Older people are encouraged to remain active. In addition to that, maintaining a workout routine as the years advance — scheduling fixed and regular timings just to exercise — is crucial. Many in their 70s and above face difficulties moving about, caused by pain, balance issues (proprioception) and other ailments or frailties associated with aging. Being active is key to countering this, though. However, maintaining a simple outdoor walking routine becomes daunting for those with health conditions that require constant accompaniment by a caretaker or family member. Chair exercises provide a safer alternative for elderly people. People can perform many exercises while sitting, which target various muscle groups and keep them supple, active and mobile.
Chair exercises for elderly people
Exercise is crucial for healthy aging. But not all can physically exert themselves performing conventional workouts. Chair exercises provide an alternative for elderly people, who can find it difficult to even stand for several minutes, leave alone exercising.
“People can complete this type of physical activity while seated in a wheelchair, desk chair or any other type of chair,” says Pooja Pandey Tripathi, founder of Arogya Physiotherapy, Bengaluru. “It alleviates pressure on the lower body for those in pain. Certain standing exercises also use a chair as a supportive device.”
Chair-based exercises can be performed by youngsters as well. They provide a great way to incorporate some exercise into the lives of those with desk jobs who find it hard to make time to take a stroll during breaks or maintain an exercise routine.
Chair-based exercises
While doing chair exercises, chairs without armrests are preferred for the sake of comfort and practicality. They allow one to exercise without hindrance.
“One can do numerous exercises while seated in a chair. In fact, even a full body workout is possible,” shares Tripathi, while listing the different exercises.
1. Leg exercises
Some simple leg exercises that can be done while sitting in a chair include ankle pumps (dorsiflexion that presses the heel in while the toes point upwards and plantar flexion that has the heels up and the toes pointing downwards) and ankle rotations.
Knee bending and straightening, the half-butterfly position, which involves bringing the ankle of one leg onto the knee of the other leg to stretch the adductors (a muscle group that extends from the pelvis to the knee), are also useful.
2. Shoulder exercises:
Rotation, flexion, extension, abduction, adduction and all the exercises done while standing can be performed in a seated position as well.
3. Hand exercises:
Variations in hand exercises include wrist rotations, bicep and tricep curls and arm circles.
4. Seated marches:
In these exercises, one does the marching movement while seated in a chair. It engages the core along with the muscles of the arms and legs.
5. Sit-to-stand exercise:
This enables you to work on the balance component and reduces the chances of falling during a quick movement.
6. Other stretches:
Stretches for the neck and chest can help relax the muscles in the area. One can also try forward bending to ease the back muscles.
How chair exercises benefit older people
“I have been suffering from frozen shoulder for more than a year now,” says 72-year-old Suresh Sharma, a theatre artist from Bengaluru, who has been doing chair exercises on alternate days for the past three to four months. Sharma sometimes adds extra resistance by using dumbbells and therapy bands.
“I tried ayurvedic medicines, several oil massages and different home remedies, but they did not help resolve the pain,” adds Sharma. “But now, after doing chair exercises, I have got rid of the pain, and I am so happy about it. I have also become more flexible and totally pain-free.”
Working on different muscles and easing or releasing muscle tension is one of the many benefits of chair exercises. Tripathi explains, “Many elderly people with chronic pain have restricted movements, limited range of motion, mobility issues or balance concerns that can make engaging in physical activity difficult. For them, chair exercises are an excellent option.”
Are seated workouts as effective as standing ones?
By exercising in a standing position, the leg muscles are worked upon as they bear the body weight. This is not the case with exercising while sitting, making it comparatively less effective. “But in the case of senior citizens with different ailments like osteoarthritis or osteoporosis, where standing and exercising becomes a pain and yet physical activity is necessary, chair exercises are useful,” adds Tripathi.
While doing chair exercises, people can add extra resistance in the form of dumbbells, ankle weights and resistance bands to make the muscles stronger.
Takeaways
- Chair exercises can be done for a full-body workout. One can do these while seated in a wheelchair, desk chair or any chair, preferably without an armrest.
- Chair exercises are suitable for elderly people. When they sit and work out, there is a load on the bones and muscles but no undue strain.
- Numerous exercises can be performed in a seated position. This includes ankle twists, knee bends, bicep curls, triceps curls and exercises for working out the shoulder, wrist, hip, back and chest.
