Senior Citizen Chair Exercises For Seniors Pdf

For the workout you ll need two tennis balls a sturdy chair with arms a towel and two equally weighted objects like hand or wrist weights soup cans or water bottles.

Senior citizen chair exercises for seniors pdf.

Sit toward front of chair knees bent feet flat on floor. Chair stand strengthens muscles in abdomen and thighs. Exercise is vital for people of all ages for maintaining health preventing injuries and lowering risks of heart diseases. Once you get a chair you are good to go.

Lean back on pillows in half reclining position. Practice these basic movements and choose one or two exercises from each category for a well rounded seated workout. Place pillows on the back of chair. The starting position for all exercises 8 it is important that you maintain good posture during the exercises.

If you want to improve your balance and want a structured plan to do it download the balance exercise guide 21 days to better balance to see what i teach my patients in the clinic. For the first time go to module a pages 7 to 13 and do the warm up and exercises on several different occasions until you are comfortable. Though some of the following exercises may require a resistance band or dumbbells to perform accurately with results. Here are some of the best chair exercises for seniors.

Chair based exercises will develop your cardio fitness muscular strength and flexibility. Modified leg lifts chair exercise for abs. Keep your back and shoulders straight throughout. The modified leg lifts are a chair based exercise that helps to improve your core strength get rid of belly fat and abs.

If you are an exercise leader review pages 5 and 6 to see a brief description of all the exercises. Having exercise routines readily available will help give you a jump start towards better health. You may need to use 1 or 2 pound weights when starting out. Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair.

Chair exercises for seniors are easy safe and able to be performed anywhere. When you are ready to start these chair exercises. 18 chair exercises for seniors. Download the free hasfit app.

Balance exercises for seniors pdf handout. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. Your goal is to do this exercise without using your hands as you become stronger. We ve gathered 29 different exercises designed to be safe and challenging for seniors and the elderly.

This is one of the simplest chair exercises for seniors that can be done virtually any way. A seated workout encompasses far more than movements. This guide includes daily routines and balance exercises for seniors with pictures for easy reference.