Chair exercises are good for those with low mobility, balance problems and recovering from any type of surgery, injuries or for pain management. All exercise, including chair exercises, (also known as chair aerobics), improves circulation, muscle strength, vitality and can be beneficial for pain relief as well.

What You Need

All you need is a chair. It is advisable to wear loose fitting clothing and comfortable shoes with good arch support, if you do plan on doing some standing, and a cushioned insole or heel for shock absorption.

These exercises can be fun for several people to do together for encouragement.

Always begin slow and start with stretching. If anyone finds it too difficult to keep up, they should stop and take a break. Stamina will be built over time.

Exercising with a chair can involve all parts of the body to the best of the senior’s ability. For timing, music can be helpful and a lot of fun.

Neck and Arms

Neck circles can stretch and limber the neck. Arm circles loosen up the shoulders and can help with balance and improving blood circulation and heart rate. Punching exercises to the front of the body, without fully extending the arm, are also very effective. If the seniors are able, lift arms together over the head, outstretched and touch, like in jumping jacks. This will lift the rib cage and help for deeper breathing, as well as stretch and tone the arms.

Legs and Feet

These are great exercises for wheelchair seniors.

Get the legs doing kicks out front, together or alternately. Or do leg lifts to the side, one at a time.

Leg crosses require a little more leg strength. The senior needs to sit closer to the edge of the chair and lift her legs in front. Cross the legs alternately, one on top, then the other. These exercises are good for circulation, toning, and strengthening the muscles, especially for those seniors that do a great deal of sitting.

To strengthen the foot muscles and improve circulation in the feet, do ankle circles and toe pointing stretches.

Whole Body

Doing toe touches, even in a seated position, is good exercise for the abdomen and arm stretches too. Even if the toes can’t be fully reached, the point is to stretch and this leads the upper body into a further range of motion.

More Exercises

In addition to these exercises there are armchair exercise videos you may find work very well for you. Yoga exercise for seniors can be simple enough without overdoing it and a chair can be used for stability. Breathing exercises for seniors are important for further blood circulation and can help with mental clarity, focus and a brighter mood.

Exercise videos can be used in place of an instructor or activity coordinator and can still be done in a group, or individually. Some seniors may appreciate the daily benefits of their exercise and others may simply not be able to maintain such a regular exercise regime.

Videos of Chair Exercises for Seniors

Hip Abduction Chair Exercise

Shoulder Strengthening Lateral Exercise

Knee Extension Exercise