Exercise is an important part of life for elderly people to keep them fit and healthy. Regular practice can boost self-esteem, relieve stress, and reduce elderly depression. Although mobility issues pose many challenges, those limitations can be overcome with sitting chair exercises that work with various muscle groups in the body. Here are some excellent chair exercises for elderly people with reduced mobility.
1. Seated Row
A seated row allows the upper back and chest muscles to function. Let the elderly adult sit on the chair bottom, which gives a stronger movement. Keep the arms out at the head and point towards the ceiling with bent elbows and thumbs. Do 8-10 reps to begin with and repeat.
2. Seated Tummy Twist
The tummy twist should be performed with the elderly sitting in a seat with good posture to work the core muscles. Let the individual hold a ball with their two hands, with the elbows bent close to their chest. Turn the torso slowly to the left, keeping the rest of the body still. Turn back to the middle and turn right. You can also do these using stair lifts. Two rotations are one set and starting with 8 sets for beginners.
3. Overhead Arm Raises
The arm should be raised and help in strengthening the arms and shoulders. The step will start with the elderly person carrying 1-pound hand weights in both hands in a sturdy armless chair. Arms should be bent holding the weights on either side of your shoulders with your feet flat on the floor and the back straight. Raise your arms above your head slowly, stop, and then go back to the starting point. 8-10 times repeat.
4. Hand Squeezes
Squeezing hands also helps muscles in your arms and chest contract and strengthen. Senior citizens will start by holding a ball. Squeeze the ball together as if they were trying to force the air out of the ball and release it. Do this 10-12 times. The strength can be enhanced by elderly people driving the ball straight ahead and then bringing the ball back to the chest.
5. Inner Thigh Squeeze
To trigger the thigh muscles, sit on the edge of the chair and sit straight up. Put a ball between the knees when the knees are bent. Push the knees together and push for 1-2 seconds. Grip the ball. Free it by keeping some tension on the ball so that it does not break. Do two 8-10 representative sets.
6. Knee Lifts
Knee lifts work on the muscles in the stomach, the muscles that bend the knees and quads are essential muscles when you sit down and stand. To raise the knee, the elderly will gradually raise their right knee to their chest and then will move their knee gradually back to the starting point. Repeat 8-10 times.
7. Knee Extensions
Knee extensions help to strengthen some of the legs’ muscles. Seniors will begin with a straight stance and knees bent by sitting near the edge of the chair. Keep them on the chair’s hands. The right leg will be spread out to the ceiling. The knee should not be closed and slightly bent. Repeat 8-10 times, lower the leg to the starting spot. Switch to the left leg and repeat 8-10 times.
To reap the health benefits of exercise, you do not need to have maximum mobility. If your mobility has been diminished by an accident or impairment, illness, or weight issues, there are many ways to boost your mood, alleviate depression, alleviate stress and anxiety, increase self-esteem and enhance your entire life.
If you exercise, your body releases endorphins which stimulate your mood and trigger an overall feeling of goodness. You probably remember how inactivity caused your mood and energy levels to sink. Exercise has such a good mood effect that moderates any depression.