Anyone can get moving with these 7 sit-down exercises. You will become stronger, balance better, and move with greater flexibility. Do them at least three times a week.
These exercises offer the following important health benefits:
|
|
|
|
|
| Increase or maintain muscle strength | Improve balance, coordination and mobility | Reduce risk of falling | Improve mood and overall well-being |
|
|
|
Increase | Improve balance, |
|
|
|
| Reduce risk of falling | Improve mood and overall well-being |
Do not exercise if you are not feeling well.
Stop if you feel dizzy, unwell or experience any pain or discomfort at any time during the exercise.
If you have any medical condition(s), consult your doctor before doing these exercises.
Sit on a sturdy chair with your feet shoulder-width apart.
Sit upright and breathe normally during the exercise.
Do not lean against the backrest.
Do the exercises slowly.
It has a backrest.
It should not swivel, have rollers, or be able to turn.
It should not be a foldable chair.
It should not be made of a light-weight material, such as plastic, as that may cause the chair to fall back easily.
If you are in a wheelchair, make sure the wheels are locked.
Here are some examples of chairs that you should not be using:
Use a towel that is at least one arm's length.
The towel should be pulled tight and held firmly in your hands throughout the exercises.
1. WARM-UP EXERCISE
Clap HandsContinue for 3 min
Always remember to warm up before exercising.
It improves blood circulation and helps reduce injuries.
2. STRENGTH EXERCISES
BoxerDo 10 times
This exercise strengthens your chest and shoulders, so that you can do things like carrying your grandchildren or the groceries more easily.
Pull DownDo 10 times
This exercise strengthens your upper back and helps to reduce stiffness in your shoulder joints.
Touch the SkyDo 10 times each side
This exercise strengthens your upper arms.
3. BALANCE EXERCISE
AeroplaneDo 10 times
This exercise focuses on the centre of your body and helps to improve your balance. Maintaining balance as we age helps to prevent falls. This exercise also reduces stiffness in your lower back.
For more benefits, repeat the Strength and Balance Exercises at least once.
4. FLEXIBILITY EXERCISES
Open ArmsHold for 20 sec
Give FlowersHold for 20 sec
Flexibility exercises help to loosen up your muscles and joints, so that you can bend easily to tie your shoelaces, raise your arms to wear clothes and reach up to get something on a shelf. They also help to reduce muscle aches after exercise.
