Chair exercises for women over 75: 5 moves to stay strong

These simple movements require a sturdy chair to begin.

Maintaining strength as you age is essential to leading an active, independent life. Without strong bones and muscles, the simplest tasks like getting dressed, carrying grocery bags, or even getting up from a chair can become difficult. In order to preserve muscle strength, you need a productive yet sustainable training plan. Seventy-five is still young, so it’s time to get this plan started.

We spoke with Aiello tideMindbody Wellness Council member and fitness coach, who shares five chair exercises women over 75 need to stay strong.

“The chair gives you stability, so you can focus on building strength without worrying about falling. It’s a great entry point if you’re new to exercise or returning after time off,” says Aiello.

Before you begin, there are a few tips to keep in mind. Use a sturdy chair without casters and place it against a wall. Keep your breathing even and move slowly. Additionally, start with 8 to 10 repetitions and progress from there. Check with your doctor if you have bone, joint, or heart problems.

Sit-stand

“The sit-to-stand is one of the most functional movements available and builds leg and glute strength for everyday life,” says Aiello.

1. Start seated at the front of a sturdy chair with your feet under your knees.
2. Lean forward slightly.
3. Try to stand up without using your knees, hands, or additional support.
4. Then use the control to slowly sit up.

RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50 Minutes.6254a4d1642c605c54bf1cab17d50f1e

Seated leg extensions

“This strengthens the quadriceps that support your knees for things like walking up stairs,” Aiello tells us.

1. Start sitting up straight with your back leaning against the chair.
2. Place your feet flat on the floor.
3. Hold the sides of the chair for stability.
4. Lift one leg at a time in front of you until your knee is fully extended. For maximum quad engagement, keep your toes flexed toward your shins.
5. Wait a moment.
6. Use control to lower.

Rows of seated bands

1. Start sitting upright in a sturdy chair with your feet flat on the floor.
2. Wrap the resistance band around your feet and hold one end in each hand, arms extended in front of you.
3. Bend your elbows and bring the band toward your torso, keeping your elbows close to your sides.
4. Squeeze your shoulder blades together, then slowly extend your arms back to the starting position.

Seated Overhead Press

“This exercise builds shoulder strength for reaching and lifting,” says Aiello.

1. Start sitting upright in a sturdy chair, with your feet flat on the floor and your body engaged.
2. Hold a pair of light dumbbells at shoulder level with your palms facing forward.
3. Press the weights directly overhead without locking your elbows.
4. Gradually lower the weights to the starting position.

Seated steps

“This move works the hip flexors and core, which you need for walking and balance,” Aiello tells us.

1. Start seated in a sturdy chair with your feet hip-width apart on the floor.
2. Gently pull your lower stomach inward and keep your torso lifted.
3. Slowly raise one knee to hip height.
4. Hold for a moment before lowering.
5. Continue alternating in “walk”.

Alexa Mellardo