Now is the most important time when older people should be paying attention to the good health of their bodies. We know that we as a nation are going through a hard time. It will take a long while for things to go back to normal and that includes gyms being open again. But that does not mean that we can give up on our fitness. A healthy body means a healthy immunity which will help us fight against the deadly virus.
Now, if you’re a beginner, you may find it too confusing to know where to start. Don’t worry, you don’t have to do any hard core training exercises. Instead, it is best to start slow. These exercises are particularly beneficial for those who are a bit older in age and struggle with mobility issues. So, if you have elders at home then this exercise routine will be perfect for them. Fitness beginners will also benefit from sitting exercises. These gentle sitting exercises can be done at home easily.
If you don’t generally exercise much, do not worry, these seated exercises are gentle and easy to follow. All you need is a solid, stable chair on which you can sit with your feet flat on the floor and knees bent at right angles. Do not use chairs with arms, as these will restrict your movement. Wear loose, comfortable clothing and keep your water bottle with you. Work slowly and aim to gradually increase the repetitions of each exercise over time.
Do these exercises at least two times a week.
1. Posture check
Sit on the chair and keep your upper body straight. Keep your back straight. This will tone multiple stabilizer muscles in your body. Make sitting into an exercise by bringing your knees close together and clenching the inner parts of your thighs. Squeeze the buttocks while you pull your bellybutton in. Press your shoulders back. Stay in this position for long as possible
2. Seated Jumping Jacks
Now let’s do some cardio exercise without getting up from your chair. Do a few jumping jacks while you’re seated. Move towards the edge of the chair and open and close your arms and legs simultaneously or even alternatively. This is basically just jumping jacks in a seated position. Do it as quickly as you can and finish 10-20 reps for 2-3 sets.
3. Abs twister
To increase the mobility of your spine, do this exercise everyday. Move to the very edge of your chair and cross your arms at your chest. Pull your belly button inwards and stay in this position as you turn your torso first towards the right and then left. Alternate for 3 sets of 20-25 reps on each side. This exercise will also help in relieving the stiffness and or pain of your lower back.
4. Shoulder Press
Increase the strength of your shoulder muscles while sitting on a chair. Keep your feet firmly on the floor. Take a pair of dumbbells or water bottles in your hands, and hold them at shoulder level. Keep your palms facing outwards. Extend the elbows and press the dumbbells or water bottles over your head. Hold for a second before slowly returning to the starting position. Repeat 2-3 sets of 12-15 reps.
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