Senior Citizen Chair Exercises For Seniors Pdf

Chair exercises for seniors are easy safe and able to be performed anywhere.

Senior citizen chair exercises for seniors pdf.

Practice these basic movements and choose one or two exercises from each category for a well rounded seated workout. Your goal is to do this exercise without using your hands as you become stronger. 18 chair exercises for seniors. Here are some of the best chair exercises for seniors.

Place pillows on the back of chair. These 21 chair exercises come with steps visuals and videos for each. If you are an exercise leader review pages 5 and 6 to see a brief description of all the exercises. Chair based exercises will develop your cardio fitness muscular strength and flexibility.

Sit toward front of chair knees bent feet flat on floor. Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair. A seated workout encompasses far more than movements. When you are ready to start these chair exercises.

Lean back on pillows in half reclining position. For the workout you ll need two tennis balls a sturdy chair with arms a towel and two equally weighted objects like hand or wrist weights soup cans or water bottles. Chair stand strengthens muscles in abdomen and thighs. You may need to use 1 or 2 pound weights when starting out.

Keep your back and shoulders straight throughout. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. For the first time go to module a pages 7 to 13 and do the warm up and exercises on several different occasions until you are comfortable. As the exercises become easier gradually add more weight.

The starting position for all exercises 8 it is important that you maintain good posture during the exercises. The modified leg lifts are a chair based exercise that helps to improve your core strength get rid of belly fat and abs. This guide includes daily routines and balance exercises for seniors with pictures for easy reference. If you want to improve your balance and want a structured plan to do it download the balance exercise guide 21 days to better balance to see what i teach my patients in the clinic.

Exercise is vital for people of all ages for maintaining health preventing injuries and lowering risks of heart diseases. The only thing a senior needs is a chair. Balance exercises for seniors pdf handout. Though some of the following exercises may require a resistance band or dumbbells to perform accurately with results.

Download the free hasfit app. This is one of the simplest chair exercises for seniors that can be done virtually any way. Modified leg lifts chair exercise for abs.