Seniors often have trouble with exercise. Losing weight as a senior has been seen for many years as difficult but simply keeping in shape is a challenge also. Gentle exercises to stimulate the heart and muscles should always be appreciated. Modest exercise is needed to prevent conditions like peripheral artery disease (PAD) and heart failure. Exercise has several effects on the human body like building muscle mass, positive psychological effects and higher self-esteem. Exercise also involves movement so seniors get opportunities to be social and make new friends. This article will focus on chair exercises, but the exercise concept shouldn’t end at the chair, but simply start there.
The first exercise seniors can do sitting down is an arm stretch. A basic arm stretch involves putting the arms up into the air, straightening them and holding them parallel to the body for 20 seconds. This elongates the muscles and prepares the body for more activity. Repeat this at least 10 times.
This involves simply moving the legs in an up and down motion similar to running. This simulates running and gets the senior warmed up for more strenuous exercises. Ideally your body should be warm and your muscles should be stretched out before really getting into your routine. Seniors should do this jogging in place motion for 3 minutes.
This involves moving the arms from perpendicular to the body to a parallel to the body. Hold your arms out in front of you and move them to just over your head. This is done rapidly and is different from exercise one. Do this 30 times.
Hold your arms out to your sides. Move them from this position to over your head. This simulates the same range of motion during a jumping jack. Do this 30 times.
Hold your legs out in a perfects sitting position. Move them to a straight position out in front of you. This simulates a leg curl and it creates opportunities for blood flow. Leg curls can build strength in some of the largest muscles in the body that are located in the thighs. Do this 20 times.
Hold your hands out in front of you. Touch your toes from this position. This really gets the blood flowing. Do this 20 times.
These exercises can be repeated several times until you feel their impact. Each of these exercises serves a purpose for a person with hampered mobility. Wheelchair bound seniors can sometime give up on life and fail to work with the mobility they have left. Anyone bound to a chair, should use the mobility they have left and maximize what they can do. These exercises are great for seniors and other people with restricted mobility.
For more information go to http://www.nursinghomeactivitiesresource.com for more details.