Printable Chair Exercises For Seniors With Pictures Pdf
Physical activity is essential for senior citizens' well-being, and chair exercises are an excellent way for them to maintain their fitness levels. Aside from improving circulation and flexibility, chair exercises can also help seniors with their balance, posture and overall body strength. The best part is that these exercises can be performed at home, in a community center, or even while watching TV. This article will provide you with a comprehensive guide to printable chair exercises for seniors with pictures in pdf format.
The Benefits of Chair Exercises for Seniors
Before we dive into the printable exercises, let's briefly discuss why chair exercises are an excellent choice for senior citizens. Here are some of the benefits:
- Improves circulation and flexibility
- Increases range of motion
- Helps with balance and posture
- Strengthens core and upper body muscles
- Reduces joint pain and stiffness
- Increases energy levels and reduces fatigue
Overall, chair exercises are a safe and effective way for seniors to stay active and improve their overall health.
Chair Exercises for Upper Body
Here are some printable chair exercises for seniors to strengthen their upper body:
Arm Circles
Sit upright in your chair with your feet flat on the floor. Raise your arms straight out to the sides and slowly make small circles forward. After 10-15 circles, do the same in reverse. Repeat for 2 to 3 sets of 10-15 repetitions.
Shoulder Shrugs
Sit upright in your chair with your feet flat on the floor. Slowly draw your shoulders up towards your ears, hold for 2-3 seconds, and then release. Repeat for 2 to 3 sets of 10-15 repetitions.
Bicep Curls
Sit upright in your chair with your feet flat on the floor. Hold a weight or a water bottle in each hand and slowly lift your hands towards your shoulders, bending at the elbow. Lower your hands slowly and repeat for 2 to 3 sets of 10-15 repetitions.
Chair Exercises for Lower Body
Here are some printable chair exercises for seniors to strengthen their lower body:
Knee Lifts
Sit upright in your chair with your feet flat on the floor. Slowly lift your right knee towards your chest and hold for 2-3 seconds. Lower your leg and repeat on the other side. Repeat for 2 to 3 sets of 10-15 repetitions.
Leg Extensions
Sit upright in your chair with your feet flat on the floor. Slowly extend your right leg out in front of you and hold for 2-3 seconds. Lower your leg and repeat on the other side. Repeat for 2 to 3 sets of 10-15 repetitions.
Ankle Rotations
Sit upright in your chair with your feet flat on the floor. Slowly rotate your right ankle in a circular motion, clockwise and counterclockwise. Repeat on the other side. Repeat for 2 to 3 sets of 10-15 repetitions.
Chair Exercises for Whole Body
Here are some printable chair exercises for seniors to work their whole body:
Seated Marching
Sit upright in your chair with your feet flat on the floor. Lift your right foot, then your left, as though you are marching. Repeat for 2 to 3 sets of 10-15 repetitions.
Seated Jacks
Sit upright in your chair with your feet flat on the floor. Bring both arms up towards your ears, while pushing both legs out to the side. Bring your arms and legs back in and repeat for 2 to 3 sets of 10-15 repetitions.
Chair Squats
Stand in front of a chair with your feet shoulder-width apart. Slowly lower yourself towards the chair as if you were going to sit down. Just before your bottom touches the chair, stand back up again. Repeat for 2 to 3 sets of 10-15 repetitions.
Conclusion
Chair exercises are a perfect solution for seniors who want to stay active and improve their overall health. These printable exercises are a great way for seniors to exercise conveniently and comfortably in their own homes. Remember to always consult with a healthcare professional before starting any new fitness routine.