chair3The benefits of physical exercise are no secret, and the older we get the more it becomes necessary.

A lot of people seem to have the opposite attitude, that old age means it is time to take it easy and not put any strain on the body.

However, this is a big mistake because older adults that don’t exercise are at a much higher risk for a variety of health conditions.

Physical exercise does not have to be straining or stressful on the body.

Low impact exercises, such as the chair exercises detailed in this program, have been shown to be very helpful for seniors.

Research indicates that seniors in Canada are not getting enough exercise. Just over 25% of seniors are reportedly getting the recommended amount of physical exercise. That percentage is very low considering rising age of Canada’s population.

Falls in the home are the number one contributor to injury in people over 65. Poor balance and muscle weakness are directly associated with physical inactivity.

Regular strengthening and flexibility exercises can help reduce the risk of falls, as well as a number of other physical ailments.

How can chair exercises help improve senior health?

Chair exercises offer an excellent option for seniors to engage in physical activity at their own pace and level of exertion.

The idea is to start off slow and gradually build up the routine as required.

Increased physical fitness can help improve muscle strength, coordination, and confidence.

A balanced workout is recommended, so it is a good idea to select at least one exercise that targets each of the main muscle groups.

Muscle groups to focus on, include:

  • Legs
  • Back
  • Chest
  • Core
  • Triceps
  • Biceps
  • Core

By concentrating on each muscle group, it helps develop good balance and coordination for the entire body.


Regular physical exercise is perfectly complimented by a healthy diet. For a full recovery after a workout, the body needs the essential vitamins, minerals, and protein to make it happen.

You are doing yourself a great disservice if you are eating processed food that is high in saturated fat and sugar after exercising.

Some foods you should be eating after exercise, include:

  • Fruit and/or veggie smoothie
  • Yogurt, berries, and granola (smoothie bowl)
  • Nuts and seeds
  • Quinoa salad
  • Grilled chicken and veggies
  • Eggs – omelet with veggies
  • Fish – tuna and salmon are rich in omega 3s
  • Sweet potatoes
  • Leafy greens
  • Whole grain pasta or bread

These are just a few examples of healthy snacks or meals that are good for the body after a workout. The main thing is to avoid processed and deep fried foods as much as possible.


Muscle strengthening is one of the keys to physical health, and flexibility is just as important.

Stretching daily is a great way to improve flexibility. Stretching regularly throughout the day in short increments is the recommended approach.

Stretching is an excellent activity to implement into your morning routine. It is a good way to relax the muscles and get the blood flowing.

To prevent injury and excessive soreness, it is also a good idea to do some light stretching before and after your workout.

Senior Benefits of Chair Exercises

Exercise routines, like this chair exercise program that provide a full body workout, can help improve physical health and prevent illness and injury.

Benefits to be gained for seniors that do chair exercises, might be:

  • Longer life
  • Preventing illness
  • Preventing injury

Longer Life

Research shows that an inactive lifestyle is one of the top 10 contributors to death and disability for older adults.

Even just engaging in a light chair exercise routine a couple times a week can help improve quality and length of life.

Preventing Illness

Regular physical activity has been linked with the prevention of all kinds of health conditions, both physical and mental.

Consistent exercise can help reduce the risk of:

  • High blood pressure
  • High cholesterol
  • Cardiovascular disease
  • Stroke
  • Osteoporosis
  • Arthritis
  • Type 2 diabetes
  • Alzheimer’s and dementia

Preventing Injury

Steady exercise can not only help prevent illness, it can also help with avoiding serious injury.

Physical activity helps build strong muscles and improves bone density. These both contribute to improved balance and mobility, which can help prevent falls in the home.