A Daily Sitting Exercise Routine and Chair Exercises for Seniors

Daily sitting exercise routine

 The contemporary way of life has resulted in a decrease in physical activity among humans, with many individuals being predominantly sedentary. Owing to extended work hours, a significant proportion of the population is required to remain seated for extended periods. Prolonged periods of inactivity can lead to a variety of health issues.

Exercises to do while sitting on a chair

Knee extensions

Performing knee extensions can help individuals improve the muscular power in their legs and fortify the knee joints. To execute this exercise, sit upright on a chair without arms and position your feet on the ground while keeping your knees close to each other. Next, lift one leg up and forward, holding it for a second before returning it to the ground. Repeat this process for both legs and continue the exercise.

Hip march

Engaging in this exercise may aid in enhancing the flexibility of the thigh and hip regions. It is essential to sit up straight on an armless chair and grip the sides of the chair.

Begin by raising one leg while keeping the knee bent and ensuring that the sole of the foot is pointing downwards. Then, lower the foot back to the ground in a controlled manner. Repeat this sequence for both legs, one at a time.

Core twists

To work on your core and spine, you might want to consider attempting this exercise. Begin by sitting on the front edge of a chair with your back straight.

Next, plant your feet hip-width apart and flat on the ground while holding your hands together in front of your chest with your elbows facing outward.

While maintaining this posture, twist your body from the waist towards the left until you feel comfortable. Repeat this for the opposite side and continue.

Chest stretches

Stretching is crucial for your chest muscles, especially if you spend long periods of time sitting at a desk where your upper body is primarily engaged.

To perform this exercise, sit comfortably and steadily on the outer edge of a chair with your back straight. Next, bring your shoulders back and extend your arms towards the side while pushing your chest forward. You should feel a stretch at this point. Hold this position for 5 seconds and repeat the exercise.

Arms stretching

Performing arm stretches can be an effective approach to building strength and toning the muscles in your arms, leading to well-defined shoulders.

To execute this exercise, sit comfortably on a chair with your back straightened. Then, with your palms facing forward, raise your arms to your sides, making sure they are fully extended.

Raise your arms as high as possible and hold the stretch for a moment before bringing them back to the starting position. Repeat this sequence several times.

Hamstring stretches

Individuals who spend prolonged periods sitting are often susceptible to having tight hamstrings, which can result in muscle strains and weakness if left unaddressed.

To stretch your hamstrings, begin by sitting comfortably on a chair with your back straight and bring one leg forward. Next, attempt to reach your toes with your hand while keeping your leg extended.

If you are able to hold your toes, remain in this position for a few seconds before releasing and repeating the exercise with the other leg.

Neck stretch

This exercise is ideal for seniors and working individuals alike as it can be done while seated, without the need for any equipment, to maintain fitness.

The exercise can assist in loosening a stiff neck. To perform the exercise, sit upright and place your left hand on your right shoulder.

Next, attempt to keep your shoulder down while tilting your head to the left. You should feel a satisfying stretch in your neck.

Maintain this stretch for five seconds before repeating it three times on each side.

Wrist stretching

This seated exercise is particularly beneficial for individuals who have sedentary jobs and spend extended periods working at a computer desk. Moreover, it is one of the simplest exercises you can perform while seated.

Start by lifting your wrist in front of you and perform ten clockwise rotations. Follow this by doing ten anti-clockwise rotations. Repeat the exercise with both wrists.

Additionally, you can stretch your arms by extending them and pressing your palm with the other hand.

Once you have completed the stretches, shake your hands to help loosen them up.

Frequently asked questions

What exercises do I do if I sit all day?

If your profession requires you to sit at a desk for prolonged periods, it is recommended that you take frequent breaks to move around. Take advantage of these breaks by walking around for a few minutes, using the stairs instead of the elevator whenever possible, and engaging in any form of physical activity. Additionally, during these breaks, you can perform seated exercises on a chair to stretch various body parts if desired.

How long should I exercise if I sit all day?

If you have a sedentary job that requires sitting for prolonged periods, it is recommended that you aim to engage in at least one hour of exercise per day. By incorporating seated exercises into your daily routine, you may be able to prevent many health issues that arise from prolonged sitting.

Is it good to exercise while sitting?

Performing exercises while sitting can improve various aspects of your health such as posture, core strength, blood circulation, joint flexibility, balance, and overall fitness. These exercises can be especially beneficial if you have a sedentary lifestyle or mobility issues. It's recommended to incorporate sitting exercises into your routine and also consider getting a full body health checkup every six months or at least once a year. Read more