Do We Really Need To Do More Cardio?

You are probably familiar with the benefits of exercise. To name a few- it improves our health and health outcomes, improves our quality of life, and improves our ability to perform all our daily tasks -including tasks of leisure. And – it makes us feel better!  There may be activities that we can no longer do for a number of reasons, seated chair exercises for seniors is always a good option. We just need to get a bit creative with it.

The current recommendation for physical activity is 150 minutes of moderate activity a week or 75 minutes of vigorous intensity activity. Of course, we can break that up into 30 minutes of activity over the span of 5 days. Also of importance is that we should also include 2 days a week of strength training and 3 days of balance exercise (Center for Disease Control, 2022).

That may seem overwhelming- but when we break it down and realize that some activities are multi-component, it becomes a bit more doable. Adding in the strength and balance component isn’t as overwhelming as it sounds. By adding in physical activity that combines those components, we get more bang for our buck (keep reading for some ideas). We can also break up that 30 minutes into 10 minute bouts- it doesn’t have to be done all at once. Seated chair exercises for seniors, or anyone really, can come in many forms. Chair yoga can be an accessible way to get in that cardio.

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How Hard Should We Be Working?

For now, let’s just focus on the aerobic cardio component and what that actually means:  Simply put, it is an activity that gets you breathing and your heart rate elevated a bit. Of course, this is individual- what may be moderate for one person may be vigorous for someone else. There are many ways to measure this intensity level. One simple way to measure this intensity is through the Borg Scale or the Modified Borg Scale.

The modified version may be easier to visualize as it goes from 0-10. It is more user friendly and is pretty simple to use. The original version has a scale of 6-20 that closely correlates to your heart rate. Take a look at it here:Modified Borg Scale.

0 is sitting quietly at rest and 10 is a maximal effort like running after a bus.  Basically moderate activity would be around 3-5: you can talk comfortably and are not gasping for breath, you may start to feel warm, and you feel like your heart rate and breathing rate are increased. 

This gives you a gauge to know if you should work a bit harder or maybe slow it down a bit. That is pretty much it. Take a look at some research if you are interested in more information about this scale. Of course, you should always consult with your healthcare provider for any parameters that may be specific to you or any medical issues that you may have.

Exercise: 5 Tips For Getting Started And Staying Motivated

1.Don’t think all or nothing

Start slow and gradually build. Work up to 10 minutes and add more as you feel able.

2.Think in terms of function

Think about incorporating this activity into your daily routine. Can you add in some extra walking when you are doing errands? Can you add some more steps when getting the mail? Exercise doesn’t always have to be formal. Where can you add in activity?

3.Have options available

Have multiple ideas and ways to exercise to stay motivated and prevent boredom. Plan for different avenues of getting mobility- walking with friends, taking a class, You Tube videos at home- be creative.

4.Make movement meaningful 

Find ways that are meaningful and beneficial. Volunteer opportunities are everywhere- are there ways for you to get some activity in that way? For example, my local library uses volunteers to re-shelve books. If you have a love for animals, pet rescues and shelters have lots of work available. Check out your local nature centers, museums, and cultural centers for some ideas.

5.Get more bang for your buck with multi-component activities.

These are activities that combine 2 or more types of physical activity. Such as dancing- we have a cardio component and a balance component. Gardening – involves digging and lifting for the strength component, as well as walking and carrying items for the cardio component. Grocery shopping involves walking and lifting to carry bags and items. Housecleaning involves walking, carrying, and balance. Again, we can get creative here. Keep reading for some simple tips ideas that may resonate with you.

Exercise Ideas: Cardio Exercise For Seniors

Aerobic activity ideas:

• Walking with friends (or pets)
• Water aerobics, water walking, swimming
• Dance classes
• Walking as part of golfing
• Cycling or stationary bike
• Pickleball
• Walking with walking poles-a great option for anyone, but especially if you were a runner and no longer able to participate in running

5 Seated Chair Exercise Ideas For Seniors:

1.Wheelchair Mobility

You can add in some extra mobility here if you use a wheelchair. Try using just the arms, or just the legs or get outside for a change of scenery.

2.Seated Ball Toss 

We can use a regular ball or a weighted medicine ball (you will need a partner for this). If unable to toss or throw the ball-roll it back and forth across a table. You can also do a balloon tap activity by tapping  a balloon back and forth. This is also good for coordination and visual tracking-plus it’s kind of fun. Add wrist cuff weights to increase the workload.

3.Seated Ergometer

We can do this for the upper or lower body. You can work the legs by placing it on the floor, or you can place it on a table to work the arms. If using it to work the upper body, a great option is to stand up while using it for more of an effort. This version is pretty simple and it comes with a non skid mat, a timer, and it folds up for storage. This version is pretty basic, but it has been around for a while. There is no timer and thus- less things to manage or to wear out. These two options are less expensive than some other types.

There are many versions that are more high tech and that will have more resistance than these simple versions. When shopping for these, make sure you read the reviews and think about what you will be using it for. If you will be using it for both upper and lower body, keep in mind the weight of the machine as you will be moving it from the floor to the table. Also, keep in mind that the foot pedal and strap may not accommodate a larger foot size- you may need to place the foot on the side without the strap or use without shoes ( just socks). One more thing to note, you may need to play around with your positioning and what chair you sit in. All in all, these types of equipment are great options to get cardio and range of motion benefits in a safe and accessible way.

