Chair Yoga Exercises for Older Adults
A healthy lifestyle requires both exercise and good nutrition throughout one's life, and as we get older, our needs change more and more. A rising amount of data show that older adults should exercise frequently. Yoga is a great form of low-impact exercise that anyone can try. Many yoga studios have beginner classes, as well as “gentle yoga” classes that are great for people living with arthritis pain. Exercising and practicing yoga can be beneficial for a variety of reasons, some of which are:
Physical benefits: Regular physical activity can help to maintain and improve muscle strength, flexibility, balance, and mobility, which can all decline with age. This can help to reduce the risk of falls and injuries, as well as improve overall physical function and independence.
Mental health benefits: Exercise and yoga have been shown to have positive effects on mental health, including reducing stress, anxiety, and depression. They can also improve sleep quality and cognitive function.
Social benefits: Participating in exercise and yoga classes or groups can provide a sense of community and social support, which can be especially important for older adults who may feel isolated or have limited social connections.
Other benefits: Exercise and yoga may also have other health benefits, such as improving cardiovascular health, reducing the risk of chronic diseases like diabetes and high blood pressure, and improving bone density.
It's important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns. They can help you to develop a safe and effective exercise plan that is tailored to your needs and abilities.
In this article, we wanted to provide you with different yoga exercises that can be done while seated in your chair! Chair yoga is a distinct kind of yoga that entails doing standard yoga poses while seated or standing while using a chair for support. Below, you will learn 4 different chair yoga exercises that you can incorporate into your daily routine to maintain an active lifestyle.
Overhead stretch
Start off facing forward in a sitting position with your arms at your sides. Take a long deep breath in, then gently extend your arms toward the ceiling. After holding this posture for a few breaths, slowly lower your arms back down while exhaling.
Seated cat/cow stretch
Sit with your feet flat on the floor on a firm chair. Sit towards the chair's center and put your hands on your thighs. Take a deep breath in and arch your back, expanding your chest and elevating your chin a little. Exhale, round your back, and tuck your chin into your chest. Then repeat slowly.
Seated mountain pose
Start by placing pressure on the chair's back. Lengthen your spine, extend your neck, and set your feet firmly on the ground. Create a 90-degree angle by bringing your ankles under your knees. Then put your hands on the tops of your knees and squeeze your thighs together. Take a few deep breaths and close your eyes to unwind even further.
Seated spinal twist
Sit sideways on the chair, with your right arm facing the back of your chair. Then twist your torso toward the right, holding onto the back of the chair, for a spinal twist. Lengthen your spine on each inhale and twist on each exhale for five breaths. Move your legs around to the left side of the chair and repeat the same movements.