Here’s 7 daily chair exercises all seniors should do. These fully seated exercises address posture/stooping, mobility, fall prevention, muscle weakness, back pain, neck pain, and shoulder pain. Seated exercise for seniors is crucial to avoid the stiffness and tiredness that comes from sitting all day. This seniors workout to do at home, includes sarcopenia exercises which help prevent the type of muscle wasting that can have a dramatic effect on the health of the elderly. And it only take about 5-7 minutes a day!

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0:00 Intro
0:11 EXERCISE 1. Mobilise your spine
0:45 EXERCISE 2. Loosen your Neck & Rib joints
1:20 EXERCISE 3. Whole spine workout
1:55 EXERCISE 4. Lower Back & Shoulders
2:29 EXERCISE 5. Calves & Shins
3:06 EXERCISE 6. Leg Workout
3:52 EXERCISE 7. Core & Arms
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SENIORS FITNESS EXERCISE FOR SENIORS OVER 70
1. Torso Rotation
This strengthens our core, our shoulders (scapular retractor muscles), and mobilises the midback and rib cage which can become rigid as we age.

2. Side Bends
This works the core muscles on your sides, and mobilises the neck, back, & ribs (in a different direction) to avoid back and neck pain.

3. Seated Cat Cow With Chin Tuck
Here we’re stretching & strengthening back muscles, working the abs, and helping straighten up any forward head posture.

4. Lumbar Bend with Shoulder Squeeze
This mobilises the spine, stretches the legs (hamstrings especially), and strengthens muscles to help prevent rounded shoulders.

5. Heel & Toe Raises
This exercise is wonderful for leg circulation. (so if you get any age related leg swelling this is great). It strengthens the calves. And it helps you to lift your toes as you walk to avoid stumbling.

6. Leg Trio
Muscle wasting, or “sarcopenia” as it’s called, is a leading cause of health conditions in seniors, so working your leg muscles—and other muscles in the body—is important. This exercise also helps you lift your legs higher when you walk to avoid tripping.

7. Leg lift Twist
This last exercise looks like a workout for the legs, but actually strengthens the arms, shoulder and core more.
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What is SARCOPENIA? Age-related loss of muscle
• Affects 5–13% of 60–70 y/o people, and 11–50% aged 80+
• Muscle strength declines by 1.5% between 50 & 60 y/o. And by 3% thereafter.
• 58% higher risk of fracture
• 1.5 - 4.6 times higher risk of disability
• Twice as likely to be hospitalized
• 41% higher mortality rate in older adults
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.aginginmotion.org/app/upl...

#bodyfixexercises #seniorsfitness #seniors