4.Seated Walking Workout

These are another option for seated chair exercises for seniors. You can find many options on YouTube with quick search. Here is one you may be interested in taking a look at: Seated Walking Workout-Silver Sneakers

5.Seated Chair Yoga

Seated chair yoga is a great way to get in some gentle seated chair exercises for seniors at home or in a class (check your local YMCA or Community Centers). You can find a big variety of styles to fit your needs. Of course, you can always do a search on YouTube and find something that resonates with you. You can find seated chair yoga videos at The Peaceful Chair YouTube Channel as well.

You can also add in some bed exercises. While not entirely seated, it is supported. It may sound strange but here is an example:  Lie down and sit up 5 times- add in a set of 5-10 bridges before each rep. Get creative with it- the possibilities are endless here.

I hope that you found something useful here, or at least got some ideas that you can further explore. There are many options for seated chair exercises for seniors. Keep reading for how we can use chair yoga to get in some wonderful cardio exercise, or scroll down for a link to a chair yoga video.

5 Seated Chair Exercises For Seniors: Chair Yoga For Cardio

There are many types of yoga -from Restorative to Hatha to Vinyasa- and it can be considered moderate to vigorous depending on how it is practiced. It can also be included in our multi-component activities as it can combine aerobic, strengthening, and balance activities. Today we are focusing on that aerobic component. Chair yoga can be a great option for anyone that may need to stay seated for any number of reasons.

Take a look at these 5 simple yoga poses. We have visited these in the past, but combined and performed at a bit faster pace- they make an excellent way to get aerobic activity. We will utilize bigger muscles to increase our cardio effort. Begin each pose in Mountain Pose with a long spine. Plant the feet firmly on the floor, hip distance apart, and parallel. Keep the chest broad and the shoulders down and away from the ears. If you need to, sit back in the chair-you may need to place yoga blocks or books under the feet so that they are grounded.

You can work up to 1 minute for each pose, or the repetitions of your choice. If desired, repeat for a total of 10 minutes. As always go at your own pace and stop if you are short of breath, have pain, or experience dizziness. Always consult with your healthcare provider before starting this or any exercise program. Take a look at the Borg scale to see how you are doing!

1. Mountain Pose With Arms Up

• Begin seated in Mountain Pose with a long spine, arms are by your sides with the palms facing the body.
• Stabilize through both feet to bring awareness to the core.
• Inhale as you raise the arms up, reaching the fingertips towards the sky- Only raise the arms as high as is comfortable.
• Exhale as you release the arms back down by your sides.
• Repeat 3-5 times or as desired.
• Modification: Grasp opposite hand to opposite elbow and lift the elbows up as high as is comfortable.

2.Low Lunge With Twist

• Begin seated in Mountain Pose with arms by your sides and palms facing the body-Stabilize through one foot to engage the core.
• On an inhale raise the opposite knee and both arms up towards the sky.
• Exhale as you bring the palms together and touch the outside of the raised knee.
• Inhale to reach the arms back up.
• Exhale to release the arms by your sides and the foot to the ground.
• Repeat on the other side, and alternate back and forth 4-6 times or as desired.
• Modification: Only lift the arms as high as is comfortable. If unable to lift the knee up, raise up onto the toes.

3.Cactus Arms 

• Begin seated in Mountain Pose with a long spine, arms are by your sides with the palms facing forward.
• Inhale as you raise the arms to shoulder height.
• Exhale as you bend the elbows.
• Inhale to open the chest to cactus arms.
• Exhale to bring the palms and elbows toward each other.
• Inhale to return to cactus arms.
• Exhale to release the arms back by your sides.
• Repeat 4-6 times or as desired.
• Modification: Only lift the arms as high as is comfortable. Palms and elbows may not touch, do not force or strain

4.High To Low Lunge Flow

• Begin seated in Mountain Pose with a long spine.
• Stabilize through one foot to engage the core.
• Inhale as you straighten the opposite knee and lift the foot towards the sky (back of thigh stays on the chair).
• Exhale to release the foot back to the ground.
• Inhale as you raise the same knee up towards the sky.
• Exhale to release the foot back to the ground.
• Repeat on the other side.
• Repeat, switching side to side 4-6 times or as desired.
• Modification: Only extend the knee or lift the knee as high as is comfortable. If unable to lift or extend the knee, alternate lifting the toes and then the heels.

5.Bird Dog

• Begin seated in Mountain Pose with a long spine, arms are by your sides with the palms facing the body.
• Stabilize through one foot to engage the core.
• Inhale as you straighten one knee, while lifting the opposite hand up to shoulder height.
• Exhale as you gently lower the foot and the hand.
• Repeat on the opposite side.
• Repeat 4-6 times or as desired
• Modification: Only lift the arm or straighten the knee as much as is comfortable. Modify by keeping the foot on the floor and sliding the heel out and back, or lifting the toes up and down.

Want More Seated Chair Exercise For Seniors?

I invite you to try out this seated yoga sequence that incorporates some of those poses if you would like to follow along with me: Seated Chair Yoga for Cardio

If you are new to chair yoga, take a look at Is Chair Yoga Right for You?

For some information on the benefits of strength training- take a look at Chair Yoga for Functional Strength.

If you are interested in learning ways to overcome barriers to exercising- I invite you to take a look at Motivation for Movement.

You may be interested in the 7 Day Chair Yoga Challenge

Here are some seated chair exercises you may be interested in (you can find some inexpensive yoga blocks here):

Lower Body Exercises With A Yoga Block

Full Body Exercises: Yoga Block

Chair Exercise With A Towel

Chair Exercises With A Ball

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Namaste!

Resources

Center for Disease Control, How much physical activity do older adults need? Retrieved from https://www.cdc.gov/physicalactivity/basics_older/index.htm on October 26, 2022.

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.