Regular exercise can help you improve balance and lower your risk of falling. Exercise also improves sleep, mood, and overall health. You might think that you need intense, cardio-heavy workouts to get those results, but that’s not true! There are many different types of exercise that have health benefits. Seated exercise is a great option for older adults to stay active. Keep reading to learn about the benefits of chair workouts for seniors, and get tips on how to start. 

1. How do I know if a chair workout is right for me?

Chair workouts are a great option for seniors who:

• Feel uncomfortable standing for longer periods of time
• Struggle with balance while standing
• Are recovering from an injury
• Are new to exercise and worried about safety

All you need is a sturdy chair and a clear space without any clutter.

2. Are chair workouts “too easy?”

Bold’s head trainer Alicia Rios, says that chair workout exercises can be as challenging or simple as you want them to be. There are a variety of chair exercise movements to try.

For example, in a chair workout, you can:

• March your feet
• Stretch your calves
• Stretch forward and backward
• Stretch your shoulders
• Do crunches, moving your legs in and out from your body

If you want to make a chair workout harder, you can add resistance. This can include using hand weights, ankle weights, or resistance bands. But you don’t need to use equipment to get results. 

3. Will a chair workout help me build muscle and improve balance?

Yes, chair workouts can help you build muscle. One of the major benefits of chair workouts for seniors is increased strength. Research shows that chair exercises help people get stronger in the upper and lower body.

Chair workouts can help improve balance by encouraging safe and comfortable posture. Sitting in a way that feels supported while gently engaging your core and leg muscles helps build strength and stability. Seated exercises can also improve muscle control, which is important for maintaining balance and preventing falls.

You’ll hear our trainers talk a lot about keeping a “Bold base.” That means engaging your core and sitting in an upright position, with your legs planted hip distance apart and firmly on the ground. Practicing this position will help you become more comfortable with stability exercises.

Like with any exercise routine, remember to listen to your body. If a movement doesn’t feel right, you can always modify it, choose a different exercise, or just let your body rest.

4. How should I get ready for a chair workout? 

Getting ready for a chair workout is a quick, simple process. All you need is:

1. A sturdy chair (no wheels)
2. A space that’s free of clutter

That’s it! If you want to make chair workouts more challenging, you can add resistance such as handheld weights, wrist weights, or ankle weights. 

5. I’m new to chair exercises. How should I get started? 

If you’re ready to try a chair workout, keep reading for three chair exercises you can try at home. Remember to talk to your doctor before starting a new routine and listen to your body. 

1. Sit-to-stand squatsSet up

• Sit midway and straight up on a stable chair
• Feet are flat on the floor
• Knees are hip-width apart
• Arms are crossed in front of your chest and raised straight in front of you

Action

• With or without your hands assisting you, push yourself up to standing
• If you need to use your hands, slowly progress yourself up to no assistance
• Drive all your weight through your heels
• Stand up straight
• Return to the starting position
• Repeat 8 to 12 times

2. Bicep curls

If you want to, you can add light weights that feel comfortable to you. Many Bold members use weights between 2-5 pounds.

If you don’t have dumbbells, you can use household items like:

• A filled water bottle
• Canned goods

Set up

• Start from a sitting or standing position
• Feet flat on the floor
• Feet hip-width apart
• Arms down by your side

Action

• Raise your hands up towards your shoulders
• Keep your elbows tucked in to your sides
• Keep your wrists straight
• Bring your hands back down in a controlled motion
• Repeat 8 to 12 times

3. Chest fly

Set up

• Sitting or standing
• Feet flat on the floor
• Feet hip-width apart
• Elbows are bent and up at chest level
• Hands are up by your forehead
• Palms face each other

Action

• Slowly open your elbows out to the sides
• Slowly bring them back to the starting position
• Repeat 8 -12 times

Bold has classes specifically designed for chair workouts. Get moving try exercises like these and more.