Your knees could hurt just from climbing stairs. As we age, our joints weaken, and intense exercise can strain our bodies. However, we cannot stop exercising. If we lose muscle, our joints will be more strained, and our poor circulation increases our risk of chronic diseases.
Recently, Harvard Medical School in the United States has introduced “knee-friendly exercises” for seniors.
The key is that all you need is a chair. Running shoes and a gym are not necessary. It’s sufficient to have a strong chair with a backrest. This easy movement, which can be performed while seated, has surprisingly powerful effects. The Harvard Medical School says it can increase flexibility, control blood pressure, build muscle, and even stop falls.
What movements are there, then? The following are the so-called “Harvard Chair Exercises 7.”
1. Knee raises
You slowly raise and lower one knee at a time while sitting with your back against the backrest. You can simultaneously work on your abdominal and thigh muscles. Repeat ten times.
2. Sit with your legs extended
This lessens the strain on the knee joint and strengthens the front of the thigh. Hold one leg for approximately 5 seconds, then slowly bring it down. Repeat on each side ten times.
3. Chair squats
This exercise, which involves repeatedly sitting and standing up, is good for strengthening the lower body as a whole. It’s acceptable to begin lightly using your hands to support the chair. However, using a sturdy chair with no backrest fixed to the floor is safer.
4. Leaning sideways while sitting
Lean your torso to the right, grasp the chair’s side with your right hand, and place your left hand behind your head. Your lower back and side muscles will become more flexible as a result. On the opposite side, you can repeat in the same manner.
5. Toe pulling
Pull your toes toward you and extend your legs forward while seated in a chair. This exercise effectively stretches the muscles on the back of your thighs and calves and helps avoid cramps.
6. Arm rotation
Slowly rotate your arms in a wide circle, spreading them to the left and right. This prevents a frozen shoulder and gently relaxes your arms and joints. Gentle follow-along is also possible for those with shoulder pain.
7. Abdominal breathing and full-body relaxation
Sit with your back against the backrest, take a deep breath through your nose, and slowly exhale through your mouth. Notice the feeling of your stomach rising and then falling back down. Repeat five times. This is excellent for relieving tension throughout your body.
Just 10-15 minutes a day of these seven exercises can work wonders. Especially after middle age, when blood circulation is less active, it is crucial to stimulate the abdominal and lower body muscles. Just because it is a sitting exercise, it should not be underestimated. Harvard Medical School stated that “this exercise effectively reduces joint strain and fall risk in the elderly.”
It is also easy for people not used to exercising to try, so it is a good first step to forming an exercise habit. If you have ever quit going to the gym and only gave up after three days, try using the chair in your living room this time.
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