Chair Exercises for Seniors
Exercise is an important part of a healthy lifestyle at any age. However, as you grow older, it can be even more important to help keep your mobility and independence. It can also help manage certain conditions, reduce health risks, and boost your mood.
Chair exercises can be an accessible way for older adults to get regular physical activity. The Centers for Disease Control and Prevention (CDC) recommends that people ages 65 and over aim for 150 minutes per week of moderate intensity aerobic activity and 2 days of muscle-strengthening activities.
If you have a chronic condition or limited mobility, you may need to modify these recommendations. That's why it's important to speak with a healthcare professional before beginning a new exercise routine.
Specific benefits of exercise for older adults
There are various benefits of exercise for older adults. According to the ' Physical Guidelines for Americans, 2nd Edition,' some of the top benefits include:
a lower risk of certain health conditions, such as:
heart disease
stroke
hypertension (high blood pressure)
type 2 diabetes
improved bone health
a lower risk of dementia
improved quality of life
a lower risk of depression
A 2018 review of research examined various studies on the impact of resistance exercise on bone health. The review found that resistance exercise, either alone or in combination with other interventions, may be an effective strategy to improve muscle and bone mass in older people.
Another study from 2018 examined the role exercise plays in the management of the symptoms of depression in older adults. The researchers found that combining physical exercise of high or low intensity with antidepressants may be more effective for sedentary older adults with major depression than antidepressant drug therapy alone.
Getting started
Before you begin any new exercise program —even those designed for older adults, such as the one below—make sure your doctor has cleared you to participate in physical activity.
These exercises are all doable at home. Alternatively, you may wish to join a fitness class led by a qualified instructor at a physical therapy clinic or fitness center.
The key to a successful exercise session is to take it slow, know your limits, and listen to your body. If something doesn't feel right, stop and try a different exercise. If you continue to feel discomfort or pain, consult your doctor or a physical therapist for guidance.
5 seated leg exercises
Seated exercises allow you to target the lower body while seated. These may be a good alternative to other exercises for various reasons, such as:
mobility issues
balance issues that prevent standing exercises
recovery from surgery or an injury
Safety tips
Choose a sturdy chair that does not tilt, move easily, or wobble.
If you can, choose a chair without arms so you have more room to move freely.
If you have any concerns or have been advised to limit activity, speak with your healthcare professional before beginning the exercise program.
Seated marches
Seated marches can be a good warm-up exercise as they can get your heart pumping.
Sit in a chair with your feet flat on the floor.
Slowly raise one knee without leaning back. If your chair has armrests, you can use them to help keep you from leaning.
Lower your leg and place it back on the floor.
Repeat with the other leg.
Do this for 30 seconds, quickening your pace if you are able.
Seated knee extensions
Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor.
Extend and straighten your right knee while focusing on squeezing your quadriceps at the front of your thigh. Hold for a count of 1.
Bend your knee and bring your heel as close to the chair as you can.
Lower your leg and place your foot back flat on the floor.
Repeat with the other leg.
Repeat this process for 30 seconds if you are able to.
Seated knee abduction and adduction
Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor.
Place your hands on the inside of your knees.
Gently push your knees against your hands as they apply counter pressure.
Hold for 3 seconds and then relax.
Place your hands on the outside of your knees.
Gently push your knees outward against your hands as they apply counter pressure.
Hold for 3 seconds and then relax.
Repeat these steps for 30 seconds if you are able.
Seated hamstring stretch
Sit up straight near the front of a chair with your feet flat on the floor.
Extend your right leg out in front of you with your heel grounded into the floor.
Point your toes toward the ceiling.
Placing your hands on your left thigh for support, gently hinge forward from the hip.
Keep your spine in a neutral position and hold for several seconds.
Return to the starting position.
Repeat on that leg to reach around 60 seconds in 'hold' if you are able.
Repeat the process on the other leg.
Ankle stretch
Sit in a chair with your feet flat on the floor.
Holding onto the side of the chair, straighten your left leg with your foot off the floor.
With your leg straight and raised, point your toes away from you.
Point your toes toward you.
Try to do 2 sets of 5 stretches on each side.
8 full-body chair exercises
This full-body routine includes exercises that you can do either seated or standing. It also includes weighted exercises with light dumbbells or hand weights.
