Top 4 Chair Exercises for Lower Body Mobility and Strength
Build Stability with Lower Body Strength
Lower body strength is essential to everyone. After all, each day is one step in front of the other, whether at work or home. For those 50+, though, exercise to enhance lower body strength is more critical.
As a person ages, they tend to lose muscle and bone mass. One way to correct that is through exercise. Your body's largest bones and muscles are in your hips and legs. A strong lower body can mean fewer falls, better balance, and enhanced stamina.
Chair Exercises Are Perfect for Beginners or Those with Mobility Issues / Pain
The best news is that you can build up this critical area with chair exercises. Chair exercises are just as effective as standing or floor exercises and are perfect for those with pain, mobility issues, joint issues, or anyone just starting off with exercising. You can do them from your very own home with no equipment.
Top 4 Chair Exercises for Lower Body Strength
Since these exercises are seated, all you need is a sturdy chair. The chair should have no wheels or armrests. Sit up straight in the chair and engage your core for each movement. Do three sets of the four exercises and eight reps of each exercise.
Calf Raises
Start with your feet planted in front of you and your hands on your hips or the base of the chair. Raise your right leg up, keeping the knee bent.
Raise your left heel up, keeping your toes on the ground. Lower your heel to the ground and then raise it again. Make sure your heel touches the ground before raising it.
Do a count of eight on each leg.
Hip Openers
Sit with your feet on the ground in front of the chair. Your hands should be on your hips or the base of the chair for stability.
Raise both feet up onto your toes. Lift both legs out to the side at the same time, opening up your hips. Tap your toes on the ground, then pull your legs back to start.
Your heels should not touch the ground again until after the exercise. Make sure you don't rock in the chair as you move. Keep your back tall and straight.
Knee Extensions
Sit with your feet on the ground in front of the chair. Your hands should be on your hips or the base of the chair for stability.
Lift your right leg up and straighten the knee. Hold the leg up for one count and then lower it slowly.
Do eight reps on each leg.
Hamstring Curls
Sit with your feet on the ground in front of the chair. Your hands should be on your hips or the base of the chair for stability.
Lift your right leg up and straighten the knee. Keep your toes pointed toward the ceiling. Lower your leg and push your foot back toward your chair; keep it flexed as you move it.
Do eight reps per leg.
More Joint-Friendly Exercises with Mighty Health
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.
