Staying active as you age is crucial for overall body vitality.
These exercises can help you maintain independence and mobility while reducing the risk of injury.
You don’t need any fancy equipment, just a sturdy chair and a few minutes of your day.
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All you need is a sturdy chair and about 15 minutes to complete the routine.
Perform each exercise for the recommended number of reps, and remember to focus on proper form.
Let’s get started!
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This workout should take about 15-20 minutes, making it easy to fit into your daily routine.
Seated Marches
Seated leg lifts help strengthen your core, hip flexors, and lower body.
This exercise improves stability and balance, making everyday movements like walking and standing easier.
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It also engages your lower abdominal muscles, helping to build core strength and support your lower back.
Adding leg lifts to your routine can help prevent falls and maintain functional independence.
They mimic the movement of sitting and standing, which helps improve mobility and prevent muscle loss.
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By practicing chair squats, you’ll also work on improving joint flexibility and reducing stiffness.
Strong quads help support your knees and prevent joint pain.
Knee extensions also improve circulation in the legs, which is important for overall cardiovascular health.
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This exercise also enhances flexibility and helps with coordination, making daily movements smoother and easier.
This movement mimics walking and helps maintain lower body endurance.
Regularly performing seated marches can improve balance and coordination, which are crucial for fall prevention.
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Seated Calf Raises
This exercise helps maintain upper body strength and flexibility while improving shoulder mobility.
Using light weights can increase the intensity of the movement and promote better muscle tone.
Arm circles also help improve joint function, reducing stiffness and discomfort in the shoulders.
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