As we get older, staying active is key to maintaining independence. However, traditional exercise often becomes more difficult due to reduced mobility, loss of muscle strength, and joint pain. The good news is that chair-based exercise is a great low-impact activity that helps older adults keep moving and build strength from the comfort of home. Sophie Dales from The Leeds United Foundation, who runs the exercise class at Weavers Court Care Home, shares why it’s important to stay mobile and 5 seated exercises that can improve strength and flexibility later in life.
Why are mobility and strength so important later in life?
“As we age, walking and getting around can become more difficult, which can make everyday tasks feel overwhelming. That is why exercises that target mobility are important to help improve strength and flexibility. Regular exercise also supports overall health, helping to reduce the risk of age-related conditions such as osteoporosis and heart disease,” explains Sophie, who runs regular exercise classes at the care home in Leeds.
“Aging looks different for everyone, but for older adults over 60 who are already be experiencing mobility issues and joint pain, strenuous exercises may not be feasible. That is why we encourage armchair exercise as a low-impact alternative that still effectively builds muscle strength, enhances flexibility, and gently raises their heart rate.”
“Research has shown that armchair exercises can help us as we age and assist in some of the everyday tasks and challenges that we may face later in life. Whether that’s walking short distances, getting up and down stairs, or carrying heavier objects around the house.”
5 seated exercises to improve strength and mobility
Chest Stretch
- Begin by sitting upright and forward in the chair so that your back is not supported by the chair.
- Roll your shoulders back and down while extending your arms to the side.
- In this position, gently push your chest forward until you feel a stretch across your chest.
- Hold this for 5-10 seconds and release; you can repeat this 5 times.
Upper-Body Twist
- Sit up straight, planting both feet firmly on the floor. Cross your arms across your chest, reaching for your shoulders.
- Keeping your hips straight, carefully turn your upper body to the right as far as is safe and comfortable, and hold there for 5 seconds.
- Repeat this for the left side to complete the set. You can repeat this set 5 times.
Hip Marching
- Sit upright and forward in the chair so that your back is not leaning on the back of the chair. You can hold onto the sides of the chair for extra support.
- With your knees bent, lift one of your legs as high as comfortable, placing your foot back down in a controlled manner.
- Repeat this for the other side to complete the set. You can repeat this set 5 times.
Ankle Stretch
- Sitting upright and again holding the side of the chair for support, straighten your left leg, raising your foot off the floor. You can use a resistance band to support your foot if you are finding this tricky.
- Once your leg is straight and raised, point your toes away from you before slowly bringing them back towards you. Repeat this twice.
- For each foot, repeat 5 times.
Neck Rotation
- Begin by sitting upright and relaxing your shoulders down, looking directly ahead.
- Slowly twist your head towards your right shoulder as far as is safe to do so. Hold here for 5 seconds before slowly rotating back to the starting position.
- Do the same on the left side to complete the set. Repeat the set 5 times.
https://www.nhs.uk/live-well/exercise/sitting-exercises/- https://www.adorecarehomes.co.uk/carehomes/weavers-court/
