Growing old has many perks: no office, plenty of free time, and people who are willing to wait on you hand and foot! But with this limited activity, exercising becomes even more important as you age, whether you do it on your own or under the watchful eye of a home nurse in Chennai, Mumbai or wherever else you may live. 

The good news is that exercising is not tough or time-consuming. There are numerous ways to strengthen your muscles even while sitting, with Chair Exercises! Confused? Actually, chair exercises are an excellent option for seniors. They reduce the risk of falling and also reduce pressure on your knees and ankles. 

Here are 5 safe chair exercises that come recommended by Alserv’s elder care services in Chennai:

  • Neck Stretch 

A simple neck stretch can relieve compression in the joints around your neck.

Sit straight in your chair and slowly tilt to your head to the left. Using your left hand, gently pull your head towards your shoulder. You should feel the stretch on the right of your neck. Release and repeat the same on the other side. Do a few repetitions, as comfortable. 

  • Front and Side Shoulder Raise

Keeping your shoulders limber and strengthening upper arms can aid with everyday activities like opening a jar, doors or even washing your hair. 

Start with your arms by your side. Raise both arms forward slowly until they are in line with your shoulders. Then, guide them back down gently. Repeat 5-10 times. Then, raise one arm to the side until it is overhead, with your hand in line with your ears. Drop it back slowly and repeat on the other side. 

  • Gentle Backbend

Relieve sudden backaches and soreness with a simple backstretch. 

Sit straight with your feet planted on the ground. Place both hands to support your lower back and have the thumbs pointed downwards. Inhaling deeply, gently arch your back and tilt your head back. Exhale and return to the neutral position. Repeat 3-5 times. 

  • Seated Hip March

Keeping your hip flexors strong is extremely important as you age. Strong hips will boost endurance and ensure balance. 

With your spine up straight and feet on the ground, slowly lift your right knee as high as possible. Lower it back to the ground. Repeat with the other leg. Aim for 7-10 repetitions on each side. 

  • Knee Extension

A weak knee is a common source of trouble for seniors. Knee exercises can promote greater strength. 

While sitting on the chair, grasp both sides of the seat with your hands. Begin by slowly extending your lower leg, keeping toes pointed upwards. Hold for a beat and then lower to the ground carefully. Repeat with the other leg. 

  • Don’t forget to breathe while exercising 
  • If you want to add light weights or a resistance band to any of these exercises, we recommend you do so under supervision. Alserv’s elder care services in Chennai provide at-home physiotherapists and doctor consultations. 
Bottom line

Keeping your body agile is an essential aspect of ageing healthily. Now that you know you can exercise from the comfort of your chair, there really is no excuse to skip a session! In case you struggle with chronic body pains or are hesitant to start an exercise routine without medical consultation, Alserv’s patient care services in Chennai can arrange a doctor checkup at home. Reach out to us for more information.