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Chair exercises for seniors are a safe, clinically-proven method of combating this fear of falling. For many seniors, falling creates an extreme fear of losing their independence. This fear of falling can be paralyzing and can control your life, but this does have to be your final chapter.
You can still begin to rebuild your strength and confidence with proper guidance from experts. Let’s learn about the most effective strategy to reduce your risk of falling with chair exercises.
The Hidden Danger: How Common Are Falls in Seniors?
Injury from falls is not just an accident, it is the leading cause for fatal injuries. Millions of seniors are seen in emergency departments each year because of fall-related injuries, such as hip fractures or brain injuries. Many seniors are affected by their injuries physically as well as mentally, as they develop a cycle of fear due to the previous fall. This fear can cause a person not to engage even in routine activities, which leads to muscle weakness and even higher risk of falling.
Muscle weakness and poor balance are the two most prevalent causes of falls, both of which can be prevented. Growing older does not mean you have to have a history of falls. The good news is that through exercise programs designed specifically for seniors, such as chair exercise, can help you to improve your muscle strength and balance.
Science-Backed: What Research Tells Us About Chair Exercises for Seniors
Exercising in a chair is very effective and this has been validated by scientific research and medical professionals. According to several peer-reviewed studies, regular exercise performed while sitting or standing (but assisted) can reduce risk of falling by nearly 34%.
- Research from the National Center for Biotechnology Information also reinforces these findings as it indicates that seated exercise improves physical function in older adults to a significant degree.
- Physical therapists at Cleveland Clinic have also confirmed that performing chair-based exercise securely increases muscle tone and flexibility of the lower body.
- A multitude of studies conducted for the purpose of creating science based evidence, by Harvard Health, provide proof that chair-based exercise will enable individuals progressively build essential leg strength/stamina resulting in prevention of accidental falls.
- The American Medical Association also reports that participating in seated/assisted chair-based exercise produces a significant improvement in one’s balance and overall mood.
A good Senior Citizen Fitness Program includes seated/assisted chair-based exercises that will take the results of all research into the realm of real and practical safety. ThriveCore senior fitness program has a special fitness program, 1-on-1 as well as group program that is personalized for you specific needs.
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Start Senior Fitness Training3 Key Ways Chair Exercise Directly Prevents Falls in Older Adults
. The three mechanisms are:
- Strengthens the Muscles Associated With Falling:
Sarcopenia is a condition that leads to a gradual decrease of muscle mass after 60 years of age. Doing chair exercises will help in preventing this condition by strengthening your lower body (legs, torso, and lower back) which provide you with the support necessary to balance while walking and/or falling. It also offers enough strength to contain your body weight when you begin to fall.
- Enhancement of Stability & Coordination:
You will continue to grow older; your ability to sense your body position in space will evolve as well. Studies have established that continuous seated movements sharpen this internal awareness. Regularly participating in chair exercise stimulates the coordination of both your brain and body to all work together. The result is dramatically improved coordination, which leads to fewer bumps or falls throughout your daily activities. You will be able to move with more control and less fear.
For better stability and fall prevention, read our guide on balance exercises for seniors.
- Development of Confidence & Decrease in Fear:
This may be the most impactful benefit. When you are fearful of falling, you become tense when walking. When you can successfully execute a chair exercise routine, you rebuild your confidence in your body’s ability to function properly. Evidence from the American Medical Association indicates that this type of exercise not only increases strength but also reduces your level of anxiety and depressive symptoms. As your confidence level increases regarding movement, you will break the cycle of working out less due to fear.
Is Chair Exercise Right for You? Who Benefits the Most
Seated exercises for the elderly are very inclusive and perfect for seniors who have limited movement, joint pain, are recovering from hip or knee replacements, etc. You won’t need a gym membership, and you won’t even have to stand for long because they allow you to remain seated in the chair while working out. This is the ideal program to help you get moving again independently.
If you have not exercised in a while, seated workouts are a good way to start. You can do these workouts if you have arthritis, diabetes, or heart disease. Seated workouts are a way to exercise when you have these health problems. You should start exercising with professional guidance. A personal trainer can make a fitness plan that’s just right for you. At ThriveCore, you can work with a trainer at home, where they naturally include chair exercises in your routine.
Expert Opinions: What Doctors Say About Chair Exercise for Seniors
The CDC says that all older adults should do at least 150 minutes of moderate exercise every week.Chair exercises are made for seniors to help those who have trouble moving or balancing do this amount of exercise safely. A physical therapist from Cleveland Clinic says that chair exercises can help you build muscle and become more flexible without hurting your joints. The American Medical Association says that another good thing about chair exercises for seniors is that they can also help with health.
Chair exercises do not just help you physically, they also help you mentally. So working with a trainer or joining a fitness program for seniors is a great way to get these benefits. Chair exercises are a great way for seniors to build strength.
Coaches at ThriveCore provide you with guidance and supervision to ensure the proper form of the exercises to avoid injury, as well as maximize the fall prevention benefits associated with exercise. They will give you the tools you need to turn your desire to improve your health into a plan upon which you can act.
How Often Should Seniors Do Chair Exercise to Prevent Falls?
Fall-proofing the body is not about spending hours at the gym every day. You can get results from 15 minutes of chair exercises every day. What really matters is doing these exercises every day, not how long you do them. The best thing to do is to exercise three to five times a week. This will help you build strength and balance over time.
To really prevent falls, you should do exercises that strengthen your muscles and also exercises that challenge your balance. A senior fitness program is the first step to get started because it is structured and safe. You will also have someone to report to, which’s better than just following a random video on YouTube. Fall-proofing the body is about being consistent and using a combination of muscle-strengthening exercises and balance-challenge exercises to prevent falls.
To build a safe weekly routine, read our senior exercise program guide for simple fitness guidance.
Start Your Journey: Chair Exercise Is the Safest First Step for Senior Fitness
Aging does not have to come with the risk of falling. You can take measures to prevent them from falling by engaging in chair workouts that have been shown through research to help lower their chances of falling. These exercises are recommended by physicians. It’s never too late to learn something new, so if you have limited movement, physical support will be there to assist you as well.
With all that said, you do not have to go through this journey all by yourself. The ThriveCore senior fitness program was developed to help seniors like you gain strength and reduce the chance of falling from your home. The trainers at ThriveCore are certified coaches for senior exercise and have been trained to know how to accommodate the special needs of seniors. Begin exercising and continue living a safe and independent life in your senior years.
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