10 Armchair Exercises to Keep Elderly People Moving and Active
As we get older, physical activity becomes much more important, but often harder. Mobility issues in elderly people can increase the risk of injury and make traditional exercise challenging. That’s why, here at Safe Harbor Care Homes in Stoke-On-Trent, we opt for armchair exercises!
All these exercises can be done in the comfort of a chair, making them a great way for elderly people stay active and maintain their independence.
Here are ten armchair exercises that help to improve strength, flexibility and overall wellbeing.
Seated Marching
Seated marching helps improve circulation, strengthens the legs, and enhances coordination.
The exercise:
Sit up straight in your chair with your feet flat on the floor.
Lift one knee as high as comfortable, then lower it back down.
Repeat with the other leg, alternating legs as if marching in place.
Continue for 1-2 minutes.
Arm Raises
This exercise helps strengthen the shoulders.
The exercise:
Sit with your back straight and feet flat on the ground.
Raise both arms out to the sides and then slowly lift them above your head.
Lower your arms back down to the starting position.
Repeat 10-15 times.
Ankle Circles
Ankle circles are great for improving circulation and flexibility.
The exercise:
Sit upright in the chair with your feet slightly off the ground.
Slowly rotate one ankle in a circular motion, making sure to move in both clockwise and anticlockwise directions.
Perform 10 circles in each direction, then switch to the other ankle.
Seated Leg Lifts
This exercise helps strengthen the muscles in the legs.
The exercise:
Sit back in your chair with both feet flat on the floor.
Straighten one leg out in front of you, hold for a few seconds, and then slowly lower it back down.
Repeat with the other leg.
Perform 10-12 repetitions per leg.
Neck Stretches
Neck stretches help release tension and improve flexibility.
The exercise:
Sit comfortably with your feet flat on the floor.
Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold the stretch for 10-15 seconds, then switch to the other side.
Repeat 3-5 times on each side.
Torso Twists
Torso twists are excellent for improving core strength and flexibility.
The exercise:
Sit up straight with your feet flat on the floor.
Place your hands on your knees.
Slowly twist your torso to one side, keeping your hips stable.
Hold for a few seconds, then return to the centre and twist to the other side.
Repeat 8-10 times on each side.
Seated Shoulder Shrugs
This exercise helps to relieve tension in the shoulders and neck.
The exercise:
Sit with your back straight and feet flat on the floor.
Raise your shoulders toward your ears as if trying to touch them.
Hold for a few seconds, then relax your shoulders back down.
Repeat 10-15 times.
Heel-to-Toe Taps
Heel-to-toe taps help improve coordination.
The exercise:
Sit with your feet flat on the floor.
Tap one foot’s heel to the ground, then tap the toes of the same foot on the ground.
Continue tapping heel to toe, then switch to the other foot.
Perform 10-15 taps per foot.
Wrist Circles
Wrist circles are beneficial for maintaining flexibility and strength in the wrists.
The exercise:
Sit comfortably with your hands resting on your lap.
Extend one arm in front of you and make a fist.
Slowly rotate your wrist in a circular motion, moving clockwise and anticlockwise.
Perform 10 circles in each direction, then switch to the other wrist.
Seated Cat-Cow Stretch
This gentle stretch helps improve flexibility in the spine and can alleviate back pain.
The exercise:
Sit up straight with your hands on your knees.
Inhale and arch your back, lifting your chest and looking up (the "cow" position).
Exhale and round your spine, tucking your chin toward your chest (the "cat" position).
Repeat this movement 8-10 times.
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Armchair exercises are a fantastic way to keep moving and maintain physical health, no matter your age or mobility level.
Here at Safe Harbor Care Homes in Stoke-On-Trent, we work hard to ensure our residents maintain a healthy lifestyle, including lots of armchair exercises.
If you’re looking for a care home in Stoke-on-Trent for your loved one, get in touch today.
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