Been Sitting Too Long? : Tips To Help You Get Moving
Prolonged sitting- it is something we have all experienced and for many different reasons, different scenarios, and different circumstances. It may or may not have been in our control. We may work long hours at a desk with meeting after meeting, we may be a student spending long hours studying and reading, or we may have limited mobility for any number of reasons that may make it difficult to stand up and move around whenever we would like.
Whatever the reason, there are ways we can help mitigate the effects that it has on the body. There are many ways we can use chair exercises for better posture, strength, and overall health. Keep reading for some information or scroll ahead for 5 simple standing exercises for seniors.
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Recent studies have looked into the effects of prolonged sitting. Issues from prolonged sitting and inactivity range from obesity, to blood pressure issues, diabetes, depression, and poor heart health-just to name a few. There are of course many musculoskeletal issues that arise from prolonged sitting. While this subject is certainly multifaceted and complex, take a look at the following articles if you would like to learn more. Be sure to check in with your healthcare provider if you have concerns. Or keep reading for some tips to combat some of the musculoskeletal issues that can arise from prolonged sitting and learn 5 standing exercises for seniors for better posture.
Too Much Sitting-The Population-Health Science of Sedentary Behavior
Joint Prevalence of Sitting Time and Leisure-Time Physical Activity Among US Adults, 2015-2016
I have talked a little bit about posture as well as the effect that posture has on our breathing in Chair Yoga and the Core and Breathing for Better Mobility. Maintaining an optimal posture for hours on end is an impossible task for most people- no matter how fit that you are. The good news is that we can do some simple things to help combat the effects of prolonged sitting. And the even better news is that we can use some of our tools of yoga to help us (and it does not even involve any fancy yoga poses)- awareness and the breath!
The best way to start is by just being aware of what your body is doing- checking in with your posture and your breathing.This checking in allows you to make decisions about what to do next. Do you need to move? Do you need to reposition? Do you need some support in the low back? Do you need to do some stretches? Do you need to take some deep breaths? Do you need to lie down and unweight the body?
In Chair Yoga and Osteoporosis, I talked about the fact that we put more force on our spine when we are sitting vs. standing. Now, I am not suggesting you should stay in bed for hours by any means- but a 15 minute rest in a supported position may be just what you need. Any or all of these choices may be right for you. Of course, I am always an advocate for taking a nice deep breath before starting anything!
I have mentioned the ergometer for the upper or lower body in a previous post-Chair Yoga and Cardio. 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 basic, but it has been around for a while. There is no timer or extras here -and thus less things to manage or to wear out. There are many versions that are more high tech and that will have more resistance than this simple version.
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 easily get in some movement in your day and help with circulation.
We get good at the things that we practice and that includes poor posture and inactivity. Habits are hard to change, but they can be changed. Start small! Make small goals that eventually lead to big payoffs. All or nothing is probably not going to get you the results you want and it is just going to lead to stress.
Take a look at the following 5 standing exercises for seniors using a chair for support that we can do to combat the effects of prolonged sitting. These are standing exercises that involve unilateral standing. If that is not right for you, skip ahead to tips to combat the effects of prolonged sitting and see if any of these resonate with you.
5 Standing Chair Exercises For Seniors: Better Posture
For all of these exercises, be sure to hold onto the back of a sturdy chair or sturdy counter. Begin by checking in with your posture, take a deep breath, release the shoulders down away from the ears, and broaden through the chest. Remember that we can not force our bodies into any postures- everyone will look different. Draw in the lower abdominals to protect the back (try doing a forced exhalation to see how it feels in the muscles).
Remember to always do what is right for you today. Always consult with your healthcare provider before starting this or any exercise program. Stop immediately if you experience pain, shortness of breath, or dizziness.
1. Heel Raises
This exercise serves to help stretch through the toes and the bottom of the feet, helps with circulation as the calf muscle contracts, helps to strengthen the calf muscles, and can help you feel grounded and connected to the earth.
- Hold lightly to a counter or sturdy chair
- Inhale as you rise up onto your toes- hold here for a breath if you want
- Exhale to release the heels back down
- Repeat 5-10 times as able, 1-2 sets
2. Hip Extension
With prolonged sitting, we are in a constant state of hip flexion. We can lengthen the muscles in the front of the hip as we strengthen the muscles in the back of the body. A reminder here that sometimes a muscle that we think is tight and that is causing us pain is actually weak. Be sure to see your healthcare provider if you are experiencing a new onset of pain or weakness in your body.
