Office Health: Chair Yoga and Other Types of Gentle Exercises

 

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Performing gentle exercise on a regular basis can help you in many different ways both mentally and physically. Exercise fights depression as well as aids in improving balance and body strength. It can actually help to keep you from falling. Elderly and disabled people often have physical problems, such painful knees, shoulders, and hips that can make exercise more challenging for them. Chair exercises as well as other forms of gentle exercise are the perfect solution for these people in particular. The following are all examples of types of gentle exercise that will help you to live a better and more enjoyable life.

Chair Yoga

Yoga is a wonderful and gentle form of exercise that helps to boost your spirit and ease any stiffness in your joints. It strengthens and stretches the muscles in your body and can be performed in a chair or even in bed. Utilizing a chair is a particularly beneficial way to do the exercises if you are recovering from an illness or an injury. All you need in order to perform chair yoga exercises is a chair with a straight back on it. Even when you are doing standing yoga positions you can use the chair for support. Almost anyone can do this form of exercise no matter what your current condition is physically.

  • Chair Yoga: The "Living Words of Wisdom" website provides you with six easy to understand chair yoga exercises. There are pictures along with text explaining each exercise.
  • Chair Sun Salutations: The website provides you with a video clip on how to perform sun salutations from a chair. The "Do Yoga with Me" website offers many different types of yoga video clips such as yoga anatomy videos and yoga breathing videos.
  • Yoga Chair Poses for Seniors: The "AZ Central" website discusses benefits of chair yoga, clinical evidence, modified chair yoga poses and considerations.
  • Sitting Yoga Exercises: The website offers you many different seated yoga exercises along with both video clips and written text.

Walking

Walking is a great way to exercise. It is good for your body and mind and doesn't cost you anything in order to do it, unless you sign up for a particular class or event. It is gentle on your joints, and you can do it at whatever pace is best for you. You can even do it with family and friends if you desire a more social activity. Many communities offer walking programs for seniors through places such as community centers. If you are not used to exercising begin with ten minutes at least three times per week. Try to eventually increase to at least 40 minutes of walking at least three times per week in order to obtain maximum results.

Swimming

Swimming is one of the best exercises you can do for your entire body. When you swim you work your arms, legs and even your abdominals. It is non-weight-bearing so it does not place any pressure on your joints such as your hips and knees. It can also help to improve your body in many ways such as strengthening both your heart and your lungs.

Tai Chi

Tai Chi involves very gentle and slow actions which combine flexibility and balance as well as toning and aerobic exercises. It is a very beneficial form of exercise for seniors because it is very relaxing and low-impact. It is considered a Chinese martial art that is internal. It involves your mind and spirit as well as your body. It can help to relieve stress, reduce your blood pressure and even improve Alzheimer's among many other things.

  • Tai Chi for Seniors: The website discusses the way in which tai chi benefits seniors and also discusses a study concerning tai chi.
  • The 12 Benefits of Tai Chi for Seniors: The "Inside Elder Care" website provides you with a list of 12 benefits of tai chi for seniors.
  • Tai Chi for the Elderly: The "Acupuncture Today" website explains what tai chi is and some of its benefits such as easing arthritic pain.
  • Tai Chi: The "Energy Arts" website explains the benefits of tai chi for seniors.

Simple Stretching

Stretching is important for everyone and helps to improve your flexibility. It also aids in relieving tension and helping you to relax. The combination of breathing exercises and good posture, which stretching can also help, along with stretching yields the greatest results. It is particularly beneficial for easing back pain and arthritis.

Pilates

Pilates is a gentle form of exercise that will increase your flexibility, endurance and body strength. The main focus of Pilates is your core. Some Pilate moves may need to be modified for seniors depending on the condition of the participant. A chair can be utilized throughout the full workout if necessary. Pilates can help you in many ways such as easing aches and pains.

Zumba

Zumba is the largest dance-fitness program in the world and is Latin-inspired. People of all ages, sizes and shapes are becoming addicted to this dance phenomenon. Now this fitness revolution has been modified for seniors. Zumba incorporates salsa, samba, merengue, and cumbia moves along with many others into dance routines that will really get the heart pumping. It is simply a very fun way to exercise and get fit.

 

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