At any age, physical activity is important for maintaining physical and mental health and living a vibrant life. But, as a senior, it can be tricky to know what exercises will provide the most benefits without straining your body. Learning a few low-impact senior chair exercises and standing exercises will empower you to safely build strength and mobility.
Get to know our favorite senior-friendly movements that will keep you feeling your best.
Benefits of Exercise for Seniors
Consistently practicing senior workout routines has so many excellent benefits, including these:
- Improve balance to reduce the risk of falling
- Support heart health
- Promote circulation
- Support your mental well-being
- Feel more energetic
- Boost brain health, and help prevent cognitive decline
- Maintain (or even improve) bone density
- Strengthen muscles to increase mobility and reduce joint pain
From arm curls to heel raises, discover movements that work for your body, and feel the benefits for yourself!
The 5 Best Chair Exercises for Seniors
These low-impact seated exercises for seniors can be combined for a full-body workout. Start by doing 5 repetitions of each exercise that you’re comfortable with. If you’re up for it, add a few extra repetitions each week, and try the modification options. Before you know it, you’ll be a pro!
1. Seated Leg Lifts
Target your thigh muscles, hip flexors, and core with this chair exercise. Start by sitting up straight in a sturdy chair with your feet flat on the floor. Slowly lift one leg straight out in front of you while keeping the other foot on the floor. Hold this position for a few seconds; then lower your leg back down.
Modification options:
- Easier: Keep your extended leg partially bent.
- Harder: Use ankle weights.
2. Seated Arm Curls
To do this bicep exercise, you can use your natural body weight or hold two light barbells, wrist weights, water bottles, or even cans of food. Sit upright with an optional weight in each hand. Keep your elbows close to your sides, not in front of you. Keep your palms facing upward. Slowly move your hands toward your shoulders as your arms curl up. Lower back down in a controlled motion.
Modification options:
- Easier: Try curling one arm at a time or ditching the weights.
- Harder: Turn your palms to face each other in a hammer curl position. Alternate hand positions.
3. Seated Back Stretch
This chair exercise for seniors is great for stretching and strengthening your back muscles. Sit with your feet shoulder-length apart, and place both hands under your right knee. Slide your hands slowly from your knee to ankle and hold for a couple of seconds. Then return to the upright position and switch sides. Repeat the steps for your left knee to your left ankle.
Modification options:
- Easier: When returning to the upright position, place one hand on top of your opposite knee.
- Harder: Extend your outside arm up while you’re sliding your other hand down. This will provide a deeper stretch in your side body.
4. Seated Shoulder Blade Squeeze
This exercise targets your back and chest. It’s also great for your posture! Sit with both feet on the floor and your legs about hip-width apart. Bend your arms so your forearms are parallel to the floor. Gently pull your elbows back as you squeeze your shoulder blades together. Hold for a moment and release.
5. Chair Sit-to-Stands
This assisted version of a squat strengthens your legs, glutes, and core. It’s only a half-seated workout for seniors, so only try it if you are comfortable with the movement. Sit in a sturdy chair with your feet flat on the floor. Lean slightly forward, and push with your legs to stand up. Slowly lower yourself back down.
Modification options:
- Easier: Lightly hold a secure handrail with both hands.
- Harder: Limit the amount of time you are seated between each repetition.
5 Beneficial Standing Exercises for Seniors
Standing strength exercises for seniors are ideal for improving balance and stability. Try these for a simple and beneficial full-body workout:
1. Heel Raises
Strengthen your calves and ankles by standing up straight with your feet flat on the floor and slowly rising onto your toes, lifting your heels off the ground. Lower back down with control. If needed, you can hold onto a stable chair, railing, or wall for balance.
2. Heel-to-Toe Walk
This is a great balance exercise for seniors, and it can also increase your coordination. Stand up straight. Then place one foot directly in front of the other, heel to toe. Keep repeating this motion as you walk in a straight line. If needed, hold onto a wall for support. Go slow and focus on your form and stability.
3. Leg Raises
Strengthen your glutes and hips with leg raises! Stand with one side of your body facing a sturdy counter-height surface and place your hand on it for balance. Lift the opposite leg out to the side, keeping it straight. Lift your leg as high as you feel comfortable; even a few inches will be effective. Squeeze your hip and glute muscles as you pause at the top of the movement. Slowly lower your leg back to the starting position. After a few repetitions on one side, turn around to repeat the workout on the other side.
4. Knee Taps
Work on your thigh muscles and lower abs by standing up straight and placing both hands together out in front of you. Your hands will stay there the whole time! Raise one bent leg, touch your knee to your hands, and return to the starting position. Then move on to the other leg. While it might seem simple, this is an effective core workout for seniors that targets several muscle groups and improves balance.
5. Wall Push-ups
Strengthen your chest, shoulders, and triceps with this modified push-up. Start by standing an arm’s length from a wall. Lean forward and place both palms on the wall at shoulder height. Keep your feet planted as you bend your arms and lean toward the wall. Lean as far as you can without touching your head to the wall. Next, push your body back to your starting point.
Learn more about fitness classes for seniors!
Make Exercise Easy and Fun with Cordia’s Fitness Programming
Joining fitness programs at Cordia is a wonderful way to be active with friends, get to know the community, and enjoy moving your body! Chair yoga sessions are designed to stretch your body while nurturing your mind. Two levels of dance movement classes prioritize strength and cardio. And tai chi classes can help you focus on your mind-body connection. These class options are just a sample of what our fitness programming has to offer.
At Cordia, we want you to live a meaningful lifestyle and feel empowered through your health. Choose the classes that are best for you! Learn more when you call (630) 887-7000 or schedule a visit.