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Take a Seat! 5 Simple Chair Exercises to Keep You Moving.

Getting exercise can be difficult enough as we age, but doing so in winter and with covid-19 restrictions? That makes it even harder. Thankfully, we’ve got you covered. Keep your body moving with these simple exercises that can be done from the safety and comfort of a chair. For all exercises, be sure to sit tall, keep your stomach muscles engaged, and keep your breathing steady.

Some of our MacLeod Cares Residents taking part in a seated exercise class focusing on strength and mobility.

Neck Rolls – Keeping your chin level, slowly turn your head to the left and hold for 10-15 seconds. Come back to the center then slowly turn your head to the right and hold for 10-15 seconds. Repeat the whole process 4 times.

Arm Circles – Holding a small pillow or ball if you have one, extend your arms straight out in front of you and make a small circle in a clockwise direction. Repeat 10 times. Switch directions for another 10 circles. This will help keep your shoulders strong.

Glute Squeeze – Easy but effective. While seated simply squeeze the muscles of your buttock together tightly and hold for 2-3 seconds. Release and repeat 10 times.

Toe Raises – Sit tall in the chair with your feet planted on the floor. Slowly lift your toes up as far as you can while keeping your heels on the ground. Lower the toes back down and repeat for 10 reps.

Heel Raises – Sit tall with your feet firmly planted on the floor. Slowly lift your heels up as far as you can while keeping your toes on the ground. Lower the heels back down and repeat for 10 reps.

You may practice these exercises 2-3 times a week to help keep your body moving and your muscles engaged. Be sure to drink water afterwards and only do what your body will allow.