Aging is a natural phenomenon, you have nothing to do with it, Right? Yes, but there is a definite gap between being older and being unhealthy.
Staying active is a necessity and a core component of supporting overall health and quality of life as we age. Sadly, this may be easier said than done as seniors face many challenges of mobility, including everything from age-related chronic health problems to fears of falling. The obligations that appear with getting older can prompt issues with a man’s abilities to move around, or portability.
Mobility issues might be wobbling while strolling, trouble getting in and out of a chair, or constant falls. Joint issues, torment, muscle shortcomings, illness, and neurological (brain and nervous system) challenges, are common problems for seniors, all of which contribute to mobility issues.
However, older adults at any age can start enjoying the many body and brain-boosting benefits of fitness and exercise. Seat-bound activities or low-impact Chair exercises are perfect for individuals with lower body disabilities, those with weight issues or diabetes, and frail seniors wishing to diminish the danger of falling.
Here is the list of best low-impact chair exercises for seniors,
Flexibility Exercise
Mostly, an elderly adult’sday-to-dayy activities are not sufficient enough to stretch each muscle of their body, resulting in stiffer muscles. Flexibility exercises are designed to stretch your muscles and can help your body move jointseffectivelyy through a complete range of motion.
1. Tai Chi
These mind-body exercises are hugely popular among aged people. Mind-body intercessions are supposed to improve body functioning and health. Scientific research proved that the nervous system influences the endocrine system and immune system while performing these mind-body (MB) workouts. Tai Chi, Yoga, and Qigong are viewed as the most popular MB exercises, across the globe.
Tai Chi practice comprises of a progression of smooth movements of your body with deep and leisure diaphragmatic breathings performed while standing. This gentle form of exercise can improve your flexibility, strength, and balance, and could be the ideal activity for seniors who have limited mobility.
2. Yoga
Yoga is not a single exercise, in fact, it is a system of exercises that involves breath control and other simple movements (called Asanas) to help achieve good health, inner peace,e, and harmony. Yoga is adjustable i.e. can be modified as per your condition and health requirements. Chair Yoga is a very famous form of low-impact exercise.
3. Qigong
Qigong exercise, likewise Tai Chi, comprises a progression of breath rehearsals with some basic body movements and meditation to accomplish the best psycho-physical wellness. Simply speaking, Qigong exercise is practiced/used to cultivate the balance and harmony of vital energy in the human body.
Overhead arm raises are a great flexibility exercise that will help loosen your shoulder and arms muscles. The starting Position will be, you holding 1-pound hand weights in both hands on an armless, solid seat. With the feet resting on the floor and the back straight, arms should be bowed with the palms facing ahead and weights to the sides of the shoulders. Raise arms gradually over the head, stopping, and afterward bringing them down to the beginning position. Repeat 8-10 times.
Seated Rows are an effective activity for upper back and chest muscles. Have the senior adult sit on the edge of the seat, which offers an enhanced scope for movement. Hold the arms out to the front with elbows bent and thumbs pointing towards the roof. Step the elbows back, squeezing the shoulder blades together. Come back to begin and rehash 8-10 times.
Cardiovascular Workout
Chair aerobics will raise your pulse and help you consume calories, as will numerous strength training exercises when performed at a quick pace with a high number of reiterations. These exercises are designed to elevate your heart rate and keep it elevated for a definite period. It helps strengthen your heart. In Simple words, you perform defined movements of your arms, legs, and other body parts while getting your heart pumping at a rate higher than normal.
There are many chair aerobics like rapid resistance exercises using a lightweight resistance band under your chair or simple air-punching with or without any weight.
Ergometer is also an effective tool for cardiovascular as well as strengthening exercises. It is a stationary bike that you will pedal with your arms at an increasing load.
1. Strength Training
Most basic strength training equipment like dumbbells, resistantbandsc., ones used in gyms for developing strength, have nothing to do with mobility.
2. Bicep Curls
Bicep Curls are popular chair-strengthening exercises. Simply tuck your elbows to your side and lift a weight (ideally a 5-pound weight). With each lift, hold the weight for five seconds and afterward gradually bring it down. Rehash three sets for 8 to 10 reps.
3. Triceps Press
Begin seated in a relaxed state on a chair with comfortable and durable arm rests. Extend your elbows and lift the bottom off with all your weight on your elbows.
4. Resistance Bands
Like Bicep Curls Resistance band is also a commonly used chair strengthening exercise specially used for arm strengthening. Resistance bands are typically anchored to some stable objects. Then, the exerciser stretches the band towards him and slowly lets the tension out in a motion like a bicep curl.
Conclusion
Scientific research and studies show that low-impact chair exercise can be safe and effective for women and men with age-related problems, physical disabilities, and chronic health conditions, regardless of abilities. We advise you to consult your physician before finalizing any work out regime.
Begin with a simple exercise of flexibility and strengthening. Start with 2 or 3 exercises every week. Bit by bit advance your program to 30 minutes of moderate exercise every day.
Mobility is just an excuse and some effective exercise programs are possible with limited mobility requirements. Regular exercise can improve your self-esteem, release stress, and reduce depression in the elderly.
