You would assume that since people in care spend, on average, 75% of their waking time in sedentary activities, the last thing they need is to do more sitting. But for those who lack the power or stability to exercise while standing up, a chair-based exercises are the ideal answer.

Age and physical ability should not stand in the way of your daily exercises, here at Better:Gen we have introduced chair-based exercises to help keep the residents fit and healthy.

Care facilities have a lot of options for promoting and supporting residents’ physical activity, including chair-based exercises that may be customised for each person.

Chair-based exercises are a good light form of exercise which can be performed individually but is always a lot more fun in a group!

By ensuring residents that the exercise will be enjoyable and not too strenuous, staff can play a crucial role in motivating them to participate. The advantages are numerous, with a focus on assisting residents in remaining independent and managing everyday chores including dressing, going to the toilet without assistance, and general mobility.

A healthy workout regimen for older adults should emphasise:

• Easy functional moves that increase mobility.
• Exercises that stretch the body to increase range of motion.
• low to medium-intensity rhythmic aerobic movements to music.
• Strengthening workouts using resistance.
• Exercises that improve balance for those who can do so safely.

Working against a load during resistance exercises, which are sometimes overlooked in nursing homes, is vitally necessary to combat the issue of sarcopenia (loss of muscle mass and strength).

Targeted resistance-based exercises can considerably improve frailty in older persons, according to a growing body of research. According to estimates, sarcopenia will cost the NHS £11.9 billion in additional hospitalisation, nursing facility admissions, and home care expenditures. There are some hopeful results about how exercise affects people who have cognitive impairment.

How Then Can We Apply This Research To Real-World Situations?

A practical answer is provided by resistance bands and balls, which can be used individually or in a group for individuals who require more direction. One of the best exercises for increasing leg strength is the straightforward sit-to-stand, which may be performed every day. Quadriceps can be strengthened using seated leg raises to help with walking, or by squeezing a resistance ball between the legs, one can increase strength to help with balance.

The most feeble people frequently have the most to gain from being active, therefore this group should not be barred from participating in physical exercise. By focusing on what the individual can accomplish, rather than what they can’t, implies everyone can engage at some degree. It is usually advisable to consult a medical expert before participation.

Move it or Lose it, makes sure that every exercise has a connection to a daily activity, such as putting on socks, getting out of bed, or getting up from the toilet, so that participants can relate to it and work towards reaching their own personal goals. Sarcopenia can be reversed, and if strength is restored, there are a variety of options to participate in other activities or just be able to get out and about once more.

Chair-Based Exercise Is Safe And Effective For Nursing Home Residents According To A Recent Study

An analysis of recent studies shows that task-specific, chair-based exercise is safe and beneficial for nursing home residents.

The authors reviewed 10 trials with a total of 551 participants and an average age of 79. The size and type of training varied between the exercise programmes. They included varied exercise frequency, as well as length of session and programme, and multicomponent exercises (such yoga, qigong, breathing exercises, and range-of-motion exercises).

Task-specific, chair-based exercises is safe and effective for nursing home residents, according to an analysis of recent studies.

According to Bettina Wollesen, Ph.D., of the University of Hamburg in Germany, and colleagues, the data showed that participants’ physical and cognitive abilities improved according to their tasks, and their overall wellbeing increased. Three studies showed that a group of physically active residents who finished a multi-component programme had better lower body performance. Other research found that residents who couldn’t walk had increased physical functioning.

“The results indicate that chair-based exercises interventions may improve physical and cognitive functions as well as well-being in nursing home residents,” the authors wrote. “Task-specific multicomponent chair-based exercise appears to be best for improving different domains of physical and cognitive functioning,” they concluded.

Chair-Based Exercise Session For Seniors In Angus And Tayside

We offer chair-based exercises sessions for seniors in the comfort of their own home through out Angus and Tayside.

We will design a suitable fitness program written specifically for you, making sure you get the best out of each session.

As we get older its even more important to exercise and continue to do physical activity. At Better:Gen we offer gentle chair-based exercise class for seniors in care homes, nursing homes, retirement homes, social clubs and sheltered schemes.

All chair-based exercises use body weight exercises, we start with a warm up, then move on to the main exercises which uses all muscle groups in the body, then we finish with a cool down including full body stretches.

If you would like further information about ‘Chair-Based Exercises’ please visit www.bettergen.co.uk or contact Lynn Warren at lynn@bettergen.co.uk.