Best Armchair Exercises for the Elderly

Exercise is so important to maintain health and fitness, especially as we age. Strength training, cardiovascular training, and flexibility exercises are all important to feeling fit, reducing inflammation, and preventing falls and other injuries. But what happens when getting up and going to a gym becomes too challenging? Does exercise become just a fond, distant memory? Luckily, this is not the case—there are many armchair exercises for seniors that can help with strength and cardio training, all of which can be done from your couch (or another sturdy chair). 

Armchair Exercises for the Elderly

Armchair exercises, or other seated exercises, are a great way to keep the body moving, keeping joints active and muscles stretching and working. You can find a large variety on YouTube with a simple search; some of them even include using dumbbells for added strength training. Here are a few you can do right now without any extra equipment besides your chair:

• Fist and wrist circles: While seated with your feet flat on the floor, hold your arms out in front of you with your palms facing down. Clench your fists and then open your hands three to four times slowly. Then, roll your clenched fists in circles ten times in each direction. 

• Ankle ABCs: Sitting in your chair with feet flat on the floor, hold one leg out straight in front of you. Using your big toe as the tip of your pen, write your ABCs, moving only your foot and ankle. Repeat with the other leg. For an extra challenge, write the entire alphabet in upper case and then a second time in lower case. 

• Seated marches: This exercise can get your heart rate going! Start with both feet flat on the floor and hands on your thighs or at your sides. Lift your right knee as high as you can, keeping your leg bent, and then put your foot back down on the floor. Repeat 10 to 12 times, then do it again with the other leg. For an added challenge, alternate legs or increase your speed. 

• Sit-to-stands: If your balance and mobility allow, standing up and sitting back down 10 to 15 times can be a beneficial exercise. Move slowly and use a table for support if needed. 

• Seated bicep curls: Beneficial for arm strength, this exercise can be done with light dumbbells or a water bottle, or a can of soup can be used in place of a dumbbell. Sit with your back straight and arms forward, palms up, holding your dumbbell or soup. Bend the elbow and lift the soup towards your shoulder. Pause and lower it back down slowly. Repeat 8 to 12 times with each arm. 

• Arm raises: Another great arm and back exercise, this movement starts with your arms at your sides and thumbs pointed up. Lift both arms at a 45-degree angle to no higher than shoulder height. The goal isn’t to lift your arms to your side or straight in front of you — but about halfway between those two. You can do this movement with your dumbbells (or soup cans) for an added challenge. 

• Leg extensions: You may need to move closer to the edge of your chair for this one. One at a time, lift your leg out straight as close to parallel to the floor as you can get. Pause and then carefully lower your leg back down. Do 10 with each leg. Wearing shoes will make these a bit trickier, as it will add weight. 

Tips to Get the Most Out of Chair Exercises for Seniors

When doing your chair exercises, be sure to wear loose, comfortable clothing and keep a water bottle nearby. Make sure you are using a sturdy chair that won’t slide or shift as you move. Your exercises should offer some challenge, but never exercise through pain or discomfort. Always chat with your primary care provider before starting your exercise routine so you can stay safe. If you want to add more flexibility into your exercise routine, consider yoga for seniors, another great way to keep moving, stay healthy, and even socialize as you age.  

Source: Best Armchair Exercises for the Elderly - Griswold