Simple chair exercises can help older adults build strength, maintain bone density, and improve balance.
Below is a list of easy exercises that can be done at home. The instructions are sourced from the Centers for Disease Control and Prevention's "Growing Stronger" exercise program, while the accompanying videos come from various YouTube channels.
Before you start:
If you have a medical condition or are under a physician’s care, consult your doctor before starting this program. This guide is for general information only and should not replace personalized medical advice.
Additionally, only exercise when you feel well enough. Refrain from exercising and consult a doctor if you experience:
Unusual fatigue beyond your normal level
Chest pain or an irregular, rapid, or fluttering heartbeat
Shortness of breath
Don't forget to warm up before starting. Do some stretches and walk for at least 5 minutes to get your muscles warm and loose.
Squats - Strengthens hips, thighs, and buttocks
1. Stand directly in front of a sturdy chair. Your feet should be slightly more than shoulder width apart. Extend your arms so that they are parallel to the ground.
2. Place your weight more on your heels than on the balls of your feet. Bend your knees as you lower your buttocks towards the chair in a slow, controlled motion, while you count to 4.
3. Pause. Then, slowly rise back up to a standing position as you count to 2. Keep your knees over your ankles and your back straight.
Repeat the squat ten times. This equals 1 set.
Rest for about 1 minute. Then complete a second set of 10 squats.
Reminders: Don't sit down too quickly. Don't lean your weight too far forward or onto your toes when standing up.
Note 1: Start off by using your hands for support if this exercise is too difficult. Also, if you can’t sit all the way down or if you feel pain or discomfort, place a couple of pillows on the chair or only squat down 4 to 6 inches.
Note 2: Make sure that your knees NEVER come forward past your toes—this can put stress on the knee joint. This will also help you use your hip muscles more as you rise to a standing position.
Toe Stands - For calves, ankles, and restoring stability and balance
1. Stand with your feet shoulder-width apart near a counter or sturdy chair. Use the chair or counter for balance. 2. Slowly push up as far as you can onto the balls of your feet as you count to 4. Hold this position for 2 to 4 seconds. 3. Then, slowly lower your heels back to the floor as you count to 4. Repeat 10 toe stands for 1 set. Rest for about 1 minute. Then complete a second set of 10 toe stands. Reminders: Don’t lean on the counter or chair—use it for balance only. Breathe regularly throughout the exercise.
Side Hip Raise - Strengthens weak knees and reduces the symptoms of arthritis of the knee by targeting the muscles of the front of the thigh
1. Put your ankle weights on snugly. Sit all the way back in a sturdy chair so that your feet barely touch the ground. If your chair is too low, add a rolled-up towel under your knees.
2. Point your toes forward. Flex your left foot and slowly lift your left leg as you count to two. Extend your leg until your knee is straight.
3. Pause. Then, slowly lower your foot back to the ground as you count to 4.
Repeat 10 times with the left leg and 10 times with the right leg for 1 set.
Rest for 1 to 2 minutes
Then do a second set of 10 repetitions with each leg.
Reminders: Keep your ankle flexed throughout the move.
Knee Curl - For strengthening the muscles of the back of the upper leg
1. Keep your ankle weights on and stand behind a sturdy chair. Your feet should be a little less than shoulder-width apart and face forward.
2. Keep your foot flexed and slowly bend your right leg and bring your heel up toward your buttocks as you count to 2
3. Pause. Then, slowly lower your foot back to the ground as you count to 4.
Repeat 10 times with your right leg and 10 times with your left leg for one set.
Rest for 1 to 2 minutes.
Then do a second set of 10 repetitions with each leg.
Reminders: Keep the thigh of the working leg in line with the supporting leg at all times. Keep the foot of the working leg flexed throughout the move.
Cool Down Exercises
Cooling down right after completing your workout is just as important as warming up before starting to exercise.
Stretching is an excellent way to cool down, improve flexibility, and avoid injuries. It will also relieve tension and help you relax.
In fact, it’s a good idea to stretch and breathe deeply whenever you feel tense or need to relax—it will benefit your body and mind.
Hamstring/Calf Stretch - For strengthening the muscles of the back of the upper leg
1. Stand facing a sturdy chair. 2. Slowly bend forward at the hip, keeping your legs straight without locking your knees. Rest your hands on the seat of the chair with your elbows slightly bent, feeling a stretch in the back of your upper and lower leg. Keep your back flat. 3. Hold the stretch for a slow count of 20 to 30 seconds, breathing throughout. Release the stretch and repeat.
Reminders: If this stretch is too easy and you’re not feeling a comfortable pull in the back of your legs, try bending your elbows more. Try going as far as to rest your forearms and elbows on the seat of the chair. Just make sure you are bending at the hips and keeping your back straight.
Note 1: Breathe throughout the stretch and concentrate on relaxing.
Note 2: Keep your back straight as you bend towards the chair.
Quadriceps Stretch - For strengthening the muscles of the back of the upper leg
1. Stand next to a counter or sturdy chair with your feet about shoulder-width apart and your knees straight—but not locked.
2. Hold a chair or counter for balance with your left hand. Bend your right leg back and grab your right foot or ankle in your right hand until your thigh is perpendicular to the ground. Make sure you stand up straight—don’t lean forward. (If you can’t grab your ankle in your hand, just keep your leg as close to perpendicular as possible and hold the bend.) You should feel a stretch in the front of your thigh. 3. Hold the stretch for a slow count of 20 to 30 seconds, breathing throughout..
Release your right ankle and repeat the stretch with the other leg.
Reminders: Breathe throughout the stretch and concentrate on relaxing. Stand up straight and look ahead. Don’t lock your supporting knee.
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