Chair Pilates & Yoga Moves for Older Adults

As the weather gets colder and outdoor activities become increasingly limited, it is important to maintain our physical activity. However, not everyone may feel comfortable or able to participate in traditional exercises on their floor. That is where chair Pilates and yoga come in! These gentle practices can be adapted for older adults, making them accessible and beneficial for everyone. Here are some ideas for your next workout routine:

Chair Pilates Moves¹

1. Seated Marching

1. Sit up tall in your chair with your feet flat on the floor.
2. Lift one knee toward your chest while keeping the other foot grounded.
3. Alternate legs, marching in place.

Benefits: Improves circulation and warms up the legs.
Progression: Put a heavy book on your lap or a resistance band around your feet.

2. Backwards arm lifts

1. Lean slightly forward.
2. Extend both arms backward.
3. Raise the arms as high as you can comfortably behind you.
4. Lower the arms and repeat.

Benefits: Strengthen the back and triceps while improving posture.
Progression: Hold water bottles or soup cans in each hand.

3. Seated Side Leg Lifts

1. Shift to one side of the chair and sit tall.
2. Lift the knee as high as comfortable sideways, then lower it back down SLOWLY.
3. Repeat on the other side.

Benefits: Strengthens the outer thighs and improves balance.
Progression: Perform the exercise with a straight leg

Chair Yoga Moves²

1. Seated Cat-Cow Stretch

1. Sit at the edge of your chair with your hands on your knees.
2. Inhale as you arch your back (cow), lifting your chest.
3. Exhale as you round your back (cat), tucking your chin.

Benefits: Increases spine flexibility and alleviates tension.

2. Seated Forward Bend

1. Extend one or two legs in front of you and take a deep breath.
2. As you exhale, hinge at the hips and lean forward, reaching towards your feet.
3. Hold for a few breaths, feeling the stretch along your back and legs.

Benefits: Stretches the back and hamstrings.

3. Seated Tree Pose

1. Sit tall with feet flat on the floor.
2. Lift one foot and place the sole against the inner thigh or calf of the opposite leg.
3. Bring your hands to the heart or overhead for a few breaths, then switch sides.

Benefits: Improves balance and strengthens the legs.

Conclusion

Chair Pilates and yoga are wonderful ways for older adults to stay active and healthy indoors. Consider physical therapy or personal training for more ways to maintain your physical activity and health. These services can teach you exercises that can easily be integrated into your daily routine, whether at home or in a community setting. Remember, the key is to practice regularly and listen to your body. For more tips on your home exercise program, consider physical therapy or personal training for a personalized, goal-orientated regimen.

References (and sources for more ideas!):

1. Chair Pilates for Seniors & Beginners || Gentle Pilates Workout with Stretching. www.youtube.com. https://www.youtube.com/watch?v=jsFzFiyDqBs
2. Jeffries T. 13 chair yoga poses you can do without leaving your seat. Yoga Journal. Published July 3, 2022. https://www.yogajournal.com/yoga-101/types-of-yoga/chair-yoga-poses/