- Begin standing with a long spine
- Shift your weight to one leg
- Inhale as we lift and extend the opposite leg behind the body- toes point down
- Move from the hip-minimize any sway in the trunk
- Exhale to release back to center
- Repeat 5-10 times as able
- Gentle march in place a few times and then repeat on the other side
- Complete 1-2 sets as desired
3. Hip Flexor Stretch
This is a standing stretch that helps to stretch the front of the hip.
- Begin standing with a long spine with the abdominal muscles engaged
- Gently extend one leg behind the body- heel remains lifted
- Maintain a slight microbend in the opposite knee
- Stay here for 3-5 breaths as you stretch the hip flexor
- Exhale to release the foot back to center and repeat on the other side
4.Hip Abduction
When we sit for prolonged periods of time, our gluteal muscles are not recruited and we can get weakness in those muscles. The muscles in the outside of the hip help with stabilizing the pelvis in standing and walking- among other things.
- Begin standing with a long spine
- Shift your weight to one foot
- Inhale as you lift the opposite leg out to the side and slightly behind the body
- Exhale to release it back to center
- Do not rush or swing the leg- use your muscles to control the movement
- Complete 5-10 reps
- Gently march in place a few times and then repeat on the other side
- Complete 1-2 sets as desired
5. Knee Flexion
Sitting with our knees bent can result in tightness and inactivation of our quadriceps muscles on the front of the leg- as well as our hamstrings in the back of the leg. This exercise serves to provide some knee range of motion, quad stretch, and hamstring activation.
- Begin standing with a long spine
- Shift your weight to one leg
- Inhale as you bend the opposite knee and bring the heel toward the buttock
- Keep the knees and thighs in line with each other and maintain a microbend in the standing leg
- Exhale to straighten the knee and return it to center
- Repeat 5-10 times
- Repeat on the other side
- Complete 1-2 sets as desired
I hope that you enjoyed these 5 standing exercises for seniors using the support of the chair. Let me know what you think in the comments below. Or, keep reading for a few more tips on improving posture and combating the effects of sitting.
8 More Tips To Help Combat The Effects of Prolonged Sitting
1. Set a timer at regular intervals to check in with your posture and make adjustments if you need to.
2. Take some deep breaths – place your hands on the outsides of your ribs and feel the sides of the body expand as you inhale. When we have a collapsed posture, we may not get that full expansion to allow for proper inhalations and exhalations.
3. Have a list of simple exercises you can do in the chair for a few minutes that work for you. Some examples include:
Ankle Pumps– alternate rising up on the toes and then back on the heels
Knee Extensions– alternate straightening the knees ( be sure to keep the back of the thigh on the chair)
Hip Flexion– Lift the knee of one leg up in the air and then place the foot back down, alternate side to side
Cactus Arms is one of my favorite exercises for resetting the posture- you can do it seated or standing
4. If you are able to stand but unable to walk, try standing up and sitting down a few extra times during the day
5. Be sure to stay hydrated
6. If you can walk, set up a walking schedule with a friend or family member-start small if needed!
7. Find activities that you enjoy- even if they are seated, switching between tasks will allow for some adjustments in your posture and some added awareness (for example switching from watching television to working on a puzzle)
8. Make getting outside or changing your environment a part of your daily routine
Be kind to yourself, change takes time
I hope that you found something that was helpful for you or someone you care for. Not everything will work for everyone. Just as the effects of prolonged sitting can take time to present themselves, so can the effects of working to combat them. Find something that works for you and stick with it.
Want More Standing Exercises For Seniors?
If you are a caregiver, or would like a standing chair yoga sequence, take a look at Self Care for Caregivers
If you are new to Chair Yoga, take a look at Is Chair Yoga Right for You?
You may be interested in Chair Yoga for Cardio for some more tips on exercising in the chair.
For more standing exercises for seniors with the support of the chair, take a look at:
5 Standing Chair Yoga Poses For Beginners
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Take a look at The Peaceful Chair Etsy Shop for health and wellness related printables.
Finally, for more seated hair yoga videos, visit The Peaceful Chair YouTube Channel.
Namaste!
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.
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