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9 gentle chair exercises for older adults

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Now more than ever it’s important to prioritise your wellbeing, both physical and mental. These articles are to help you stay active and look after your wellbeing during this unprecedented time.

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These exercises are a nice gentle way to practice strengthening your muscles, as well as improving your mental wellbeing.

If you’re new to this level of exercise, we recommend you start with 5 reps for each exercise. Try going through the circuit once. If it feels good, repeat the circuit.

At the end of the second circuit if you feel confident with the movements then try a third time. As your fitness improves, you can also progress the number of reps to 6, 8, 10, and even up to 20 reps.

Please note: If you have other health problems, please seek medical advice from your GP prior to participating. If you are using the information provided in this article, please read the terms & conditions.

Intro

Seated heel raise

What it’s good for: Working the calf muscles, which is useful for standing and walking.

Seated leg extension

What it’s good for: Working the quad muscles (in your thighs) and your hamstrings (back of your thighs) by bending the knee. This exercise can also help with your hamstring flexibility.

Seated knee lift

What it’s good for: This exercise strengthens your core and improves your hip mobility, it also helps with walking.

Arm curls

What it’s good for: This works the biceps through bending the arm, while straightening the arm works the triceps.

Front arm raise

What it’s good for: This works the shoulder girdle and can help prevent shoulder injuries.

Lateral arm raises

What it’s good for: This also works the shoulder girdle and can help prevent shoulder injuries.

Sit to stand

What it’s good for: This exercise challenges the whole body and helps to build strength in the legs.

Leg abduction

What it’s good for: This exercise targets the glutes which are great muscle to strengthen to prevent injuries and falls.

Calf raises

What it’s good for: Targets your calf muscle at the back of the lower leg. This muscle helps with walking, jumping, jogging, and walking up stairs


David Morris

David Morris Content Contributor, Warwick Sport

David is an avid runner and writes about different aspects of fitness, health and wellbeing. He enjoys running, fitness classes and outdoor activities with his daughters.

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