About this topic
Some people are not able to stand or have problems with balance. You can still safely exercise while seated in a chair. If you have a desk job, doing exercises while seated at your desk can also be helpful. There are many different exercises that you can do to help keep your legs strong and moving well. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Do all exercises slowly. ‚
- Marching ¢ ˆ ’ March while sitting down. Pick one leg up at a time.
- Pillow squeezes ¢ ˆ ’ Place a small pillow or ball in between your knees. Squeeze your thighs together and hold 3 to 5 seconds.
- Outer thigh exercises ¢ ˆ ’ Sit with your feet on the floor in front of you. Bring your thighs out to each side. Return to the starting position. If this is too easy, try looping a piece of elastic exercise band around your thighs.
- Ankle alphabet ¢ ˆ ’ Act like you are writing the alphabet with each foot. Do not move your whole leg to do this, just move your ankle. Do all of the alphabet. Take short rests if you get tired.
- Toe raises ¢ ˆ ’ Lift your toes up so only your heels are touching the ground. Lower your toes back down.
- Heel raises ¢ ˆ ’ Lift your heels up so only your toes are touching the ground. Lower your heels back down.
Stretching Exercises ‚
Stretching exercises keep your back muscles flexible. They also stop them from getting tight. In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Repeat each exercise 2 to 3 times on each side. Do all exercises slowly. ‚
- Hamstring stretches ¢ ˆ ’ Sit up straight on the edge of a chair. Make sure you keep your back straight. Straighten your knee on your right leg. Keep your heel on the floor. Bend forward at the waist towards your foot while keeping your upper back straight. Bend forward until you feel a stretch in the back of your thigh. Repeat on the other side.
- Calf stretches ¢ ˆ ’ Sit at the edge of the chair. Loop a towel or belt around the ball of your foot. Pull your toes towards your head until you feel a stretch in the back of your calf muscle. Repeat on the other foot.
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Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight so there is not extra stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Never bounce when doing stretches.
- Doing stretches before each meal may be a good way to get into a routine.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
NHS Choices ‚
http://www.nhs.uk/Tools/Pages/Exercises-for-older-people.aspx ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