00:00Staying active is important at every age, and for seniors, seated chair exercises are one of the safest and easiest ways to stay fit without risking strain or injury.
00:12Whether you're dealing with limited mobility, recovering from surgery, or just want a gentler workout, this routine is perfect for maintaining strength, balance, and circulation all while sitting down.
00:25Tip 1. Seated marching. Sit tall in a sturdy chair with your feet flat. Begin lifting one knee at a time like you're marching in place. Do this for 30 to 60 seconds. It boosts heart rate and improves circulation in your legs.
00:41Tip 2. Arm circles. Extend both arms out to the sides at shoulder height. Make small circles forward for 10 seconds, then reverse. This improves shoulder mobility and loosens tight muscles.
00:56Tip 3. Seated leg extensions. While seated, extend your right leg straight out. Hold for a second, then lower. Repeat with the left leg. Aim for 10 reps on each leg. Great for knee joints and thigh strength.
01:12Tip 4. Toe and heel taps with both feet flat on the floor. Tap your toes up and down 10 times, then tap your heels. This helps strengthen ankle joints and improves flexibility.
01:23Tip 5. Seated side bends. Place your hands behind your head or on your hips. Gently bend to the right, return to center, then bend to the left. Repeat 5 to 10 times each side. This stretch works the sides of your waist and improves mobility in the spine.
01:42Tip 6. Overhead arm reach. Lift your right arm above your head, then slowly reach over to the left side, stretching your side. Hold for 5 seconds,
01:53then switch arms, then switch arms, repeat 3 to 5 times. Tips for success. Sit in a firm chair with no wheels. Keep your back straight and feet flat. Move slowly and breathe naturally. Stop if you feel pain or dizziness.
02:08Doing these seated exercises just 3 to 5 times a week can help boost strength, reduce stiffness, and keep you feeling energized and independent. Share your thoughts in comments. Like and subscribe for more health tips.
02:23Say it again.
02:27Bye-bye.
02:32IEG
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