Chair-based Exercises for Care Homes
Age and mobility shouldn’t stand in the way of physical exercise. Chair-based exercises are a great way to stay fit and active and with all their facilities,
care home chair exercises can even be customised for each resident. Keep reading to discover the most effective chair-based exercises and their benefits.
Benefits of Chair-based Exercises
Maintaining muscle strength, flexibility and balance is extremely important for the elderly. Whether you’ve had a fall or you’re struggling with mobility, you can easily reap the following benefits from some simple chair-based exercises.
Boosts Strength and Flexibility
With ageing, there is a natural decline in bone density and muscle strength. As such, it is important to engage in regular, gentle exercises to sustain activity levels and preserve muscular strength.
Improved Circulation
Regular physical exercise improves blood flow, mobility, and lung function and accelerates the healing process for injuries and illnesses. They can even help to prevent pressure sores.
Reduced Risk of Falling
Fall risk is a common issue made worse by certain medications and ageing. Chair-based exercises are particularly effective in enhancing posture and balance, which are both critical in reducing fall risk.
Enhanced Confidence
It’s not always easy to feel sure of yourself as you get older, especially after accidents such as falls. However, by simply doing some gentle and regular exercise, confidence can easily be rebuilt.
Types of Chair-based Exercises
There are a variety of gentle chair exercises that are ideal for the elderly, especially for individuals struggling with mobility. Just remember to use a chair without arms so you can get the most out of these exercises.
1. Chest Stretch
Make sure your back is straight as you sit on the chair. Now, stretch your arms out to each side and let your shoulders relax. Then, push your chest up and forward a bit. You'll feel a nice, easy stretch. Stay like this for 5 seconds before you relax and do it again.
2. Twist Stretch
Scoot forward a little from the chair's back. Now, sit up straight and have your feet flat on the ground. Cross your arms and grab your shoulders, like you are hugging yourself. Keep your bottom still. Now, gently turn your top half to one side, but only twist as far as feels comfortable. Hold it there for 5 seconds, then do the same thing to the other side.
3. Neck Stretches
Neck stretches are easy to perform, but go a long way in increasing mobility. Sit up straight and let your shoulders relax. Now look straight ahead, then slowly turn your head towards your left shoulder and hold for a few seconds. Then, do the same on the right side.
If you want to make this exercise a little more challenging, hold your shoulder with the opposite hand. Now tilt your head and try to put your ear on the shoulder that you’re holding. Repeat the same on the other side.
4. Ankle Stretch
Hold on to the sides of the chair to keep your balance. Now, stretch out your left leg in front of you. Point your toes back and forth and circle your ankles. Make sure your leg is straight as you do this circulation-improving exercise on both sides.
5. Toe Stretches
For this chair exercise, make sure your feet are firmly on the ground, you can rest back on the chair if needed. With your heels on the ground, point your toes towards your knees. Try to hold it for at least five seconds, relax and repeat.
6. Hip March
Sit up straight and don’t lean against the back of the chair. You can hold on to the sides for balance. Now stretch out your legs in front of you and march your feet up and down. Raise your legs to a comfortable height and ‘march’ your feet up and down in a controlled manner.
7. Hand Squeezes
Keeping your hands strong is key so you can keep doing things on your own, like writing or eating. Try this simple exercise to improve flexibility in your hands: Hold a rubber ball about the size of a tennis ball in front of you. Then squeeze the ball like you're trying to squash all the air out of it.
8. Arm Raises
Sit up straight with your arms down at your sides. Open your hands so your palms are facing forward. Now, slowly lift your arms to the sides at the same height. Only lift them as high as you can, but try to go a little higher each time you do it.
9. Chair Rowing
Sit on the edge of your chair, stretch your arms out in front of you, thumbs pointing up, and bend your elbows a little. Pull your elbows back towards your body and squeeze your shoulder blades together. Hold this position for five seconds and repeat as many times as you can.
Chair-based exercises are a fantastic care home activity that enhances quality of life through improved mobility, strength, and overall well-being. They’re accessible and adaptable to various fitness levels, making them an ideal choice for seniors looking to maintain an active lifestyle within the comfort of their own homes or care facilities.
With over a decade of working with the NHS, we understand the specific requirements of chairs for healthcare settings. We offer an exclusive collection of chairs for the elderly, catering to their requirements. Have a look through our ergonomic models today.
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