Chair Exercises

 As we enter the New Year, many people will set exercise or fitness goals for themselves for 2011.  There are many ways of achieving fitness for individuals of all levels of activity.  Chair exercise is especially popular among aging adults, people with disabilities or balance challenges, and sedentary workers.  The benefits of chair exercise include increased circulation and cardiovascular health, increased strength and range of motion, improved balance, pain relief, cognitive improvement, and improved mental health.  Cardiovascular exercise is important for seniors as it can help to decrease fatigue and shortness of breath.  Strength training assists in the prevention of loss of bone mass, builds muscle and improves balance.  It is important to maintain flexibility to be able to perform normal every day activities without joint strain.  Good balance is important for preventing falls, sustaining upright posture and maintaining the quality of walking.

Chair based exercise is particularly appealing because it does not require expensive equipment and can be done at any time of the day.  All exercises should be performed seated in a sturdy chair, wearing loose fitting clothing and wearing supportive shoes.  Below are a few suggestions for seated exercise. All exercises should be performed gradually, progressing repetitions with a goal of 2 sets of 15 reps each. Another option is to perform exercise with a video or with the Sit and Be Fit program, aired on PBS.  If you are able to attend a class, many of the recreation and community centers in the area offer classes specifically designed with seniors in mind.  The Silver Sneakers program offers many classes with seated options. If you have questions or concerns about starting an exercise program please consult with your physician or physical therapist.

 Click HERE for a printable list of exercises
you can do right from your chair!

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Sirona Physical Therapy
1216 Arapahoe St.
Golden, CO 80401
phone (303) 279-9728
fax (303) 278-0180
info@sironapt.com