Squats
Stand in front of your chair and use the top for support when you do this exercise. Move into a squatting position and try to keep your back straight at the same time. Go as low as you can, then stand up and repeat 10 times.
Knee Extensions
Make sure you sit upright in your chair and keep your arms at your sides. Next, extend your right knee and try to straighten it. Hold this position for 3 seconds. Do the same thing for your left leg. Perform this exercise for 15 repetitions for each leg. You can also lift both legs up at the same time.
Dumbbell Curls
While sitting down, hold a dumbbell in each hand. As you bend your elbows, lift the dumbbells up to your shoulders. Repeat this exercise 12 times. You can also perform this in a standing position while using a chair to maintain your balance.
Ankle Pumps
In an upright sitting position, extend and straighten your legs and move your ankles downwards as if you’re stepping on the gas pedal. Hold this position for 3 seconds. While keeping your knees straight, move your ankles in the other direction and hold it for another 3 seconds. Repeat 10 times. This is a good exercise that improves blood circulation in your legs.
Dumbbell Overhead Press
While seated, carry a dumbbell with each hand. Move them to your shoulder height, then raise them up as high as you can. Repeat this exercise 12 times.
Tips for Mobility Restrictions
If you have mobility issues that hinder you from performing exercises, you can always modify the movements to suit your range of motion. For example, you don’t have to lift your arms up all the way when doing the dumbbell overhead press. Go for a range that’s comfortable and doesn’t cause pain for you. The key is getting some exercise for your body to maintain your physical fitness. Even if you can’t go to the gym or park, doing some indoor exercises are a great way to stay active in your golden years.