Doing exercises from a standing position can help improve balance, but if your mobility is limited, you may find it easier to do them seated.
Arm circles with or without marching, seated or standing
In a seated position, sit up straight with your feet flat on the floor and shoulder width apart. Extend your shoulders and elbows like an airplane.
If standing, have your knees slightly bent and your feet shoulder-width apart. Extend your arms as stated above.
March your feet in place, if you are able.
Keeping your posture, circle your arms in a clockwise motion (backward).
Then reverse the circular motion to counterclockwise (forward).
Try to do 8 to 12 repetitions.
Dumbbell curls
Either sitting or standing, hold a dumbbell in each hand.
Hold the weights down at your side with your palms facing inward.
Slowly bend one elbow, bringing the weight toward your upper chest. As you lift the weight, keep your elbow close to your side and rotate your palm so it faces your shoulder.
Pause and then slowly lower your arm back to the starting position, rotating your palm back inward.
Repeat with your other arm.
Do 12 repetitions on each arm, if you are able.
If you are standing, you can hold a weight in one hand and use the other to hold the back of a chair to help with your balance, if needed.
Dumbbell reverse fly
Either sitting or standing, hold a dumbbell in each hand.
Hold the weights about 12 inches in front of your chest. You should have your elbows up and slightly bent, and your palms should be facing each other, as if your arms are wrapped around a large beach ball.
Slowly pull the weights apart while trying to bring your shoulder blades as close together as possible. Allow the movement to pull your elbows back as far as you comfortably can.
Pause and return to the starting position.
Try to do 8 to 12 repetitions if you can.
Seated upper body twist
Sit upright in a chair with your feet flat on the floor.
Cross your arms in front of your body, reaching for your shoulders.
Without moving your hips, turn your upper body to the left as far as you comfortably can.
Hold for 5 seconds.
Repeat on the right side.
Do this 5 times on each side.
Squats with chair support
Stand behind a chair, facing the back of the chair.
Place your feet shoulder-width apart with your toes pointing forward.
Stand up as straight as you are able, retract your shoulders, and lengthen your neck and spine.
Place your hands on the back of the chair for support.
Hinge your hips back as if you are about to sit into a chair. Your hips will bend first, then your knees.
Bend your hips and knees into a squatting position that doesn't exceed 90 degrees. Your knees should remain behind your toes.
Pressing through your heels, return to the starting position.
Try to do 8 to 12 repetitions, if you are able.
Chair stands
Sit upright in a chair with your feet flat on the floor.
If you can, you may want to push the back of the chair against the wall so it doesn't move.
Keeping your back and shoulders straight, stand up from the chair using your hands as little as possible (or not at all).
Sit back down. Make sure each move is slow and controlled.
Repeat this standing and sitting movement until you feel you can no longer do it, or do 8 to 12 repetitions if it is more comfortable.
If you are able, rest for 1 minute and repeat another two times.
If the chair is too low, try sitting on a cushion and then removing it as you feel able.
Standing hip abduction with chair support
Stand behind a chair facing the chair's back.
Place your feet shoulder-width apart with your toes pointing forward.
Stand up as tall as you can, retract your shoulders, and lengthen your neck and spine.
Place your hands on the back of the chair for support.
Pick your left foot up off the floor, keeping your leg straight, and keeping your weight on your right leg.
Keeping your hips and toes facing forward, lift your left leg out to the side.
Slightly pause at the top of your range of motion.
Slowly bring your left leg back to the starting position.
Repeat with the right leg.
Do 8 to 12 repetitions.
Seated bicycle crunch
Sit upright in a chair, feet flat on the floor, shoulder-width apart. Make sure your toes are pointing forward.
Sit up as tall as you can, retract your shoulders, and lengthen your neck and spine.
Place your hands by your ears. Do not lace your finger behind your head or neck.
Pick your left foot up off the floor by raising your thigh off the chair.
Keeping your hips and shoulders stable, use your core to move your right elbow to the raised knee.
Tuck your belly button back toward your spine and return to the starting position. Be sure to sit up right, nice and tall, between exercises.
Repeat the exercise by raising the right knee and moving your left elbow toward it. Keep your movements slow and controlled.
