Upper Body Chair Exercises for Senior Citizens

I have assisted my Mother with the exercise time at the nursing home facility where she works as Activities Director. As part of her job she does exercises with the residents. It is always fun for the residents to have another person help out. All of the exercises performed are chair exercises. The exercises are perfect for individuals with balance issues or are unable to stand for periods of time. It is important to give the residents, or anyone for that matter, a chance to move and flex to the best of his or her ability. Making use of the abilities individuals do have is smart. These are great movements for nursing home or long term care activity directors, senior center coordinators or even for anyone with mobility issues living at home that wishes to stay active.

During the chair exercises, make sure everyone is in a sturdy chair with two arms or couch. Feet should comfortably reach the floor. Put on some appropriate music for the exercisers to enjoy during the session. Each session should last between 10 and 20 minutes at a time. If health and stamina allows, more than one session can be completed within a day. Encourage all participants to modify or stop any activity if there is any discomfort or pain immediately. Each exercise should be done for 5-10 repetitions or as many times as comfortable. Have fun, get fit!

• 1. The Simple Sway: At the waist, move your entire body from left to right. Stay securely within the chair. Maintain a smooth motion to the beat of the music. If it is a fast song, it is ok to miss a beat or two.

• 2. Hand Swirls: Stick hands out straight in front of you. In opposite directions, make circular motions in the air.

• 3. Punch Away: Have two fists close to the chest. Fully extend one arm in a punching motion. Pull back and punch with the second arm. Repeat.

• 4. Reach to the Stars: Raise both arms. Using a grabbing motion, extend one arm upwards and “grab” at the highest point. Bring that arm back down and repeat with the other arm.

• 5. Drummer: Lift arms into a crooked drummer position. Alternating left and right arms, have the individuals make drumming motions. Drum to the beat of the music. Challenge the person to double time!

• 6. Dazzle ands: Bring your ands close to the chest. Extend it out and fully extend all fingers, exposing the palm of the hand. Close the hand and pull the arm back.

• 7. Baby Cradle: Curl your arms around your chest like you are holding a baby. Have everyone sway back and forth, rocking the ‘baby.”

• 8. Stir the Soup: Put one hand out at chest height with a clenched fist. Create a circular stirring motion, like stirring a pot of soup. After 8-10 stirs, change to the other hand.

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Sources: UGA Study about chair exercises for seniors
Seated Exercises Chair Aerobics