Chair Exercises For Seniors: Tips For Caregivers

Maintaining strength and balance is important as we age. One easy way to do this is to make physical activity a part of your daily routine. According to a study by the CDC, “adults 65 years and older need to have aerobic activity, strength exercises, and balance exercises”. Incorporating a regular exercise regimen in your care recipients’ everyday activities is important to keep them strong and healthy. 

In this article, we’ll explore chair exercises to work on strength and flexibility that you can perform at home with your care recipient. 

For more resources to help you on your caregiving journey, check if you have free access to Trualta.

Benefits Of A Daily Chair Exercise Program 

Daily exercise brings many health benefits to our mind, body, and overall mood. According to the Cleveland Clinic, “exercise can delay some of the natural occurrences that come along with aging, like deconditioning and heart disease”. Exercise improves many components of our body, including:  

• Blood flow and overall cardiovascular fitness
• Strength and gaining muscle
• Cognition 
• Bone health and decreased risk of osteoporosis
• Sleep quality

For some older adults, standing for a long time is challenging. A seated workout is a safe way to ensure their safety, but can still build strength and balance. Before beginning a new exercise program, always talk to their doctor or physical therapist. 

Examples of Chair Exercises: Strengthening

Upper Body Strength

Here are some examples of arm exercises they can perform while seated in a chair. Complete each exercise on both the left and right arm for ten repetitions. 

• Forward Arm Raises: 
  • Straighten the elbows, raise both arms slowly overhead, and lower them back down. 
• Shoulder Circles:
  • Bring both arms out to the side. Make large circles in a clockwise motion, repeating for ten reps. Repeat in a counterclockwise motion.
• Snow Angels:
  • Bring both arms out to the side, move them overhead like you’re making a snow angel, and bring them back down.
• Bicep Curls:
  • Bend your elbows and slowly straighten them. 

Start by completing these exercises without any weights. If they become easy, you can make them more challenging for your care recipient by giving them free weights or wrist weights. 

Lower Body Strength

Below are some lower body chair exercises to focus on overall leg and ankle strength. Complete on the left and the right for ten repetitions: 

• Ankle Pumps:
  • Place each foot shoulder-width apart, raise the toes up in the air, and relax them.
• Leg Kicks:
  • Kick the left foot out in front of you, and count to three. Slowly let it bend. Repeat with the right foot.
• Marches:
  • With knees bent, lift one knee toward the ceiling and hold for three seconds. Repeat on the other side with the opposite knee.
• Sit to Stands:
  • Start in a seated position, feet flat on the ground. Push off from the chair’s armrests and transition to standing. Reach back for the armrests and slowly sit down.

Examples Of Chair Exercises: Stretching & Flexibility

Stretching exercises can help decrease tension and allow seniors to remain flexible as they move around. Here are some examples of chair stretching and flexibility exercises: 

• Trunk Twist:
  • Cross your arms, keep your hips stable in the chair, and turn your shoulders and trunk as far to the right as you can go. Hold for 5 seconds, repeat to the left. 
• Side Bends:
  • Sit up tall and face forward. Lean your trunk to the side, trying to touch the ground with your hand. Hold for 5 seconds, return to the middle. Complete on the other side. 
• Hamstring Stretch:
  • Straighten the knee, and rest the heel on the ground. Gently bend the hips forward until you feel a gentle pulling in the back of the leg. Hold this position for 30 seconds. Repeat on the other side.
    

Examples Of Chair Exercises: Balance

Balance exercises don’t always have to be done standing up. Older adults can challenge their balance in a sitting position as well. Here are some seated balance exercises good for seniors:

• Seated Forward Reaches:
  • Stay sitting in a chair. Reach both arms forward outside your base of support, hold for 5 seconds, and return to the starting position. Repeat ten times.
• Seated Side Reaches:
  • Sit up tall in a chair. Reach an arm out to the side like you are reaching to grab something. Return to center. Complete on the opposite side. Repeat ten times.
• Seated Toe Taps to Step:
  • Sit in a chair with a small step in front of you. Place your hands in your lap. Lift one foot to tap the step in front of you. Place it down on the ground. Repeat on the other side. 

Help Your Care Recipient Exercise Safely

As a caregiver, an important role of yours is to help facilitate daily exercise for your care recipient while keeping them safe. Here are some helpful tips: 

• Ask their doctor or healthcare team if it is safe for them to begin exercising at home.
• Ensure they’re sitting in a sturdy chair for their exercises.
• Sit across from them and do the exercises alongside them first so they can follow along. 
• Stand near them to guard them during the balance exercises so they don’t fall out of their chairs. 
• Be encouraging and consistent to help them stick to a routine and make it fun. 

Community & Online Resources

Reach out to your community to see if local exercise classes might be a good fit for your loved one. Common places that host exercise classes include: 

• The local YMCA or gym
• Churches
• Local non-profit organizations like the Parkinson’s Foundation or Can Do MS
• On-demand classes are available on sites like YouTube or through caregiver support websites like Trualta. 

You can check if you have free access to Trualta’s learning library to learn more and access exercise videos for your care recipient. 

Conclusion

Establishing a daily exercise routine for your care recipient is a key way to facilitate strength, balance, and healthy aging. Including exercise in daily activities is an important way to boost their independence and overall mood. Chair exercises can be easily adapted to meet the needs of the individual. They are a safe and accessible way to keep your loved one moving and empowered to maintain their independence in their home.

References

1. Cleveland Clinic. (2023, August 14). Chair exercises for seniors: Improve strength, flexibility and balance. Cleveland Clinic.
2. Centers for Disease Control and Prevention. (2022, March 17). How much physical activity do older adults need?
3. Touro Infirmary. (2021, December 9). 6 tips for exercising safely as an older adult. LCMC Health.
4. Yes2Next. (2020, May 15). 20-minute exercise for seniors, beginners, & everyone [Video]. YouTube.