Build An Exercise Routine With Chair Yoga
What does it take to build a habit? I’m sure that we can all come up with a few things that we know we should be doing to improve our health and well being. But how do we get started and how do we make an exercise routine a habit that fits into our daily life? I have touched on this subject before in Motivation For Movement with some simple tips on building an exercise routine for seniors, as well as some barriers to exercise for older adults. The most important step is deciding that the change has value to you- Is This Change Important to You? Then, it is all about setting realistic goals and planning- for both success and roadblocks.
This post contains affiliate links. I earn from qualifying purchases. This means that I may earn a commission should you choose to sign up for a program or make a purchase using my link. This is at no extra cost to you. I only recommend products that I truly believe are helpful. See our Privacy Policy and Disclosures page.
When it comes to building an exercise routine or adding more physical activity in your life, it can be really hard to get started. It turns out there is science to back up effective ways to create that habit. Take a look here: The Science of Habit. I have mentioned this before- We are much more likely to do things when they fit into our daily routine. Don’t be afraid to think outside the box when it comes to physical activity. If you are looking for ways to help build an exercise routine for seniors, take a look at the following six simple tips.
6 Simple Tips For Developing An Exercise Routine For Seniors
1. Decide that this change is important to you
What are the reasons that you want to add in exercise to your daily routine. Be specific here and really give it some thought. Is there something you want to be able to do? How will adding in daily exercise improve your quality of life?
2. Pick something enjoyable
There are countless ways to exercise so don’t pick something that you don’t like. I have been a lifelong regular exerciser – but I haven’t been doing the same thing all these years. The idea of running doesn’t appeal so much to me anymore, so that’s not going to get me motivated to jump out of bed every morning. Point being- pick something you enjoy and don’t be afraid to mix it up.
3. Make a specific goal
Once you decide what you want to do, give it a time frame and be specific. Avoid saying “I will exercise 5 days a week”. Instead say something like “ I will walk 30 minutes 5 days a week”. You can also pick even more specific goals, such as ” I will be able to walk for 15 minutes without resting”.
4. Make a specific plan
When are you going to do it? If you are walking outside, how will you deal with roadblocks such as weather? Is there a place you can walk inside? Do you have a backup plan or alternative activity you can do if something does not go to plan? Whatever activity you choose, go through the process of making that specific plan.
5. Gather a support system
This is important for accountability and to help you stay on track. It can also be a motivator to have someone to exercise with- you can add a social component to it to help you stay motivated and to have more fun.
6. Keep track of your progress.
You can plan your daily, weekly, or monthly exercise. Write it down on your calendar or print out this simple Exercise Tracker to help get you started. Having a visual of what you plan to do- as well as what you have already done- can be motivating. Keep track of how you are feeling so you can be aware of all the benefits of your hard work. Sometimes we cannot see the progress unless we take some time to really reflect. Do you have more energy? Are you feeling more flexible? Are you sleeping better? Be sure to take some time to track and assess your progress.
Go back and look at your goals on a regular basis. Are there things that you need to change? Don’t be afraid to reevaluate and modify those goals or your plan if it just isn’t working for you. The goal is to have that exercise routine fit into our lives, it doesn’t have to be a chore. There has been some research about compliance of exercise when it comes to carryover. This study found that compliance was improved when 2 exercises were prescribed in a home exercise program. Take a look here:
I hope that you found some tips that may be useful when it comes to building an exercise routine for seniors ( or anyone really). Keep reading if you are interested in how chair yoga can help us gently start to carve out some time in our day and get us on the way to setting some goals and planning an exercise routine that works for us. You may be interested in taking a look at The Peaceful Chair Etsy Shop for goal setting and exercise tracking printable pages.
Getting Started On Building An Exercise Routine For Seniors
If you are looking for some ways to begin an exercise program, try the tips above to help you get started. Always check in with your healthcare provider before starting any exercise program and be aware of any precautions or contraindications that you may have. Enlist the help of a professional if you have concerns, need help getting started, or have specific goals you need help with.
Or, try this simple movement challenge using the 10 Chair Yoga Poses for Beginners from the Resources Page. We will focus on getting started building an exercise routine with 2 exercises a day. The main point here is that we are working towards carving out that time and building a habit. It’s a gentle way to add some movement in our day. Once we have developed some consistency- we can branch out to other activities. Always consult your healthcare provider before starting this or any exercise program. Stop immediately if you experience pain, shortness of breath, or dizziness.
Never force or strain any movement and always listen to your body and where you are today. Repetitions are always suggestions- do what is right for you. Think of this as a starting point! Consistency is really the key for long term success. Follow the detailed cues and photos to help you with each of the poses: 10 Chair Yoga Poses For Beginners
Day 1- Mountain Pose and Hands to Heart
Take some deep breaths here as you check in with your posture and engage the core (try a quiet cough or a forced exhalation to help you feel the abdominal muscles). Really focus on your alignment here- don’t rush through it. Take note of how different it feels to sit back in your chair and how it feels to sit forward in the chair (if that is right for you).
Practice a few deep breaths in your version of Mountain Pose and then place your hands at your heart center, release the weight of the shoulders down and relax the muscles in your face and jaw. Set an intention here- why are you taking this time to take care of yourself? Don’t skip this day- even though you may feel as if you are not “doing anything”. You are setting yourself up for success here, take a few moments and think about your goals.
Day 2- Ankle Pumps and Low Lunge with Arms
Bring awareness to the feet as you lift the toes and then the heels with the Ankle Pumps. Maintain a long spine and an awareness of your breath. Check in with your posture as you lift one knee up towards the sky with the Low Lunge and stabilize through the supporting foot to engage the core. Move the arms gently-you may choose to reach all the way overhead or keep them lower.
Day 3 – Warrior 2 and Easy Pose
Maintain your awareness of the breath and your posture as you raise the arms up to the sides in Warrior 2. Warrior 2 will help provide some hip mobility before practicing Easy Pose (or half pigeon). We further bring awareness to the core and our posture here. Be sure to start slowly and add props if needed.
Day 4- Cactus Arms and High/ Low Lunge
Bring the breath as you broaden through the chest in Cactus Arms. This is a wonderful pose to help practice moving with the breath as you open and close the arms. Build on your core stability as you move from extending the knee to lifting the knee in High to Low Lunge.
Day 5- Staff Pose and Modified Chair Pose
Put it all together as we engage both legs and the core in Staff Pose. Engage the whole body with the Chair Pose practice. You may choose to engage the arms or leave them next to the body. Remember to always take the variations or modifications that you need today.
I hope that you found some helpful tips on building an exercise routine for seniors. Remember you can use those tips for any habit you would like to build! Let me know how it goes. Keep reading for more exercise resources.
Want More?
Here is a fun Healthy Habits Bingo. It is full of steps we can take to help build good habits.
If you are interested in a habit tracker, you may like this simple Habit Tracker Notebook
Take a look at the 7 Day Chair Yoga Challenge
Learn more about the breath with Breathing for Better Mobility
If you are new to chair yoga, check out Is Chair Yoga Right for You?
Take a look here for tips on improving your ability to stand up from the chair.
You may enjoy these ideas for adding activity to your day: 6 Fun Ways To Add Exercise To Your Day
Try out these seated exercises using a yoga block:
Lower Body Exercises With A Yoga Block
Or these fun exercises using a towel: Seated Exercises With A Towel
Visit The Peaceful Chair YouTube Channel for seated chair yoga videos.
Finally, I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts and videos.
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.
Leave A Comment