Senior Citizen Chair Exercises For Seniors Pdf

As the exercises become easier gradually add more weight.

Senior citizen chair exercises for seniors pdf. If you are an exercise leader review pages 5 and 6 to see a brief description of all the exercises. This guide includes daily routines and balance exercises for seniors with pictures for easy reference. 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. Download the free hasfit app.

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. Though some of the following exercises may require a resistance band or dumbbells to perform accurately with results. Chair stand strengthens muscles in abdomen and thighs. When you are ready to start these chair exercises.

Modified leg lifts chair exercise for abs. Lean back on pillows in half reclining position. You can do this by sitting up straight toward the front of the chair with your feet flat on the floor. The modified leg lifts are a chair based exercise that helps to improve your core strength get rid of belly fat and abs.

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. Make sure that your shoulders are directly over your hips and that your spine isn t rounded into the back of the chair. These 21 chair exercises come with steps visuals and videos for each.

Once you get a chair you are good to go. Keep your back and shoulders straight throughout. The only thing a senior needs is a chair. Chair based exercises will develop your cardio fitness muscular strength and flexibility.

This is one of the simplest chair exercises for seniors that can be done virtually any way. The starting position for all exercises 8 it is important that you maintain good posture during the exercises. Practice these basic movements and choose one or two exercises from each category for a well rounded seated workout. Chair exercises for seniors are easy safe and able to be performed anywhere.

18 chair exercises for seniors. Balance exercises for seniors pdf handout. A seated workout encompasses far more than movements. 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.

Here are some of the best chair exercises for seniors. Having exercise routines readily available will help give you a jump start towards better health. Place pillows on the back of chair.