7 Important Chair Exercises for Seniors (Fully Seated Workout)
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- čas přidán 15. 06. 2024
- Here’s 7 daily chair exercises all seniors should do. These fully seated exercises address posture/stooping, mobility, fall prevention, muscle weakness, back pain, neck pain, and shoulder pain. Seated exercise for seniors is crucial to avoid the stiffness and tiredness that comes from sitting all day. This seniors workout to do at home, includes sarcopenia exercises which help prevent the type of muscle wasting that can have a dramatic effect on the health of the elderly. And it only take about 5-7 minutes a day!
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
0:00 Intro
0:11 EXERCISE 1. Mobilise your spine
0:45 EXERCISE 2. Loosen your Neck & Rib joints
1:20 EXERCISE 3. Whole spine workout
1:55 EXERCISE 4. Lower Back & Shoulders
2:29 EXERCISE 5. Calves & Shins
3:06 EXERCISE 6. Leg Workout
3:52 EXERCISE 7. Core & Arms
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5 Essential Exercises For Seniors Over 60
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SENIORS FITNESS EXERCISE FOR SENIORS OVER 70
1. Torso Rotation
This strengthens our core, our shoulders (scapular retractor muscles), and mobilises the midback and rib cage which can become rigid as we age.
2. Side Bends
This works the core muscles on your sides, and mobilises the neck, back, & ribs (in a different direction) to avoid back and neck pain.
3. Seated Cat Cow With Chin Tuck
Here we’re stretching & strengthening back muscles, working the abs, and helping straighten up any forward head posture.
4. Lumbar Bend with Shoulder Squeeze
This mobilises the spine, stretches the legs (hamstrings especially), and strengthens muscles to help prevent rounded shoulders.
5. Heel & Toe Raises
This exercise is wonderful for leg circulation. (so if you get any age related leg swelling this is great). It strengthens the calves. And it helps you to lift your toes as you walk to avoid stumbling.
6. Leg Trio
Muscle wasting, or “sarcopenia” as it’s called, is a leading cause of health conditions in seniors, so working your leg muscles-and other muscles in the body-is important. This exercise also helps you lift your legs higher when you walk to avoid tripping.
7. Leg lift Twist
This last exercise looks like a workout for the legs, but actually strengthens the arms, shoulder and core more.
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What is SARCOPENIA? Age-related loss of muscle
• Affects 5-13% of 60-70 y/o people, and 11-50% aged 80+
• Muscle strength declines by 1.5% between 50 & 60 y/o. And by 3% thereafter.
• 58% higher risk of fracture
• 1.5 - 4.6 times higher risk of disability
• Twice as likely to be hospitalized
• 41% higher mortality rate in older adults
www.ncbi.nlm.nih.gov/pmc/arti...
www.aginginmotion.org/app/upl...
#bodyfixexercises #seniorsfitness #seniors
To easy?Too hard? Or just right?
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials
GOT QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
I love the cat cameo. What a beauty. Also, the exercises are rather good.
Thanks. He's always in the action. Love to be the center of attention, my cat!
Reallt useful seating at the desk. Thank you
Glad it was helpful!
Thanks so much for this video and
all your senior-friendly videos!
Glad you like them!🙌
Hello, I was impressed with the simplicity of these exercises. I prefer to employ stretches that a some strengthening component as well. I am going to pass this video on to a friend that works in an office, seated for extended periods. As a senior I am always looking for methods to reduce strain or chances of injury with everyday actions. But alas, after studying Gong-fu for some time my expectations seem to be to high. I find the main stumbling block is their mind, low attention span combined with weak discipline. As we age our bodies will decline somewhat but the mind should get stronger, this will give us the ability to regain strength and mobility through tenacity. I also appreciate that you are clearly showing the exercises, stretches and explaining possible errors. 😊
Thanks very much Glen!
@@BodyFixExercises we can go into space, land upon the moon, build an atomic bomb, but we cannot look after our knees nor our hips among other articulations. ( atlas joint, sacro lumbar, arch of foot, etc… etc… ) needless pain and suffering as well as monetary loss, just for not looking inward once in a while. Discipline, intention and yes, intelligence please. This is not directed at your video but at the people that prefer to watch the trials of DT and forego their mobility. Of course there is the other side of the coin, excess or what is called painful discipline.
impressive i will try it
👍
Nice thank you even from Minnesota
Welcome!
Thanks! I found a couple of moves there to add to my routine. Could we have more advice for when movement is limited please? I'd particularly love some advice on how to exercise with arthritic knees, and what moves will make them worse - I always seem to be fighting flare ups! Appreciating all your helpful advice.
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By the amount of likes and views that you have it confirms my observation that people are too preoccupied with external stimulation and for their health needs that just turn to doctors after they have a lot of pain, damage or for a supply of mind numbing drugs.
This video is aimed at a different age bracket than my other videos, so I'd say that why it hasn't got much traction... yet. 😉
Exercises good but not in a chair with wheels.
wish you were leading the reps not just instructing
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