Safe chair exercises for older people or those with limited mobility

Along with improving strength, flexibility, and blood circulation, exercise also boosts mood, helping to keep you as healthy and well as possible.

Chair exercises, done while seated on a chair with back support, are an excellent option for those who are frail, at risk of falling, or have limited mobility. Chair exercises can be just as challenging as regular standing workouts, especially for upper body or abdominal muscles.

The goal is to provide a steady base so you or your loved one stays safe while moving their arms and legs during their workout.

Seated pillow squeezes

1. Sit in a chair with your back straight and your arms at your sides.

2. Place a pillow between your thighs or knees.

3. Squeeze the pillow by contracting your inner

thigh muscles. Hold the squeeze for 3 seconds,

then relax.

4. Perform 12 repetitions.

Seated clamshells

1. Sit in a chair with your back straight and your arms at your sides.

2. Bend your knees and place your hands on the outside of your knees. Your hands are going to provide the resistance for your legs.

3. Contract the muscles on the outside of your hips by trying to move your knees away from each other. While doing this, use your hands and arms to provide resistance, pushing your knees inward.

4. Hold the contraction for 3 seconds, then relax.

5. Perform 12 repetitions.

Ankle pumps with straight knees

1. Sit in a chair with your back straight and your arms

at your sides.

2. Straighten your legs in front of you and pump your ankles downward, as if you were pushing down on an accelerator pedal.

3. Hold for 3 seconds.

4. Keep your knees straight and move your ankles in the opposite direction, bringing the top of your feet toward your shins.

5. Hold each position for 3 seconds.

6. Perform 10 repetitions in total.

Marching (chair aerobics)

1. Sit in a chair with your back straight and your arms at your sides.

2. Begin by marching with alternate legs. Bring one thigh up as high as possible and return to the starting position, then do the same with your other leg.

3. Pump your arms, if possible.

4. Continue for 30 seconds or do 20 total marches.

Keep an eye out for more useful blog articles coming soon!

Keep up to date with all the most recent news and information from Bluebird Care Bedford by following us on our social media pages.