3 Simple Chair Exercises For Seniors To Boost Leg Mobility

As you get older, maintaining free movement can become more challenging, even for those who haven't reached senior age. It’s crucial to keep doing basic exercises to build strength and muscle, as staying mobile is essential not just for your well-being but also to ease burden on those who may be caring for you.

Centers for Disease Control and Prevention (CDC) recommends, “ults need 150 minutes of moderate-intensity physical activity a week. This can also be 75 minutes of vigorous-intensity or an equivalent combination of moderate- and vigorous-intensity physical activity. In dition, ults need at least 2 days of muscle-strengning activity each week.”

“We understand that 150 minutes of physical activity each week might sound like a lot, but you don't have to do it all at once. It could be 30 minutes a day, 5 days a week. You can spre your activity out during week and break it up into smaller chunks of time.”

Check out se three easy chair exercises that seniors can do for better leg mobility

Marching: Sit in a chair with your back straight and your arms at your sides. Ensure that you maintain good posture and lift one thigh as high as possible, n switch to or leg. Continue this chair aerobic exercise for at least 20-30 seconds.

Ankle pumps with straight knees: In same seated position as for marching, inste of lifting your thighs, extend one leg and mimic motion of pressing down a gas pedal. Make sure you feel stretch in your calf.

Seated knee extensions: While seated with a straight back, lift one foot up and squeeze your quricep muscles for 3 seconds. Switch legs and continue this exercise for at least 15 seconds on each side.

se simple exercises can help improve mobility and maintain muscle strength, making daily movements easier as you age.