Do 8 to 12 repetitions.
Tips for limited mobility
If mobility issues prevent you from completing seated or standing exercises, you can modify the moves and still benefit from them. You may be able to perform the exercise using a shortened range of motion.
For example, if you experience pain, shoulder mobility restrictions, or both with the dumbbell reverse fly, don't extend your arms as far back. Instead, only go as far as feels comfortable for you.
Listen to your body and start a flexibility and mobility routine in combination with your workouts.
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He's the director of the MIT AIDS lab and one of my favorite people in the world, because among other things, Joe, you get to see the future in ways that most people don't, so it's always a pleasure to talk to you about what we can expect and what we should be doing, you spend a lot of time thinking about transportation. I've had an opportunity to go to the MIT AI lab and drive Miss Daisy, although poorly, I must admit, I think I had a number of, uh, animated children as their balls went into the road. But, uh, transportation is a big issue. I, I think I might have mentioned in the past that I'm the, I'm the chair of our local senior center and, uh, by golly, it is, I think our number one issue is getting people to medical appointments or hairdressers or the grocery store and whatnot. So,What can we expect in the future as it pertains to transportation? Now, transportation, as you know, Bob, is one of my favorite topics. In fact, it is the very topic that got me into aging and retirement in the first place. I, uh, became a, shall we say, a sex in older drivers, an issue, uh, trapped somewhere between humor and horror in many transportation is one of those overlooked issues that people simply take for granted. Let's give us some context. Do you know that 70% of Americans over the age of 50 live either in suburban or rural areas where alternatives to driving either do not exist or they're just too difficult to use?Here's another little factory that few people think about, and by the way, even financial advisors get this wrong. What are the top three costs for a couple over 65? And immediately people yell out healthcare and housing. Well, they're not incorrect, but they are incomplete. Number 1 cost is housing, number 3 cost is health care, number 2 is so one of the things we also forget is that transportation is not just about getting you where you need to be, it is a vital part of quality of life. It's about getting to the things you want, the things that make you smile. You will get to the doctor's office. You will somehow get food delivered or you will get to the grocery as you know, Bob, one of my favorite uh uh stories I like to tell us, will you get an ice cream cone? Will you get the thing on a hot summer night that makes you smile that you don't need, you don't want to bother your adult daughter or a neighbor that you don't talk to on a regular basis, saying, hey, will you take me out to Dairy Queen for a saucer? That's not going to happen. But those little things are the things that make quality of life in older adulthood possible and so is one of the great missing links to a quality retirement plan and frankly in many of our communities. Yeah. Uh, so I want to turn my attention to, uh, my favorite topic, retirement and longevity planning, and obviously you spend as much time thinking about this as the other topics, so, uh, give us the brain dump. Well, I, I, I, this is gonna sound a lot to the audience like a word game, but I, I, I think if you think about it, you realize that it is not. There are many examples of very wealthy people out there who have not done very well in retirement. That is, they've not done very well in terms of caregiving or social connection or their, their health uh uh did not fare very they had a really strong bank account. What I'd like people to start thinking about is not simply retirement planning, but retirement preparation. So absolutely maintain that dedication and that discipline, if you will, to saving enough for financial security and advisors, employers and whatnot can help you with what that secret number might the difference between planning and preparing to make it always relate, in my case, Bob, as you know, always back to food, is kind of like grow is writing a shopping list. A shopping list is a until that food is in my cart, in my cabinet, or frankly on the stove, I'm not eating. So I would ask people to start connecting the money to what they're going to need. So if it's transportation, have you identified what those alternatives are going to be, who they're going, where those services are going to be, and how much they're going to cost? If you think about caregiving, having a long-term care plan or self annuitizing long term care makes infinite now that you got the checkbook, who's going to do it? What kind of services will you need? Do you even know what a geriatric care manager is to be able to integrate those things together to make it possible? So the difference between planning is the shopping list and having a checkbook. The preparation is actually having everything ready at the time of need, long before you need it. in retirement, Joe, and I think you've written recently about this topic about how to pivot when your retirement doesn't go as planned as as you've prepared for it. What, what do folks need to do? I mean, I look at retirement and I