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10-Minute Chair Movement
LifeZoi free guide. The PDF uses these same words.
Six seated movements you can do at home in a stable chair. The words were written for lifeZoi.
Time
About 10 minutes, with rest whenever you want it.
Rest whenever you want. You do not have to finish every part.
Seated march
Sit tall with both feet on the floor. Lift one foot, then the other, and keep the lift small.
How much: About 60 seconds.
An easier way: March more slowly, or rest a hand on your lap and lift the feet only a little.
Shoulder rolls
Lift both shoulders toward the ears, roll them back, and let them drop.
How much: 8 rolls.
An easier way: Do 4 smaller rolls.
Gentle arm raises
Lift one arm forward only as high as is comfortable, then lower it. Switch arms.
How much: 6 raises on each arm.
An easier way: Lift only to chest height, or do 3 raises.
Ankle movements
Lift one foot slightly and circle the ankle one way, then the other. Switch feet.
How much: 8 circles each way, each foot.
An easier way: Do 4 small circles.
Seated knee extensions
Straighten one knee, then lower the foot. Switch legs. Hold the chair if you like.
How much: 6 on each leg.
An easier way: Slide the foot forward on the floor instead of lifting it.
Gentle breathing
Sit back and breathe in a way that feels ordinary. Do not force a deep breath.
How much: 4 easy breaths.
An easier way: Two breaths, then stop.
Sources
- Exercise and Older Adults ToolkitNational Institute on Aging
- Exercise for Older AdultsMedlinePlus
- Older Adult Activity: An OverviewCenters for Disease Control and Prevention