Moving and moving well is often something we take for granted when we’re young. But as we age, maintaining mobility and strength is essential for quality of life and independence.
Someone who can prove this point is 72-year-old certified personal trainer Mitch Kahn. He created Forever Fit With Mitch and specializes in designing workouts for older adults. His programs help them improve their balance & strength while building flexibility and confidence.
Chair workouts are the one type of exercise, in particular Kahn swears by. Detailing his reasoning why, he says: “Chair workouts can build real strength, coordination, and confidence.” Thankfully, Kahn has shared the four chair-based moves he would recommend every older adult should start with to ensure overall wellbeing. To get going, all you need is a comfortable and sturdy seat and one of the best resistance bands.
What are the 4 chair-based moves?
Devised by Kahn, these four seated exercises are suitable for beginners and seniors. You’ll work on your full body strength and coordination throughout this workout, as well as your functional fitness — which will help you feel steadier and stronger as you go about your daily routine.
To learn the moves watch Kahn’s video below. You can also keep reading to see the exercises and how many reps to do. We will explain what benefits each move can bring. The video shows you everything you need to know. If you prefer reading you will find all the details written out. Each exercise comes with clear instructions on repetitions. You will also learn why each movement helps your body. Watch the demonstration to see proper form and technique. The written guide gives you the same information in text format. Both options cover the complete workout routine. Choose whichever method works best for your learning style.
- Cross-body punches. According to Kahn, this bodyweight move helps with core rotation and coordination.
- Seated leg press with (or without) band. This lower-body exercise helps to build up strength and power in your legs. This can help you perform everyday movements, like walking and getting up and down the stairs. Kahn demonstrates this move with and without a resistance band. If you’re new to exercising, it’s a good idea to perform this exercise with just your bodyweight before adding in some extra resistance.
- Overhead arm circles. Posture is something that can decline from modern-day habits, like spending too much time sitting on the couch or spending prolonged periods of time looking down at your phone. However, by performing overhead arm circles, you can increase your flexibility, better your alignment, and amplify your shoulder strength.
- Seated row and side taps. This exercise will see you work your arms, legs and core simultaneously. Doing so can help you strengthen your upper body, help reset your posture and improve your coordination. So it’s a win-win.
Kahn recommends completing 12 reps of each move before resting briefly and repeating the workout three times.
What are the benefits of this workout?
Chair workouts, like Kahn’s four-move session above, can help beginners or older adults build strength, flexibility and balance in an accessible way.
Chair yoga offers an excellent introduction to mind-body practice for beginners in a welcoming format. Strength workouts done from a seated position allow people who have difficulty getting down to floor level to keep building their strength & improving their posture while still getting that valuable endorphin boost.
Chair workouts can also help you develop your functional fitness—which is the type of strength required to complete everyday activities, such as walking up and down a flight of stairs, getting on and off the toilet, and getting in and out of bed.
A 2021 research study in the International Journal of Environmental Research and Public Health supports this view. The researchers found that chair-based exercises work well for building strength. They said these exercises should be recommended to older adults because they are simple to do and easy to fit into daily routines.
