Chair yoga is an effective and low-impact practice that allows older adults of all mobility levels to stay active. Poses that seniors can try include seated mountain pose, seated cat-cow stretch, seated forward bend, seated spinal twist, and seated side stretch.
According to the National Council on Aging (NCOA), nearly 93% of seniors have at least one chronic condition, and nearly 79% have two or more. In addition, around 51% live with arthritis, which causes pain and stiffness in your joints.
Chronic pain can dissuade older adults from being active, but the fact is, this can make matters worse. Luckily, there are Kansas senior activities that are accessible, such as chair yoga.
Older adults in Mission, KS, should look into this exercise to see how it can help with their fitness and improve their quality of life.
What’s Chair Yoga?
Chair yoga is a type of gentle yoga that’s been modified from well-established poses. It allows participants to do the exercises while seated or using a chair for balance.
This practice offers seniors with limited mobility or balance concerns a way to enhance:
- Flexibility
- Strength
- Circulation
This type of mindful movement for older adults can also promote relaxation and mental clarity when you combine it with mindful breathing.
Considering how accessible chair yoga is, it can be a fun hobby for couples that can help them stay fit together.
Does Chair Yoga Really Work for Seniors?
Yes, chair yoga really does work for older adults! It’s a low-impact exercise, so you don’t have to strain your joints or muscles.
News Medical has aggregated numerous sources that prove that this practice works for seniors, showing that there’s clinical evidence for chair yoga improving:
- Mobility
- Balance
- Muscle strength
- Quality of life
Essentially, it’s a safe and effective way for seniors to stay active.
How Many Times a Week Should You Do Chair Yoga?
For optimal wellness in independent living, older adults should aim to practice chair yoga 3-5 times a week. When you’re consistent with any type of exercise, you’ll see the most benefits.
If you keep up with this practice 3-5 times a week, it’ll help:
- Maintain flexibility
- Improve muscle tone
- Enhance overall well-being
Chair Yoga Exercises
Many senior fitness programs put together chair yoga exercises to teach their residents. But if you want to learn them on your own, here are a few to try.
Seated Mountain Pose
This pose can help you improve your posture and become more aware of body alignment. It’s an excellent starting point, so try this one before other poses.
To start, sit tall with your feet flat on the floor. Rest your hands on your thighs, lengthen your spine, and slowly roll your shoulders down and back. You should engage your core and breathe deeply.
Seated Cat-Cow Stretch
To relieve stiffness in your back and neck, try the seated cat-cow stretch.
In this exercise, you’ll place your hands on your knees and inhale. As you do this, arch your back slightly and lift your chest (cow pose).
Then, exhale while rounding your spine and tucking your chin (cat pose). You should move gently with your breath.
Seated Forward Bend
To stretch your back, shoulders, and hamstrings, do this pose; it can also relieve mild lower back discomfort.
In this exercise, you’ll inhale to lengthen your spine. Then, exhale and slowly hinge forward from the hips, reaching toward your toes or shins. Hold for a few breaths.
Seated Spinal Twist
Want an exercise that enhances spine flexibility, relieves tension in the shoulders and lower back, and aids digestion? Then try this one.
To start, place your right hand on the back of the chair and your left hand on your right thigh. Inhale to lengthen your spine, and exhale to twist gently to the right. Repeat on the other side.
Seated Side Stretch
This pose improves flexibility in the spine and ribs. Also, it supports deeper breathing, which is great if you have asthma or COPD.
You’ll do this exercise by placing your left hand on the chair for support. Raise your right arm overhead, and gently lean to the left; you should feel the stretch along your right side. Hold this pose, then switch sides.
Frequently Asked Questions (FAQs)
What Is the Number One Exercise for Aging?
The number one exercise for aging adults is walking. Not only is it low-impact, but it’s easy to get into and doesn’t require special equipment. Benefits include:
- Better cardiovascular health
- Improved balance
- More joint mobility
Both walking indoors and outdoors are beneficial, as they can improve your health and boost your mood. It’s a good idea to combine walking with other exercises (such as chair yoga) for a holistic approach to fitness.
Can You Get a Toned Body With Chair Yoga?
Yes, you can get a toned body with chair yoga since it strengthens your muscles and improves flexibility. What’s great is that this activity uses just your body weight; when combined with slow and controlled movements, this can tone you up without strain.
While it may take some time to see results, the key is to be consistent.
What Is the 28-Day Chair Yoga Program for Seniors?
The 28-day chair yoga program for seniors is a guided program that helps older adults slowly build strength, flexibility, and balance.
Basically, you do daily sessions for 10-20 minutes. Each day focuses on:
- Gentle stretches
- Breathing exercises
- Mindfulness
It’s a great start if you’re interested in this exercise but don’t know how to go about it.
Add Chair Yoga to Your Daily Routine
If you’ve been feeling stiff and in pain, then consider adding chair yoga to your daily routine. There are several easy poses you can try on your own, and you can already feel a huge difference if you’re consistent with them.
Otherwise, download apps, watch videos, or join group classes. All of these options can keep your interest and make it easier to keep up with chair yoga.
To get more information about senior independent living in Mission, KS, contact us now. The Welstone at Mission Crossing has a modern fitness center that allows residents to stay fit and healthy through our exercise classes and wellness programs.
