Physical activity is critically important for healthy aging. It can help you maintain flexibility, preserve brain function, and reduce the risk of developing a chronic disease. As adults age, physical activity can become more of a challenge. Aging can create joint stiffness, reduce muscle mass, and decrease motivation for exercise.

Physical exercise can be an even greater difficulty for those who use wheelchairs or other mobility aids. Some community locations might not offer sufficient accessibility. Others might have limited transportation options. These barriers create additional challenges for older adults with mobility impairments.

What Kind of Exercise Do Older Adults Need?

The National Institute on Aging recommends four types of exercise for older adults. These exercises can help adults of all ages maintain good health and preserve independence:

1. Endurance: Endurance exercises bolster cardiovascular health and improve your physical stamina. Physical endurance exercises include brisk walking, cycling, swimming, and dancing.
2. Strength: Strength exercises help build and maintain muscle mass. They can improve your balance and reduce the risk of a fall. Strength activities include weight lifting, resistance band exercises, and bodyweight workouts like push-ups and squats.
3. Balance: Balance exercises improve coordination. They help strengthen the muscles that keep you upright. Balance activities include standing on one foot, heel-to-toe walking, yoga, and jumping rope.
4. Flexibility: Flexibility exercises improve range of motion. They help support everyday activities like bending, reaching, and walking. Physical flexibility exercises include stretching, lunges, and tai chi.

Mobility and assistive devices can also help older adults remain active. These items include wheelchairs, walkers, and braces. However, there are still ways to do all four types of recommended exercise while sitting down. For example, seated exercises like arm curls and leg lifts can improve strength. Seated yoga and resistance band exercises will improve your balance.

Workouts You Can Do While Seated

Seated exercises are a great exercise alternative for older adults. These exercises still provide strong health benefits. Seated exercises allow you to achieve your physical health goals and retain independence with age. They can also help improve your endurance, strength, balance, and flexibility.

Ankle and Wrist Rolls

Ankle and wrist rolls are a simple, effective seated exercise. They help improve both joint flexibility and mobility. Even a few ankle rolls can help reduce the risk of an ankle injury and improve your range of motion.

To perform ankle rolls:

1. Sit in a chair with your feet flat on the floor.
2. Lift one foot off the ground and operate your ankle in a circular motion.
3. Repeat the action with the other foot.

Ankle rolls can also be performed with resistance bands:

1. Place a resistance band around the ball of your foot.
2. Hold onto both ends of the resistance band with your hands.
3. Rotate your ankle in a circular motion, against the resistance of the band.
4. Repeat the motion with your other foot.

Wrist rolls follow similar steps. In a seated or standing position, extend your arms in front of you. Rotate your wrists while holding a dumbbell to add a strength component to the workout.

Arm Curls

Arm curls can improve your core strength, which helps when navigating wheelchair ramps. These same muscles also help improve general safety while using mobility aids.

1. In a seated position, with a straight back, put your feet flat on the floor.
2. Hold a pair of light weights, like dumbbells or a medicine ball.
3. Slowly lift the weights toward your shoulders, keeping your elbows close to your body. Lower the weights back down to your sides and repeat the lifting process.

Replace weights with resistance bands for an alternative arm curls workout.

1. Place the middle of the band under your feet.
2. Hold the ends of the band in each hand.
3. Slowly curl the band toward your shoulders, keeping your elbows close to your body.
4. Lower the band back to your sides and repeat.

Shoulder Press and Shoulder Raises

Shoulder press and shoulder raise exercises both help you build muscle mass in your shoulders, triceps, and upper body. This can make everyday tasks like lifting objects and pushing a wheelchair easier.

For a shoulder press:

1. Sit in a chair with your back straight.
2. Hold a lightweight in each hand.
3. Raise your arms to shoulder height and bend your elbows, bringing the weights to ear level.
4. Slowly push the weights overhead, straightening your arms.
5. Lower the weights back to ear level and repeat.

For shoulder raises:

1. Sit with your back straight and your feet flat on the floor.
2. Hold a lightweight in each hand.
3. Raise your arms to shoulder height, but keep your elbows slightly bent.
4. Slowly raise the weights to ear level, keeping your shoulders down.
5. Avoid any shrugging motion.
6. Lower the weights to shoulder height and repeat the motion.

Leg Raises and Stretches

Leg lifts are a great way for older adults to improve flexibility, core strength, and balance. They also improve lower body strength, particularly in the quads, hamstrings, and glutes.

For a seated leg lift:

1. Sit in a chair with a straight back and flat feet.
2. Lift one leg off the ground, keeping your knee straight and your foot flexed.
3. Hold your leg in a lifted position for a few seconds.
4. Lower the leg slowly back to the ground.
5. Repeat this process with your other leg.

Leg stretches are an easier version of traditional leg raises. They help reduce muscle tension and improve circulation in your limbs.

1. Sit up straight.
2. Lift one leg off the ground.
3. Keep your knee straight and your foot flexed.
4. Gently pull the raised leg toward your chest.
5. You should be able to feel the stretch in your hamstring area.
6. Hold the stretch for a few seconds, then lower your leg back to the ground.
7. Repeat the process with your other leg.

Sit-and-Stands

Sit-and-stands are a simple, effective way for older adults to exercise. This repeated motion can help improve core strength and protect your balance. Also known as chair squats, sit-and-stands are a great way to exercise while also actively preventing falling at home.

1. Sit in a chair with your feet on the floor.
2. Place your hands on your knees.
3. Lean forward slightly to engage your core muscles.
4. Stand up from the chair, keeping your knees in line with your toes. Your weight should be on your heels.
5. Sit back down in the chair, maintaining control of your body.
6. Repeat this action several times.

Seated Back Stretch

Seated back stretches provide a gentle, effective exercise to improve flexibility. These stretches help relieve tension in your muscles and improve your posture.

1. Sit in a chair, keeping your back straight.
2. Place your hands on your hips and inhale deeply.
3. Twist your upper body to the right as you exhale. Use your hands to guide the movement.
4. Keep your head and neck in line with your spine.
5. Hold the stretch for a few seconds, then inhale and return to center.
6. Exhale and repeat the stretch to the left.

Side Twists and Stretches

Seated side twists and side stretches can also improve your dexterity. They can help open up your diaphragm and reduce the risk of muscle pain.

For seated abdominal twists:

1. Sit in a chair with your feet on the floor.
2. Keep your back straight.
3. Place your left hand on the outside of your right thigh.
4. Place your right hand on the armrest of the chair.
5. Inhale deeply, then twist your upper body to the right as you exhale.
6. Hold the stretch, then return to center and repeat.

Seated side stretches represent a more relaxing alternative to side twists.

1. Sit in a chair, keeping your feet flat and your back straight.
2. Extend your right arm above your head and reach toward the left.
3. You should feel the stretch in your right side.
4. Hold the stretch for a few seconds, then return to center.
5. Repeat the movement on the other side.

Stay Safe While Exercising

Chair exercises are generally safe and low-impact. However, it’s still important to consult a doctor before starting any new exercise program. This is particularly important if you have any medical concerns or chronic conditions.

Verifying new exercises with your doctor helps you avoid serious risk factors. These can include cardiovascular disease, osteoporosis, and mobility limitations. One way to limit risk factors is to exercise with someone else. For example, home help can provide support for older adults with mobility challenges. The right home help provides assistance when necessary, while still allowing adults to maintain independence.