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As we age, it’s essential to keep moving to maintain good health and well-being. However, for elderly people living in nursing homes, mobility can be a challenge. Chair exercises are a fantastic way for care home residents to stay active and improve strength, flexibility, and balance – all from the comfort of their chairs.
Here, we share eight seated exercises for nursing home residents, designed to improve strength, flexibility, and balance. Whether you're a caregiver, nursing home resident, or family member, these exercises are a great way to stay active and healthy.
The Importance of exercise for care home residents
Exercise is important for anybody, including people with mobility problems and elderly individuals. The right exercises can help warm up the body and gradually build up strength at the same time.
Chair exercises are especially beneficial, as they are accessible and easy to follow. They also offer mental and emotional benefits by releasing endorphins, which can improve mood and reduce stress.
Staying active helps prevent and manage conditions such as heart disease, diabetes, and arthritis. Gentle movement, like chair exercises, helps reduce stiffness and improve flexibility, offering relief from chronic pain and discomfort.
Another chronic condition that we all become more aware of is arthritis. To reduce the effects of arthritis and prevent stiffness, gentle movement, like chair exercises, can break this up and help us feel a little bit looser.
How often should you do chair exercises?
How often seniors should do chair exercises depends on their physical abilities. It is recommended that you start slowly and gradually increase the frequency and duration of chair exercises.
A good routine can be to do chair exercises three to four times a week for 20 to 30 minutes per session. Before undertaking any exercise, it’s important to consult with a healthcare professional.
The best types of chair exercises
When it comes to choosing the best type of chair exercise, there are many options. Some common chair exercises include seated leg raises, arm curls, and seated marches. The key is to find exercises that target the individual's specific needs and abilities. It's also important to have a comfortable and sturdy chair with armrests and a stable base.
At Opera Beds, we offer riser recliner chairs designed for durability and comfort. Our chairs have durable steel frames and solid motors, providing stability and support during exercises.
The best time to do chair exercises
The best time of day for seniors to exercise is when they are alert and have the most energy. This can vary depending on the individual, but generally, mornings can be a good time for chair exercises.
If you have arthritis, doing a gentle exercise program in the morning can help loosen joints and improve flexibility, setting you up for the rest of the day.
The main thing to consider, though, is how you're feeling. Listen to your body and adjust your workout's time, intensity, and duration based on how you feel.
8 best chair exercises for seniors
Chair exercise is an effective way to improve mobility and prevent falls. The following exercises are gentle and easy to follow, making them suitable for most people.
However, if you are unsure if they are suitable for you, you may wish to speak with a GP or healthcare professional. Ankle Stretch
This stretch helps to improve ankle flexibility and reduce the risk of developing a blood clot. Follow these four simple steps to improve your leg muscle strength and flexibility:
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Sit upright, holding onto the sides of the chair. Straighten your left leg with your foot off the floor.
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Once your leg is straight and raised, point your toes away from you. This will stretch your calf muscles.
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Next, point your toes back towards you. This will stretch the muscles at the front of your shin.
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Repeat steps 2 and 3 five times on each foot, alternating between your left and right leg. This exercise will help to improve your leg muscle strength and flexibility over time.
Chest Stretch
If you're looking to improve your posture and alleviate tension in your upper body and chest, try this simple exercise:
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Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend your arms out to the side.
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Gently push your chest forward and up until you feel a stretch across your chest.
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Repeat this movement 5 times, making sure to hold the stretched position for 5 to 10 seconds each time.
Image Source: NHS
Seated Row
Helping to improve your posture and strengthen your upper back muscles, another exercise you can try is the seated row:
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Sit up straight and hold your arms straight out in front of you at shoulder level, with your thumbs pointed towards the ceiling.
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Draw your elbows back, squeezing the shoulder blades together, until your upper arms align with the sides of your torso.
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Extend your arms back to the start position.
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Repeat this movement 2-4 times.
Seated March/ Hip Marching
This exercise helps to strengthen the hips and thighs which in turn improves flexibility. Here’s how:
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Lift your left leg, bending the knee to a comfortable height.
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Place your foot down with control.
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Repeat on the right leg.
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Repeat the exercise 2-4 times on each leg.
Image Source: NHS
Sit-to-Stand/ Chair Squats
To perform the chair stand exercise, follow these steps:
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Sit at the edge of a chair, keeping your core tight and chest out.
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Keep your toes pointed forward or slightly outward and your hands in a comfortable position for balance.
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Slowly stand up from the chair, making sure your knees project outward from the middle of the body.
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Sit back down, while maintaining the correct knee placement.
Tips for this exercise:
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Use your hips rather than the knees, to thrust the body to a standing position.
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Squeezing your glutes (buttocks) together when moving to the standing position helps to tone the muscles.
