Exercising is an important part of living a healthy lifestyle. However, when most people hear the word exercise it usually means standing up, and for some people that can be a difficult task. Heartland PCA understands that exercising can be difficult for some people, which is why we made a helpful full-body workout you can do in a chair.
- Neck Stretch
- Sit up straight, and slowly tilt your head toward your left shoulder until you feel a nice stretch from your ear to your shoulder. Hold this position and slowly extend your right arm to the floor without over stretching. Repeat on the other side and do 2-5 reps. This is a great warm up to prepare your neck and traps (trapezius muscle in your back) for other arm exercises.
- Shoulder rolls
- Sit tall with your feet flat on the floor. Start by shrugging your shoulders up towards your ears, and start to slowly rotate your shoulders in a circle- up-back-down-forth. Once you reach back to the shrug / up position, reverse going up-forth-down-back. Do 10 reps of each direction.
- Toe Taps
- Sit up straight with your feet on the ground. And bend your toes to the ceiling and back to the floor. This may seem easy. If it does not give you enough of a stretch you can make it more effective. To increase the difficulty keep your heels on the ground as you bend your toes upward toward the ceiling and back down to the floor. This exercise will strengthen your calves and shins.
- Abs Twist
- Sit up straight with your feet on the ground. Position your arms in a 90 degree angle with your elbows touching your sides and your hands in front of your belly button. Turn your upper torso to the right with a full range motion (it helps if you have a spot you can look at on your right side and left side.) Return to the middle and repeat for on the left side. This exercise will strengthen your abdominals, obliques, and will help with rotation.
- Arm Lifts
- This exercise will require some type of weight you can use for both hands. Some ideas are cans of soup, bag of rice, or actual weights. Start with your feet flat on the floor and your arms resting on your lap gripping the weights. Extend your left arm right in front of you so the height is parallel with your shoulder. Repeat with the other arm and do 10 reps. This will strengthen your biceps and triceps.
There are other exercises you can do and other variations of each exercise that is listed. These exercises are ones that Heartland PCA recommends for all seniors to try. For more information feel free to contact Heartland PCA