Q: What can you tell me about chair exercises for seniors? I have balance problems along with arthritis in my left knee that limits my mobility. A friend recommended chair exercises as a good way to get moving, but I don't know where to start.
A: Many people find it hard to believe, but the health benefits of chair exercises can be significant for seniors. Chair exercises can help you build muscle strength and endurance, improve your flexibility and balance, and boost your circulation and metabolism.
Your doctor or physical therapist can be great resources to help you learn more. All you need is a sturdy, four-legged chair that sits flat on the floor. Don't use a rocking chair or a large cushioned chair that doesn't provide support.
There are lots of great instructional DVDs, VHS tapes and books you can purchase to guide you through a variety of chair exercises that you can do at home. To find these products, try websites such as Sit And Be Fit (www.sitandbefit.org, (888) 678-9438), a nonprofit organization that has a chair-exercise television program on many PBS stations across the country and sells dozens of DVDs, videotapes, CDs and books on exercise programs depending on your needs and ailments.
Another great chair fitness option you should check into is "chair yoga," which is ideal for improving your flexibility and range-of-motion. Some good resources for finding chair yoga instructional videos and DVDs are www.yogaheart.com, www.peggycappy.com and www.strongerseniors.com.
Also see Chair Dancing International (www.chairdancing.com, (800) 551-4386), a company that offers chair exercise videos that incorporate gentle, no-impact dance moves into their routines.
If you don't like exercising alone or need some motivation, call you local senior center to see if it offers chair exercise classes. Or consider joining SilverSneakers (www.silversneakers.com, (888) 423-4632) or Silver&Fit (www.silverandfit.com, (877) 427-4788). These are fitness programs offered in fitness centers, gyms and YMCAs throughout the nation that offer exercise classes designed for seniors, including chair exercises.
There are also several pieces of equipment you might want to purchase to enhance your chair exercises. To boost your circulation, balance and leg strength, consider a pedal exerciser (prices range from $25 to $100-plus), which will give you a bicycle-type workout from your chair. It also can be set on a table to exercise your arms. The Sit-N-Stroll Portable Foot Exerciser is another handy tool for stimulating leg circulation.
And for chair strength training exercises, there are elastic bands, small hand weights and medicine balls you can purchase for about $10 that provide muscle toning resistance. You can find all these products at sporting goods stores or at Amazon.com. Cans of soup, water bottles or milk containers filled with water or sand can be used (like small hand weights) for resistance training.
Another great strength training tool you should know about is the Resistance Chair ($280). This is an all-in-one home fitness system that helps seniors maintain and improve their strength from a safe, seated position. To learn more, see www.vqactioncare.com or call (800) 585-4920.
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