Seated Side Stretch
If you are a senior looking to improve your flexibility and mobility, the seated side stretch exercise is a fantastic option. To perform this exercise, follow these simple steps:
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Sit comfortably at the edge of your chair, keeping your back upright and your spine straight. Make sure both feet are flat on the floor, and keep your hips and lower body stable.
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Use your right hand to grip the right side of your chair to stabilise yourself.
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With your left hand, extend your arm above your head, forming a shape similar to that of a spoon or a lengthened "C".
Image Source: Performance Health
Ankle and Wrist Rolls
The ankle and wrist roll exercise is a great way to improve flexibility and mobility in these areas. Here are the steps to perform this exercise:
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Sit upright in a comfortable chair with your feet flat on the floor and your hands resting on your lap.
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Lift one foot off the ground and rotate your ankle in a circular motion, making sure to move it in both clockwise and counterclockwise directions.
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Continue to roll your ankle for 10-15 seconds, then switch to the other foot and repeat the same motion.
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Next, extend your arms out in front of you and rotate your wrists in a circular motion, again moving in both clockwise and counterclockwise directions.
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Continue to roll your wrists for 10-15 seconds, then relax your arms and rest them on your lap.
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Repeat the ankle and wrist roll 10 times.
Image Source: NHS
Seated Shoulder Press
Maintaining flexibility and strength is crucial for our overall health and well-being. Here's an exercise that can help you achieve both:
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Begin by sitting up straight in a sturdy chair, with your feet flat on the ground and your shoulder-width apart.
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Hold a light dumbbell or the end of a resistance band in each hand at your shoulders.
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Keep your elbows bent and your palms facing away from you.
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Press your arms straight up overhead, extending your elbows.
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Slowly and carefully lower your hands back to the starting position.
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Complete two to three sets of 10 to 12 repetitions to see the best results.
Image Source: NHS
Tips before doing chair exercises
Before starting any chair exercises, it's important to keep in mind the following tips to ensure safety and comfort:
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Make sure the chair you use is sturdy and doesn't wobble.
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Wear loose and comfortable clothing that doesn't restrict your movements.
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Keep a bottle of water nearby to stay hydrated.
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When seated, make sure your feet are flat on the floor and your knees are bent at the right angle for your body.
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Go at your own pace, chair exercises are designed to be built up slowly, where repetitions are gradually increased.
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It can be helpful to count out loud during each repetition to maintain a natural breathing pattern. If necessary, take breaks between exercises, but make sure to keep your feet moving to promote circulation and reduce oedema.
How do riser recliner chairs aid mobility?
Riser recliner chairs are a great option for seniors who want to do chair workouts. These chairs have various features that make them ideal for exercise, including adjustable backrests, footrests, and armrests. They are also designed to provide support and comfort, which is essential for chair workouts.
Riser recliner chairs provide stability for exercise
One of the main benefits of using a riser recliner chair for chair workouts is that it provides a stable base for exercise. This means users can focus on the movements without worrying about losing their balance or falling.
Additionally, the chairs are designed to be sturdy and durable, which means that they can withstand the movements and weight of seniors during their workouts. At Opera Beds, our riser recliner chairs are built to last and have a higher maximum user weight of 160 kg/25 stone.
Riser recliner chairs offer a range of movement
Another benefit of a riser recliner chair for the elderly is that it allows seniors to adjust the chair to their desired position.
This means that they can find the perfect angle for their workouts, whether they want to sit up straight or lean back. The adjustable footrests and armrests also provide added support and comfort during the exercises.
Riser recliner chairs encourage independence and reassurance
A riser recliner chair has the added benefit of being able to lift seniors up and out of the chair, which is especially helpful for those who have difficulty standing up. The gentle lift-then-tilt motion can be used to assist elderly users in their chair workouts by easily transitioning them from one exercise to another.
Overall, riser recliner chairs provide a great option for seniors who want to do chair workouts. They offer stability, comfort, adjustability, and assistance, making them an ideal choice for seniors who want to stay active and healthy.
Discover Opera Beds' riser recliner chairs
If you're considering a riser recliner for yourself or a loved one, our team is here to help you choose the right one.
Contact us today for a free consultation and start your journey toward a more comfortable and independent lifestyle.
Our range of riser recliner chairs includes styles to suit all budgets and preferences, from our single motor recliner chairs, which operate using a simple two-button control, to our dual-motor riser recliners and our quad motor recliners, which feature independently controlled back and legrests, as well as additional neck tilt and lumbar support.
To maximise comfort and reduce stiffness and aches, we created our massage recliner chairs - these offer targeted support to help you manage chronic diseases and improve your quality of life.
For more details on how our riser recliner chairs can alleviate ailments, read our guide: How to Sit Comfortably With Sciatica.
