Add Simple Chair Stretches to Your Daily Routine to Improve Mobility & Stay Sharp

January 14, 2022
hobbies and activities for seniors

As we age, we naturally tend to lose bone density and muscle mass, which can make it more challenging to move around and tackle routine aspects of our daily lives. This is why it is especially important to stay active as much as possible. As COVID-19 continues to be a concern, people of all ages find themselves less able to engage in daily physical activity. In fact, researchers at UC San Francisco reviewed the step count data of 19 million smartphone users and discovered reductions in average physical activity of up to 50% in regions across the globe.

While staying active may seem like a daunting task these days, however, simple exercises that can be done in your average kitchen chair can increase coordination, posture, circulation, and mental acuity, as well as reduce the risk of falls—a common eldercare concern. Picking up a routine and the act of repeating physical movements can even help you or your loved ones with dementia!

Source: Senior Fitness With Meredith

Try these simple exercises at home

Out-and-Ups

Build strength:

  1. Sit up straight with your arms at your sides.

  2. With palms forwards, raise both arms outward, and to each side, and then straight up above your head.

  3. Return to the starting position.

Keep your shoulders down and arms straight throughout this movement. Exhale as you raise your arms up, and inhale as you lower your arms. Repeat at least 5 times.

Chest Openers

Improve your posture:

  1. Sit up straight without leaning against the back of your chair. Pull your shoulders back and down. Extend your arms out to the side.

  2. Gently push your chest forward and up until you feel a stretch across your chest.

Hold for 10 seconds and repeat at least 5 times.

Trunk Twist

Improve flexibility:

  1. Sit up straight with your feet flat on the floor, cross your arms and place your hands on or close to your shoulders, like you’re giving yourself a hug.

  2. Without rotating your hips, turn your upper body to the left as far as is comfortable. Hold for at least 5 seconds.

  3. Now turn to the right and repeat.

  4. Repeat this at least 5 times per side.

Are you or a loved one experiencing a loss of mobility or balance due to age, disability, or other factors? Our expert home caregivers work with members across the Atlanta area every day to add exercises like these to their routine to keep them happy and healthy.

Give us a call today to learn more!

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