Does your mobility prevent you from exercising? If so, seated exercises might be a good choice for you. These exercises are seated because they’re specifically designed for seniors with limited mobility.
In case you use a folding power wheelchair these exercises are right for you. They can also help to improve balance and increase coordination. Read on to learn more about 5 seated exercises for seniors that you should try.
Table of Contents
1. Seated Arm Curls
This seated exercise targets your biceps muscles. To do it, sit with a weight in each hand. Let your arms hang down at your sides. Bend the elbows and curl the weights up to your shoulders. Hold for a second. Then lower them back to the starting position. Repeat 12-15 times.
If this is too easy, you can increase the difficulty by using heavier weights or by doing fewer repetitions.
Tip: Keep your core engaged during this exercise to help protect your back.
2. Seated Shoulder Press
This seated exercise targets your shoulders. To do it, sit with a weight in each hand. Hold the weights at shoulder height with your palms facing forward. Press the dumbbells overhead until your arms are fully stretched out. Hold for a second. Then lower them back to the starting position. Repeat 12-15 times.
Use heavier weights for a moderate mode.
Tip: Keep your core engaged during this exercise to help protect your back.
3. Seated Row
This seated exercise targets your upper back and arms. To do it, sit with a weight in each hand. Hold the weights at chest height with your palms facing forward. Pull the weights toward you until they touch your chest. Lower them back to starting position. Repeat 12-15 times.
Use heavier weights for a moderate mode or lighter ones for an easy one.
Tip: Keep your core engaged during this exercise to help protect your back. A seated row is also effective when done seated on a stability ball. Use it instead of on a chair (use heavier weights). The instability provided by the ball will make it more challenging. So only advanced users should try that option.
4. Seated Dumbbell Lateral Raise
From a starting point, sit at a table. Hold dumbbells in each hand. Keep your arms straight and palms facing forward. Lift the weight out to the side. Bring them up until they touch your torso (keep elbows slightly bent). Bring back down slowly without allowing the weights to rest on your body. Repeat 12-15 times.
Tip: Try not moving from a seated position throughout this seated exercise for seniors. You might have trouble reaching one arm or another due to a limited range of motion or strength. In this case, use light weights. They will allow you to perform all repetitions within comfortable reach. You can also try doing standing lateral raises instead.
5. Seated Kickbacks
Sit on the bench. Place a weight in each hand. Grip it with your palms facing toward you (like holding a cup). Keep your spine straight as you lean forward towards your thighs. Keep the arms close to your body. Slowly bring weights up until they are at shoulder height. Then lower them back down to starting position. Repeat 12-15 times for best results.
Tip: This seated exercise is an advanced seated one. So don’t be surprised if it takes some time before being able to do 15 repetitions. Seated kickback may be too difficult right away. Then try doing standing ones instead. Or just start by lifting only about two-thirds of the way. Keep your knees bent slightly throughout the seated kickback exercise.
Conclusion
Seniors with limited mobility should try exercising seated whenever possible to stay healthy. Seated exercises are a great way to strengthen your muscles without putting too much strain on your body. Advanced seniors can try using dumbbells to level up their fitness routine. These 5 seated exercises are a good place to start. But don’t be afraid to experiment with others as well. Always consult your doctor before starting any new exercise routine.