Physical and mental health are among the main concerns for people as they age, as is the convenience of being able to exercise at home. This latter point has intensified, especially after the COVID-19 pandemic, when many people began experimenting with home workouts. After 50, it’s an age when exercise becomes important for a longer, healthier life. And nowadays, there are practical solutions, such as exercising using just a chair.
Exercises using this method can be considered low-impact and effective, making them perfect for this age group
The benefits of exercises performed with the aid of a chair are numerous, according to experts. When done correctly, these exercises strengthen the core from multiple angles, activating muscles that traditional abdominal exercises and planks often overlook. Furthermore, exercises using this method can be considered low-impact and effective, making them perfect for this age group. “Regular physical activity is highly beneficial for physical and mental health. In adults, it helps prevent and manage non-communicable diseases such as cardiovascular disease, cancer, and diabetes,” according to the World Health Organization.
These chair exercises are also great because they can be adapted to different fitness levels
One exercise you can do is, for example, seated knee raises. This exercise strengthens the lower abdominal wall, directly targeting abdominal flabbiness. It’s also an excellent warm-up that improves circulation and prepares the body for more intense exercise. These chair exercises are also great because they can be adapted to different fitness levels. You can also do core rotations. Rotational strength is essential for a strong, defined midsection. This is an ideal exercise for the obliques and waist, and it improves trunk mobility. Seated rotations work your obliques while stabilizing your abs and lower back, mimicking everyday movements like reaching or twisting.
Plus: excellent exercise for those who can’t do push-ups on the floor
Then there are seated chair press-outs, which are like doing a plank but seated. They strengthen the core because the pressing motion activates the transverse abdominis (the deep core muscle that flattens the stomach), along with the shoulders and chest for added stability. This movement can then be combined with seated dumbbell side bends, which strengthen the chest, arms, and abdomen. Side bends strengthen the obliques and help cinch the waistline. They are an excellent exercise for those who can’t do push-ups on the floor. When done seated with added resistance, they target the handles and tighten the sides of your core effectively.
Always keep in mind that it’s important to avoid injury and not to overexert yourself
In total, you can do three sets of 10, 12, or 15 repetitions each. Always keep in mind that it’s important to avoid injury and not to overexert yourself. The moment you feel any discomfort, it’s best to stop the exercise. For this reason, it’s recommended to exercise under the supervision of a personal trainer, a family member, or someone who can lend a hand if needed. In any case, exercising is always a good choice.
Let’s remember that science has spoken, and a lack of physical activity also affects mood, sleep, and energy levels. Fortunately, with these exercises, it’s not necessary to go to the gym or have expensive equipment to stay active. Along with these exercises, you can add activities that raise your heart rate, such as walking, hiking, or whatever your body allows. Leading an active life benefits the health of our body and muscles; combined with a balanced diet that prioritizes foods that truly nourish us from within, it’s essential. And as is widely known, physical activity, good nutrition, and a lifestyle tailored to our needs are great allies for mental health (stress, anxiety, depression), one of the major health issues of recent years.