thinkUm, it's sort of like flying a plane, right? You just don't go from one point to another without making adjustments along the way. So whether it's an adjustment because of something that happened that was unplanned or something that happened that, uh, you just need to make adjustments for, but it's the unplanned things, the unexpected things that people really needed to prepare themselves for, right? Like yesterday won't be the same as tomorrow, uh, per se, right?Or tomorrow won't be the same as yesterday. You know, what's really funny, Bob, is if you think about the whole area of people that are entering it soon or already in there are frankly uh uh on a new frontier of retirement. Our parents, our grandparents, uh, not only had different financial strategies either uh because they, you know, they had uh defined benefits or or the like, frankly, they didn't live as long either. So this next generation is going to be living a much longer period with shall we say, relatively more uncertainty in that time that they're living, they're gonna have many different changes. We have, we have, uh, marketed a falsehood that retirement is somewhere between cruises and crutches. But in between, there's going to be so much more. There will be health events, there will be births of grandchildren. They'll be the desire and the demand to have to move. I would suggest that there will be more changes than all the previous life stages before challenge will be is that you may not be physically, emotionally, or maybe even cognitively uh is capable to, shall we say, be able to manage and pivot in those moments. So part of being prepared for retirement is having lots of plan B's and plan C's, which will also include having conversations with your partner, your spouse, your family, so they have a general idea of what, what is it that you would like or be on the, shall we say on standby for when you want to make the moves that you need to do. Yeah, you and I have talked a lot in the past about livable communities, about the age-friendly, uh, sort of, uh, uh, notion of having the eight domains all in place, whether it's housing or economic security or uh or uh community etc. Tell us, should people think about moving to communities that are quote unquote livable versus not so livable? Absolutely they they shouldn't, you know, the, the home is very important, but like the real estate mantra it says, it's about location, location, livable communities basically is not just is it have transportation alternatives, access to health care, cultural amenities, and the like, is it a place that will support you as you age? And there are tools out there. Yes, there's the designations of livable communities, but AARP also has a great website where you can punch in a zip code and it will give you scores out of fronts as to how livable or how age friendly a community might be. At the end of the day, it's up to you if you uh and your partner or if you're living solo to weigh which of those variables you think are the most important and how you'll be able to manage for transportation, housing, access to work. Frankly, don't ever forget the F word, access to fund matters. And access to a Dairy Queen with soft serve perhaps as well, huh? Got it. All right, Joe, uh, we've run out of time. We can't thank you enough for sharing your knowledge and wisdom with us. It's greatly appreciated. We'll have you back on a future episode for sure. Great. Thanks so much, Bob. Great being here. So that wraps up this episode of Decoding Retirement. We hope we provided you with some actionable advice to plan for or live better in don't forget, if you've got questions about retirement, you can email me at yfpodcast@yahoo and we'll do our best to answer your question in a future episode. And lastly, remember you can listen to Decoding Retirement on all your favorite podcast platforms. This content was not intended to be financial advice and should not be used as a substitute for professional financial services. 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- Axios
What to know about Legionnaires' disease amid a cluster of NYC cases
Two people have died among 58 cases of Legionnaires' disease in a cluster that broke out in the central Harlem area of New York City, officials said Monday. The big picture: People living and working in the area, which spans five zip codes, who are experiencing flu-like symptoms or having difficulty breathing should immediately contact a health care provider, the city's health department urged. Last week, the New York City Health Department said that one person had died and 22 had been diagnosed in the cluster since July 25. Now, that number has more than doubled. Read more about the cluster and the disease: What are officials saying about Legionnaires' cases? What they're saying: Acting New York City Health Commissioner Michelle Morse noted that while the disease can be effectively treated if caught early, high-risk New Yorkers — including people over 50, smokers or individuals with chronic lung conditions — "should be especially mindful of their symptoms and seek care as soon as symptoms begin." City officials emphasized in a notice that the issue is not related to any building's plumbing system and that it is safe to drink water, bathe, cook and use air conditioning. What's causing the spread? City officials believe the likely source of the bacteria causing people to fall ill was cooling towers in the central Harlem area, which