Aches, pains, and mobility issues can make staying in shape relatively challenging for our senior relatives. But, worry no more because there are plenty of exercises designed for those who have trouble getting up and moving. Keep reading to find out more about five chair exercises for seniors with limited mobility in the article below.
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Chair Exercises Are Fun And Effective
The Benefits And Preparations Of Chair Exercises For Seniors
The Benefits Of Chair Exercises
Besides the inability to perform basic activities, seniors with limited mobility can run into numerous health issues: obesity, isolation, and loss of independence, to name a few. Undoubtedly, exercise is the ultimate solution to the problem.
“Hold on, how can my parents perform exercises in the shape they are in?” Chair exercises for seniors are transformative and beneficial, even for those in wheelchairs. On a mental note, they can relieve stress and anxiety. Furthermore, having a regular exercise routine fights against serious diseases such as type 2 diabetes, stroke, and high blood pressure.
The Preparations Of Chair Exercises
Chair exercises for seniors don’t require complicated gear since the name says it all. You can use the chairs available in your household, instead of getting a brand new one. Make sure to use chairs without armrests and wheels.
If either of your parents relies on wheelchairs, teach and remind them to secure the brake before exercising. Also, adding small-sized dumbbells are a possible option to boost the effectiveness of the exercises.
Things To Take Into Consideration For Chair Exercises
You should help your parents research and finalize which chair exercises for seniors they will feel the most comfortable doing. This is because each person reacts differently to specific exercises. For example, if your mother has frail legs, it’s best to avoid leg exercises.
If you or your parents don’t know much about their health conditions, consult with a doctor or a therapist to help decide which activities and exercises they’re allowed to do.
Don’t forget to warm up before limited mobility exercises, dress in comfortable clothes, and drink water during workouts. Finally, it’s alright to postpone the exercise if your parents experience any discomfort.
Step-By-Step Chair Exercises For Seniors
Before diving into the guide, bear in mind to keep a straight back and seated still posture. It prevents unwanted injuries and levels up the effectiveness of the exercise. So let’s get started!
Neck Rotations
Let’s start with the neck section. Sit straight up and still, relax all the muscles while comfortably placing both hands in the preferred position. Remember to keep the chin in a straight line—neither up nor down. Start to move the head from side to side in a slow and steady motion. Tell your parents not to move their heads too swiftly to either side since it might cause injury. This exercise’s primary purpose is to reduce tightness in the back of the neck and increase neck mobility.
Shoulder Circles
Next, we move a bit lower: the shoulders. For this move, your parents or elders need to sit up straight and then place fingertips on top of the shoulders. Imagine drawing a circle with your elbows; this is how they are supposed to do this exercise. Reminder: start with a small circular motion first, then move on to bigger ones. Your parents can also reverse the directions of the circles after a few seconds and then repeat.
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Hands Stretches
Don’t skip on strengthening their hands since most daily activities require hand gripping, especially if your elder family members are often by themselves. First, reach out the hands to the front with palms facing down. Next, spread all ten fingers apart, then slowly close them. This exercise enhances blood flow and supports muscle joints around the fingers.
Knee Extensions
Have both feet flat on the floor. Next, stretch out one leg to the front until it’s in the parallel position with the ground level and hold it for a few seconds, then put it back down. Don’t forget to repeat for the other leg and vice versa. In case of imbalance, grip the sides of the chair for extra stability. Practicing breathing during this exercise is also recommended.
Toe Lifts
Sit up straight with feet flat on the floor as usual. Slowly raise the toes while sticking the heels to the floor, then lay the toes back down. Let’s repeat this several times as preferred. If your elders have enough strength, we can try an advanced move of this exercise: straighten out both legs while the heels are glued on the floor, point the toes to the front, and slowly lift heels up just off the ground and point your toes up to the ceiling.
The 12 Oaks Approach
Chair exercises have many benefits and can be done by almost anyone. Give your elder family members a little encouragement to try them and see how they’ll help improve their strength and mobility and increase their quality of life.
At 12 Oaks, our top priority is to create an enjoyable, upbeat, and healthy environment through daily self-improvement activities. Besides having other residents who can join your parents, 12 Oaks is here to offer well-rounded care anytime and anywhere, especially during exercise sessions. Your beloved family members can have the most memorable time of their lives with great friends and dedicated staff at one of our 12 Oaks communities.
If you have questions about chair exercises for seniors or any conditions discussed here, connect with us and learn more.
At 12 Oaks, our team of caring professionals is dedicated to keeping residents safe, engaged, and connected to their families and friends while still leading fulfilling lives. There’s no better place to enjoy the encore season of life than at a 12 Oaks community. For questions or to schedule a visit, please don’t hesitate to contact us.
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Searching for senior living help? At 12 Oaks Senior Living, we would love to learn more about your unique needs and the opportunity we may have to help you meet them. Our blog is one of the valuable resources we provide to inform and encourage seniors to lead fulfilling and thriving lives. Contact us today to schedule a virtual tour.
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