Maintaining your strength and balance is very important when it comes to leading an active and independent life. More often than not, traditional exercise can seem a bit overwhelming or be physically draining for older adults. But there are many low-impact exercises that can be done, such as walking and yoga, that don’t put a lot of strain on the joints and muscles. Another great way to stay active is through chair exercises—they are easy and low-impact and help you with your balance, and your muscles become stronger without risking safety.
Why Chair Exercises Are Perfect for Strength and Balance
Building strength
When you do chair exercises, muscles across your whole body are affected—this helps increase the strength of the legs, stomach (core), arms, and back. Having stronger muscles helps improve physical performance but also helps in supporting the joints and stability, which reduces the risk of falls and injuries.
Improving balance
One of the most important reasons for doing balance exercises is to help in fall prevention. Chair exercises have subtle movements but help in coordination and stability, training the body to respond effectively to sudden changes in posture.
Increasing flexibility
Flexibility is important in maintaining a full range of motion and chair exercises that help in stretching gently loosen tight muscles, helping with stiffness and improving mobility.
Improving posture
Chair exercises help in proper alignment of the spine and strengthen muscles around the shoulders, back, and hips, all of which contribute to better posture.
Getting Started: Preparing for Chair Exercises
Selecting the right chair
Choose a chair that is sturdy and has a straight back with no wheels. Make sure that the seat is flat and firm and you are able to keep your feet on the floor comfortably. Chairs with armrests are optional but may help during certain exercises.
Creating a safe environment
Make sure you’re doing these exercises in areas that aren’t slippery, keep the area around your chair free of any obstacles like wires or phones, and always stay hydrated.
Warming up
Start with a light warm-up for at least 5-7 minutes to help your body prepare for a workout. These exercises could be shoulder rolls, neck stretches, and gentle marches—they help loosen up your muscles and improve blood circulation.
Chair Exercises for Strength and Balance
Seated leg lifts
This exercise helps in strengthening the quadriceps, which is a key muscle group that helps in walking and climbing stairs. They also help in stabilizing the hips with help in maintaining balance during movement.
- Sit upright on the chair, ensuring your back is straight and your feet are flat on the floor.
- Slowly extend your right leg out until it’s parallel to the ground.
- Hold for 3–5 seconds, then lower it back to the starting position.
- Repeat on the left leg.
- Perform 10 repetitions on each leg.
Seated marching
This exercise, although easy, helps in improving coordination between the upper and the lower body. It also helps in strengthening your hip flexors, which are important for walking, and improves blood circulation, which supports heart health.
- Sit upright and place your hands on your thighs or the sides of the chair.
- Lift your right knee towards your chest as high as is comfortable.
- Lower it back down and repeat with the left leg, creating a marching motion.
- Continue for 1–2 minutes.
Heel-to-toe taps
Heel-to-toe taps help in strengthening the calves and ankles, which maintains balance and also improves the body’s ability to shift weight while walking and standing.
- Sit upright with your feet flat on the floor.
- Tap your right toes to the floor, then your heel.
- Alternate between the toe and heel for 10 repetitions, then switch to the left leg.
- Repeat for 2–3 sets.
Chair push-ups
Chair push-ups help in strengthening the upper body—the triceps, shoulders, and chest muscles—which makes daily activities like lifting or pushing objects easier. It also helps in improving arm and shoulder mobility.
- Sit on the edge of the chair with your hands gripping the seat beside your hips.
- Press down with your hands to lift your body slightly off the chair.
- Hold for 2–3 seconds, then lower yourself back down.
- Repeat for 8–10 repetitions.
Seated side bends
This exercise helps in strengthening the oblique muscles, which help with twisting and side-to-side movements. They also improve lateral flexibility, which helps in daily activities like reaching or bending. So they help in increasing core strength and flexibility.
- Sit upright with your feet flat on the floor.
- Place your right hand on the side of the chair and extend your left arm overhead.
- Gently bend to the right, reaching your left arm towards the side.
- Return to the starting position and repeat on the other side.
- Perform 8–10 repetitions per side.
Arm raises with light weights
This low-impact exercise helps with shoulder stability and reduces the risk of injury. It also helps the upper body coordination and strength.
- Hold a lightweight (e.g., a water bottle) in each hand.
- Sit upright and raise your arms straight out to the sides until they are at shoulder height.
- Lower your arms slowly and with control.
- Repeat for 10–12 repetitions.
Seated toe reaches
These help in loosening tight hamstrings, improving flexibility, along with strengthening your core, which supports balance and stability.
- Sit on the edge of the chair with your feet flat on the floor.
- Extend your right leg out straight, keeping your heel on the ground.
- Lean forward slightly and try to reach for your toes with both hands.
- Hold the stretch for a few seconds, then return to the starting position.
- Repeat on the other leg for 8–10 repetitions.
Additional Tips
- Try to include breathing exercises while doing chair exercises—they help with increased oxygen flow and reduced stress.
- Using resistance bands for certain exercises adds variety and helps build strength.
- Regular practice, even for 15 minutes a day, helps with long-term benefits.
FAQs
Do chair exercises help with balance even if I use a walker or a cane?
Chair exercises help in improving your core stability and also help strengthen muscles that support balance—all of this can help reduce the dependency on assistive walking devices over time. Some exercises for those that have difficulty walking are seated movements that help train the body to any shift in weight or posture, which helps your balance while sitting or standing.
Can I do chair exercises if I have diabetes or high blood pressure?
Chair exercises are actually especially great for those that are managing chronic medical conditions like diabetes or hypertension. This is because these exercises help improve blood circulation, manage blood sugar levels, and reduce stress—all of which positively impact blood pressure. But it is always important to talk to your doctor before you start any new workouts.
How can I make doing chair exercises less boring?
- Play some music that helps you get pumped.
- Try using fun tools like resistance bands, light weights, or a small ball.
- Gradually increase the intensity of the exercises; the stronger you get, the better the challenge.
- Do different forms of exercise like walking or yoga.
- Join a group or virtual class for motivation and company.
How do I know if I’m doing chair exercises correctly?
- Sit up with your back straight and shoulders relaxed, and don’t slouch.
- Make sure to keep your feet flat on the ground to maintain stability.
- Always move slowly and with control to prevent injury.
- If possible, use a mirror to check your posture or ask a family member to observe your form.
- Follow online video tutorials or attend virtual fitness sessions to learn proper techniques.
