Benefits of Chair-Based Exercise from an Occupational Therapy Perspective
Chair-based exercises are a great way to stay active, especially for older adults or those with limited mobility. These exercises can help improve your health and wellbeing, make everyday tasks easier, and support you to stay independent for longer. Occupational therapists use chair exercises with people experiencing limited strength and mobility as they are easy to perform and offer a graded approach to increasing strength, mobility and tolerance for physical wellbeing, this in turn increases psychological wellbeing.
In this two-part blog we will look at the physical benefits this month and the mental and emotional benefits next month.
Physical Benefits
Stronger Body and Increased Energy
Regularly performing chair exercises can make your muscles stronger and give you more energy. When you move your body regularly, your muscles get used to working, which helps you perform daily activities more easily and safely. Exercises like seated leg lifts, arm curls with light weights, and seated marches can all contribute to stronger muscles. Using resistance, such as light weights or bands will encourage stronger bone structure. Perform movements slowly and with purpose in a controlled manner
Better Flexibility and Movement
Regular chair exercises can help your joints to move easier and to stay flexible. This is important for keeping your body mobile and preventing stiffness, especially if you have arthritis or similar conditions. Flexible joints make it easier to reach, bend, and twist. Gentle stretches for your arms, legs, and back while seated can improve your range of motion, and in turn enable greater independence. Make circles with hands and feet, use slow, gentle and controlled movements.
Healthier Heart
Chair-based aerobic exercises can make your heart healthier. These exercises increase your heart rate, which is good for your heart and can help lower your blood pressure. You can perform movements like marching in place, controlled raising and lowering legs, or arm exercises such as side raises or bicep curls to get your heart pumping, any movements that cause you to feel warm are excellent. Even simple activities like seated dancing to your favourite music can be beneficial for your improving your heart health.
Less Chance of Falling
Chair exercises often include activities that improve balance and coordination. Improved balance means that you are less likely to fall, which is a big concern for many older adults. Simple balance exercises can help you stay steady on your feet. For example, practicing sitting and standing from your chair can enhance your balance and leg strength. Do this at least hourly, use slow controlled movements, hold the stand for a count of 10 seconds, use your hand on something to support with balance if you need to. Return to sitting in a controlled manner, do not ‘drop’ onto your seat.
Functional Benefits
Making Daily Tasks Easier
Chair exercises can support you to do daily tasks like getting dressed, cooking, and cleaning. Stronger muscles and better flexibility make these activities less challenging and help you to stay independent. Practicing movements that mimic daily activities, such as reaching for items on a shelf or lifting lightweight objects, can be particularly useful.
Maintaining Independence
Improving your physical abilities through chair exercises can help you stay independent. Occupational therapists focus on helping you live a fulfilling and self-sufficient life. Being able to take care of yourself is vital for your quality of life. Chair exercises can empower you to continue living on your own terms.
Customisation and Flexibility
Chair exercises can be adapted to your needs. Occupational therapists can design a program that fits your abilities, ensuring the exercises are safe and effective. You can start slow and gradually increase the intensity as you get stronger. For instance, you can begin with simple arm and leg movements and progress to using light weights or resistance bands.
Conclusion
Chair-based exercises offer many benefits. They improve physical health, mental well-being, and help you to stay independent. Occupational therapists use these exercises to help you achieve your goals and improve your quality of life. Chair exercises are not only effective but also inclusive, allowing everyone to enjoy the benefits of staying active.
This month we will look at some simple lower body exercises – Perform these slowly and in controlled manner.
- Place both feet flat on the floor, bring one leg up, keeping the knee bent. With knee in the air, squeeze the muscles in your bottom, then return your foot to the floor. Swap and move the other leg. Continue to perform both sides 5 times.
- Start with both feet flat on the floor, straighten one leg, keeping toes pointed to the ceiling, move that leg to the side as far as you can. Hold for 5 seconds, return that foot to the floor, then swap to the other leg. Repeat 5 times on each side.