spray mist. They said"remediation required by the Department has been completed for the 11 cooling towers with initial positive screening results" for a form of bacteria that causes Legionnaires' disease. What is Legionnaires' disease? Legionnaires' disease is a serious form of pneumonia caused by Legionella bacteria, according to the Centers for Disease Control and Prevention. Legionella, which grow in warm water, are usually harmless and found naturally, per the Occupational Safety and Health Administration, but can become a potentially deadly health hazard when the bacteria grows in places like cooling towers or HVAC systems. Outbreaks have also been linked to hot tubs, fountains and swimming and birthing pools, according to the Mayo Clinic. By the numbers: In general, reported cases of Legionnaires' increased in the years since the early 2000s, per the CDC. Around 6,000 cases of the disease are reported each year, but scientists believe reported totals are far lower than the actual number due to difficulty distinguishing from other types of pneumonia. According to the New York State Department of Health, between 200 and 800 cases are reported every year in the state — though most occur as single, isolated events. Is Legionnaires' disease contagious? In general, people do not spread Legionnaires' disease to other people, according to the CDC. When Legionella grows, it can spread via droplets of water small enough for people to breathe in. Though it's less common, people can also get sick if drinking water containing the bacteria accidentally goes into the lungs (think, if the water goes "down the wrong pipe.") What are the symptoms of Legionnaires' disease? Symptoms of Legionnaires' typically develop within two days to two weeks after exposure to Legionella, per the CDC, but it can take even longer. The symptoms of the disease include coughing, a fever, muscle aches, headaches and shortness of breath. Some people can also develop gastrointestinal symptoms. Threat level: Most healthy people exposed to Legionella don't get sick, but some people are at high risk. Those groups at increased risk include current or former smokers, people 50 years or older, people with chronic lung disease and people who have a condition or take medication that weakens their immune system. Yes, but: Untreated Legionnaires' can kill, the Mayo Clinic says, and according to the World Health Organization, it usually worsens during the first week. Diagnosing and treatment the disease as soon as possible can cut down on the time it takes to recover and prevent complications, like lung failure. How is it treated? It requires treatment with antibiotics, and in most cases, can be treated successfully. While healthy people usually do recover, they often still need care in a hospital, according to the CDC. There is no vaccine to prevent the disease, per the American Lung Association. Rather, the best way to prevent people from getting sick is for businesses and residential owners to ensure buildings' water systems are well-maintained. The organization also advises avoiding exposure to decorative fountains, hot tubs and other water sources until one knows how well they're maintained. To prevent the growth of Legionella in household water systems, New York state officials recommend letting faucets run on low before use. They also advise draining garden hoses, regularly checking chlorine levels in pools and hot tubs and flushing hot water heaters twice a year.
San Francisco Chronicle
28 minutes ago
- San Francisco Chronicle
CDC issues travel warning as chikungunya outbreak grows in China
U.S. health officials have issued a travel advisory for parts of China following a surge in chikungunya infections, a mosquito-borne viral disease that has sickened more than 7,000 people in Guangdong province since mid-June. The Centers for Disease Control and Prevention is urging travelers to exercise 'increased caution,' particularly in the city of Foshan, the epicenter of the outbreak. Chikungunya, primarily transmitted by Aedes mosquitoes, causes fever and severe joint pain that can last for months or even years. While the disease is rarely fatal, it poses elevated risks for newborns, the elderly and individuals with underlying health conditions, according to the CDC. Globally, the virus has led to over 240,000 infections and 90 deaths so far in 2025, the European Centre for Disease Prevention and Control reported. In Foshan, authorities implemented hospital protocols r eminiscent of the COVID-19 pandemic. Infected patients are isolated under mosquito nets and released only after testing negative or completing a mandatory seven-day hospital stay. Officials say nearly 95% of cases have been mild, with most patients recovering within a week. Chinese authorities have responded swiftly to combat the outbreak. Measures include large-scale mosquito control campaigns, steep fines for households that fail to eliminate standing water and the release of mosquito-eating fish and so-called 'elephant mosquitoes,' a species that preys on chikungunya-carrying insects. Drones are also being deployed to detect hidden breeding grounds. The CDC advises travelers to protect themselves by using insect repellent, wearing long-sleeved clothing and staying in air-conditioned or screened-in accommodations. Two chikungunya vaccines have been approved for use in the United States, though one has been flagged for potential adverse effects in people over the age of 60.
