A Simple Exercise to Help Seniors Build Strength

Updated on March 6, 2017
Allie Brito profile image

I'm a grad student at Michigan State University, studying rehabilitation counseling. My goal is to help care for our aging population.

Source

I am a chair dweller. I get up, get in my car, sit and drive to and from work, and as a copywriter, I sit in a chair for eight hours a day working. When I get home, all I want to do is veg out, meaning sit!

When we spend our day sitting rather than moving, we’re not strengthening our bodies, and as we age, they get weaker. And as we age, if we haven’t moved our bodies a lot in our youth, exercise gets harder and harder to do.

Luckily, I found a simple exercise that I can do right from my chair that is great for most people, no matter what their fitness level. All you need is a sturdy chair (nothing wobbly, and no wheels or rockers!) and a non-slippery floor. If you are working with a slippery surface such as linoleum or hardwood, make sure you have no-slip shoes or slippers on to prevent a fall!

It takes five minutes, and repeating the exercise every day can improve your balance, movement, and overall health. It can make you stronger and less likely to have a fall.

By using a chair to perform simple exercises, you are not only improving your physical health,  you're also decreasing your chances of falling!
By using a chair to perform simple exercises, you are not only improving your physical health, you're also decreasing your chances of falling! | Source

Chair Balance Exercise

1) Start by sitting on the chair with your knees bent and you feet shoulder-width apart and flat on the floor.

2) Put your hands on the edges of the chair at your sides and keep your back and neck straight.

3) Breathe in. As you inhale, lean forward and put your weight on your feet.

4) Breathe out slowly and use the motion to lift yourself out of your chair, using your core (back and stomach) muscles and stand up.

5) Pause to breathe in and out again.

6) Breathe in and lower yourself back into your chair slowly, again, using those core muscles. Sit down as slowly as possible and control your lowering. Don’t just collapse back in your chair!

7) Breathe out.

Repeat this exercise 10-15 times. If that’s too hard for you, start with five, or even one, and work your way up to 10-15. If you do this every day, it will help work some exercise into an otherwise busy schedule and help you keep your balance and strength to prevent falls.

Other Chair Exercises to Try:

Knee Lifts

Start seated in your chair with your back straight. Slowly lift your right knee toward your chest and then back down to return to the starting position. Repeat this same move with your left leg. Continue alternating eight to 10 times on each side, or 12-15 times if you are more advanced. Focused on the quads, this exercise is great to strengthen your legs which are essential for both standing and sitting safely.

Glute Squeeze

Squeeze your buttocks muscles together while sitting on the chair for a good 2-4 seconds and then release. Repeat this move about 10 times. By strengthening your glutes, you'll notice multiple benefits, including an ease in walking.

Shoulder Rolls

Sitting tall in your chair, shrug both your shoulders up toward your ears and then slowly rotate them to the back, down, around to the front, then back to the top. Repeat this move and switch directions, rotating them towards the front and around to the back. Alternate directions of this exercise 10 times or so. This move engages your shoulders and your traps which will help you with lifting heavy objects if you ever need to.

As always, consult your doctor and make sure you are healthy enough to do this every day. Your doctor can even suggest other exercises to do to help keep you balanced in little time.

For more balance exercises to help improve your strength and decrease your chance of falling, visit the National Institute for Health website!

Comments

    0 of 8192 characters used
    Post Comment

    • Lipnancy profile image

      Nancy Yager 

      17 months ago from Hamburg, New York

      These are very helpful for us writers. I plan on bookmarking this page until I learn these exercises.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, caloriebee.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://caloriebee.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)