Exercise and Fitness over 50: Tips for frail or chair–bound

Exercise and Fitness over 50: Tips for frail or chair–bound

Even if you are frail or chair–bound, you can still experience the mood-boosting effects of exercise. Chair–bound adults can improve fitness with strength training, flexibility, and even some cardio activities. If being chair–bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair–bound fitness routine takes a little creativity and personalization to keep it fun.

Chair–bound Exercise and Fitness

• Strength: Use free weights ( “dumbbells”) to do repetitive sets of lifting. Don’t have weights? Use anything that is weighted and fits in your hand, like soup cans.
• Resistance: Resistance bands are like giant rubber bands designed to give your muscles a good workout when stretched and pulled. Resistance bands can be attached to furniture, a doorknob, or even your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
• Flexibility: By practicing mindful breathing and slowly stretching, bending, and twisting, you can limber up and improve your range of motion. Some of these exercises can also be done lying down. Ask your doctor or search online for chair-yoga possibilities.
• Endurance: Check out pool-therapy programs designed for wheelchair–bound seniors. Also, wheelchair-training machines make arm-bicycling and rowing possible. If you lack access to special machines or pools, repetitive movements (like rapid leg lifts or sitting push ups) work just as well to raise your heart rate.

Source: http://www.helpguide.org/life/senior_fitness_sports.htm