At-Home Seated Workout for Seniors

Low impact workouts are a great way to keep your body in shape and improve bone strength, which are both important as you age. During these times of increased social distancing, it can be hard to find an open gym. Instead of going to the gym, try this 15-minute workout from SilverSneakers each day to increase the strength in your lower body. This workout relies on maintaining tension rather than weights to improve your strength.

Equipment Needed:

  • Straight-backed chair
  • Soft ball (one you can squeeze)

Perform each exercise for 30 seconds, and then rest as long as needed. Repeat as many times as you are able. Click here to watch a video demonstration.

Exercise 1 – Seated Hamstring Curl

Sit in a straight-backed chair and place the ball behind your right heel. Using your heel, press the ball to the chair leg and then release. Repeat these small pulses for 30 seconds before switching to the left heel.


Exercise 2 – Hip Adduction

Sit in the chair and put the ball between your thighs. Do not put it in between your knees as this may put pressure on the joint. Squeeze your thighs closer around the ball and then release. Repeat for 30 seconds and then rest.


Exercise 3 – Gluteal Press

While seated, put the ball on the ground in front of you. Place your right heel on top of the ball and press down through the heel. Release back up and repeat for 30 seconds before switching to the left heel.


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