Moving well is something most people take for granted during their younger years. However as we get older it becomes crucial to maintain mobility & strength to preserve quality of life & independence. Mitch Kahn is a 72-year-old certified personal trainer who runs Forever Fit With Mitch. He specializes in designing workouts for older adults that focus on improving balance and strength along with flexibility and confidence. Kahn particularly recommends chair workouts as his preferred exercise method. He explains that chair workouts can build genuine strength and coordination while boosting confidence. Kahn has identified four chair-based movements that he believes every older adult should practice to support their overall wellbeing. The only equipment needed is a sturdy comfortable chair and a quality resistance band.
What Are the Four Chair-Based Exercises?
Kahn created these four seated exercises for beginners & older adults. The workout targets your entire body strength and coordination along with functional fitness. This means you will feel more stable and stronger during everyday activities. Seated leg press with or without band. This exercise builds strength and power in your legs. It helps with daily movements like walking & using stairs. Kahn shows how to do this move both with and without a resistance band. If you are new to exercise you should start with just your bodyweight before adding resistance.
Overhead arm circles. Modern habits like sitting on the couch too long or looking down at your phone can hurt your posture. Overhead arm circles increase flexibility and improve alignment while making your shoulders stronger. Seated row & side taps. This exercise works your arms & legs and core at the same time. It strengthens your upper body and helps fix your posture while improving coordination. Kahn suggests doing 12 repetitions of each exercise then resting briefly and going through the workout three times total.
Key Benefits of This Chair-Based Workout
Chair workouts like the four-move session from Kahn offer beginners and older adults an accessible method to develop strength & flexibility while improving balance. Chair yoga serves as an excellent introduction for newcomers to this popular mind-body practice. It creates an inclusive environment that welcomes people at any fitness level. Strength training from a seated position allows people who find floor exercises challenging to keep building muscle and working on their posture. These workouts also deliver the mood-boosting benefits that come from physical activity.
These seated exercises help build functional fitness. This refers to the physical capability needed for daily tasks like climbing stairs & getting in & out of bed or using the bathroom independently. Research from 2021 in the International Journal of Environmental Research and Public Health supports these benefits. The study found that chair-based exercises work well for building strength. Researchers stated that these workouts deserve recognition as straightforward & practical activities that help older adults maintain and increase their physical strength.
