Regardless of age, being active is crucial for anyone who wants to live a healthy and well-being life. We understand that, as the years go by, putting some activities into practice can become a lot of work. The good news is that there is a solution to do them without limitations.
Chair exercises are recommended mainly for the elderly. They provide moments of relaxation, which provide mental health, cardiovascular improvement and energy to live life.
So, if you want to improve your mobility, this content is ideal. In it, we share ideas for repetitions to strengthen your bones, increase flexibility and work on other aspects. Check them out!
Advantages of physical activities for the elderly
If you need reasons to start exercising at home , the benefits we’ve shared will convince you. This is because, by including an exercise routine, you can improve your daily life in different ways.
Understand each of them:
- By allowing a moment of relaxation, seated exercises for the elderly come into play to provide mental health. Consequently, it is possible to naturally treat anxiety and even depression ;
- Reaching old age can result in some limitations, such as difficulty climbing stairs. Physical activity can delay this and other barriers, ensuring autonomy;
- When done in a group, exercise allows for socialization, an essential detail for those who want to have a happy routine. After all, no matter the age, it is always good to have someone to call a friend;
- To top it off, being in motion is synonymous with health. Therefore, it is possible to guarantee improved cardiovascular health, strengthened bones, reduced blood pressure and other benefits.
Warm-up exercises
In the list of main exercises for the elderly , warming up should be done before any activity, whether on a chair, bench, sofa or other surface. From this, fractures are avoided and the body understands the efforts that are to come.
Here are two examples of warming up:
1. Chair walking
In this alternative, you just need a chair or other piece of furniture to sit on. With the object on the floor, sit down and move your feet as if you were walking. Do four repetitions of 3 minutes .
2. Pedal on the horizontal bike
Investing in exercise equipment to exercise at home is a great alternative for those who need to incorporate movement into their routine in a convenient way. The Dream Mag 5000H recumbent bike , for example, is a product that perfectly meets the needs of seniors who want to exercise while sitting down, comfortably.
In addition, it is an excellent option for those who are recovering from an orthopedic injury.
2. Trunk rotation
To begin trunk rotation, find a space that offers support, such as a hallway with a handrail. Once you find the space, hold onto your balance point and slowly rotate your trunk. If you feel dizzy or otherwise uncomfortable, take a break.
Regarding duration, perform the movement for two minutes .
Stretches for flexibility
If you still don’t know the importance of stretching before training , we’ll tell you. In addition to helping with blood circulation, this activity is crucial for relieving pain and discomfort. Another advantage is improving flexibility.
Learn two stretching exercises to do on the chair:
1. Side stretch
Sitting on the floor or another flat surface, lean your body to the right or left side. One of your arms should hang slightly in the same direction, while the other hand is on your waist. On each side, remain in the position for about 40 seconds .
2. Shoulder stretch
Sit comfortably in a chair, with your feet firmly on the floor, and place one arm across your chest. Your free arm should pull on the arm that is stretched out. It is normal to feel some tension in the area while stretching, so don’t worry.
As far as duration goes, pull your arm lightly for 25 seconds .
Strengthening exercises
Responsible for helping with weight loss, the repetitions done to strengthen muscles also ensure tension relief. Consequently, you enjoy a routine with more energy and well-being to do what you like, such as cooking, watching TV and going to the park.
Check out the suggestions we have selected for you:
1. Gemini
In addition to the chair, this option requires a medium-height structure , such as a small step. Place the object in front of the chair, sit down and rest only the tips of your feet on the surface. Once done, move up and down.
The movement should be done 12 times. We recommend performing at least three sets.
2. Direct thread
Although done with dumbbells, the seated barbell curl exercise for seniors can be recreated with two plastic bottles filled with rice or another weight. With the item in hand, keep your posture straight, bend your arms forward and bring the weights towards your shoulders.
Do the movements 30 times. After every 10 repetitions, take short breaks to avoid straining your arms.
Movements for balance and stability
When it comes to avoiding falls, stability is one of the areas to develop. To do this, our tip is to include balance exercises in your training routine. In fact, balance is one of the benefits of joint mobility , another topic discussed on the Dream Fitness blog.
Among the options for activities to improve appearance are:
1. Raise your arms
Find a space with support. Once you have done this, the next step is to raise one of your arms up and hold it straight for 15 seconds. During the exercise, your free hand can be supported by a wall or other support point. If you find it difficult, do it sitting down.
2. Straight walk
First of all, we want to point out that there is no set speed here. The goal is to walk in a straight line for 30 seconds. Go back and forth 3 times.
Breathing and relaxation exercises
To complete the list, we have movements to relax the body, perfect for ending your workouts. Among the advantages of putting them into practice are: reducing stress, enhancing relaxation, relieving anxiety and improving circulation.
Discover two alternatives to do at home:
1. Inflate balloons
Easy and practical, all you need are balloons. The activity can be done in the leisure area, bedroom or wherever you want — feel free to choose a comfortable space. Once you’ve decided on the environment, see how much you can fill the balloon without breathing.
The aim is not to hold your breath, but to improve your respiratory capacity.
2. Yoga
Perfect for balancing the entire body, yoga can be done to the sound of music that you like . Prioritize only calm melodies, as the goal is to have a moment of relaxation. After choosing, maintain an upright posture and breathe calmly.
The best part is that there are free lessons available on YouTube . Search for an option and follow the steps of the instructor in the video.
Precautions and guidelines
Whether you do an exercise sitting or standing, it is essential to see a doctor before starting. With the help of a specialist, you will understand your health and which areas need to be worked on. This way, you can invest in assertive training.
Another important point is to respect your limits during your workouts . Remember to start slowly and consider any difficulties you may encounter. To top it off, prioritize a healthy diet with foods that boost your immunity and overall health.
If you need help with the process, count on us. Dream Fitness is here to help you have a better quality of life and, consequently, well-being. We hope you enjoyed today’s content. See you next time!
