We have dedicated this article from humanhealthmag to the introduction of chair ab exercises for seniors. As we said in dynamic balance exercises for seniors, exercise for people of all ages helps maintain good health, prevent injuries, and reduce the risk of heart problems. Your elderly relative may have trouble getting out and exercising, but that doesn’t mean they can’t exercise at all. In fact, there are many different types of home exercise that seniors can do at home. Having a suitable exercise routine that can be done easily helps the elderly to achieve the desired health at home.
Sports experts agree that 15 to 30 minutes of daily exercise can lead to a healthy lifestyle at any age. Regular physical activity keeps your heart and bones strong, improves strength and flexibility, and boosts mood. Elderly people who don’t do sports face the loss of muscle mass and over time they lose their balance, mobility and finally their independence. In this article, we have considered 6 different sports exercises, many of which can be modified according to the weight and needs of the elderly, time and repetition.
7 Of the Best Chair Ab Exercises For Seniors
In this section, we introduce some of the simplest chair ab exercises for seniors that you can do at home. You can do a series of different exercises with just one chair! Doing these movements will not take a lot of energy and time from you, but in return it will be of great benefit to you.
1– Front crawl on a chair: To do this exercise, sit on a sofa or chair; lean forward; Then, with your arms, repeat the breaststroke movement in swimming. Do this exercise with 30 repetitions or for 5 minutes.
2– Running on a chair: sit on a chair and stretch your legs; Just like a runner, start moving your arms and legs diagonally, as if you were running, except that your hips are on the chair. Do this exercise with a chair with 30 repetitions or for 5 minutes.
3– Leg Lifts on a chair: this exercise is a bit difficult with a chair, if you are not physically fit enough, skip this exercise. sit on the edge of the chair; Put your hands on the side of the chair and raise and lower your legs as shown in the picture. Repeat this exercise 30 times.
4– Step-Ups: stand in front of the chair; Just like when you go up the stairs, come to the chair and then go down; This simple exercise engages your entire lower body and mid-body. Repeat this exercise with a chair in three sets of 45 seconds. If the chair is too tall, use a step.
5– Push-up with a chair: this exercise with a chair is simple and is the same as Swedish swimming, except that instead of the ground, you put your hands on the chair; The important thing is that you have to lean the chair against the wall so that it does not slide during the exercise. Do the exercise with 10 repetitions in three sets.
6– Kickback movement with a chair: stand behind the chair; Lean forward a little and without arching your back, perform a kickback jerk with one leg. Do this exercise with 15 repetitions for each leg.
7- Crunches on the chair: sit on the edge of the chair and fold your legs and arms in your chest; Do crunches while only your hips are on the chair; Do not lean back on the chair. Do this exercise with 20 repetitions in two sets.
How To Do chair Ab Exercises for Seniors
A chair can be an interesting tool for training. You can do exercises with a chair to strengthen your abdominal, back, arm and lower body muscles. For chair ab exercises for seniors, you must observe the following:
- Warming up: Before any exercise with a chair (or otherwise), it is best to warm up your body with simple exercises and move your muscles and joints.
- Exercises to strengthen muscles: After warming up, you can do various exercises to strengthen muscles. For example, you can take a pair of dumbbells as much as you can while you are sitting and do exercises such as forearm, back arm and shoulder press. At the same time, a resistance band can be used to simulate a series of other gym exercises for yourself.
- Planning: In order to do chair exercises better, it is better to have a regular schedule. In this planning, specify the time required for each type of exercise and its intensity and always try to stick to this planning. We recommend that you get this program from a trainer so you can rest assured that it is professional and injury free.
The Benefits Of Chair Exercise
chair ab exercises for seniors are an effective way to help you stay active. The beauty of chair exercise is that all you need is a chair. Chair training includes low-stress exercises that help increase mobility throughout the day while taking the pressure off your joints. Exercise with a chair, just like any other type of exercise, is full of many benefits and advantages for your body and soul. The most important benefits of exercising with a chair are:
- Strengthen muscles: Chair training includes a variety of lower body, upper body exercises in a seated position that help build healthier muscles and bones, improve posture, and relieve back pain.
- Flexibility and balance: Incorporating chair exercises into your daily routine will help stretch your muscles to maintain your full range of motion and maintain flexibility and stability. Simply put, your body will not dry out due to sitting for long hours.
- Increased heart rate: Simple and gentle chair exercises help pump blood to strengthen the heart.
- Improve blood circulation: Gentle exercises on the chair help to get the blood flowing in your arms and legs. This type of chair exercise increases blood circulation in the body and helps relieve discomfort and swelling of the hands and feet.
- Raise energy levels: Studies have shown; People who move throughout the day (just daily movement, not exercise!) experience less fatigue than people who don’t exercise. These little and simple movements will increase your energy and happiness, even to the extent of exercising with a chair.
- Better mental health: When we exercise, our body releases endorphins. Endorphins are the happy hormones that make us feel positive and improve our mood. Regular exercise affects your mental health by reducing stress and feelings of depression and improving healthy sleep patterns.
Concluding Remarks
In this article, we introduced some chair ab exercises for seniors. In general, too much sitting and a sedentary life can be very dangerous for your health. The less you sit or lie down during the day, the better your chances of living a healthy life. In this article, we have presented some simple solutions to be mobile and introduced several easy movements for exercising with a chair. With these exercises at home, you can easily enjoy the benefits of exercise.
FAQs
Does Exercise Have An Effect On Weight Loss?
Moving muscles helps the body to digest food! If we spend a lot of time in a sitting position, food digestion will face problems and fat storage in the body will gradually increase. Prolonged sitting also lowers metabolism, which affects the body’s ability to regulate blood sugar, blood pressure, and break down body fat. The best solution is to have a sports program that suits your conditions.
What Is the Effect Of Exercise In Eliminating Cardiovascular Problems?
Even if you have a healthy diet, don’t smoke, don’t have excess weight, and don’t face a lot of stress in your life, you are still at risk of cardiovascular diseases due to sitting a lot and the sedentary lifestyle that sitting a lot imposes on you. you are You can prevent this problem by doing sports daily.