Weights and Band Exercises For Seniors | Chair Exercises – Get Stronger at Home


G’day everyone welcome back to another
exercise session for those of you new to the channel my name’s Mike
physiotherapist and your seniors health and fitness coach and what I’m
going to take you through today is a completely seated whole body exercise
strengthening session we’re going to be using resistance bands just like I’ve
got over here we’re also going to be adding in some dumbbells as well if you
don’t have this equipment it’s fine follow along with the exercises you’ll
still get a good workout but if you really do want to improve your strength
it’s a good idea purchasing some resistance bands or some dumbbells or
both of these pieces of equipment to ensure you really do improve your
strength all right guys let’s get into it now before we get into
it again make sure you do one of the warm-up
videos which I’ll link down below do that warm up the seated one and then get
straight back here and we’ll get into it okay now grabbing your resistance band
I’m going to start with a light green resistance band which is a lighter
resistance band now many people ask me what strength or what
resistance band should they use the same with the dumbbells what weights they use and
the answer to that is basically you want to be using a weight that challenges you
but you don’t want to be hitting full failure so you want your muscles being tired
during the exercise session but if it’s too heavy you tire out before the reps are up
it’s too heavy and then if it’s too light you can get through the reps to
easy and maybe time you increase that resistance now before you even
choose a resistance it’s very important you learn the exercises first and only
then start adding in the resistance or the weigh to the exercise so again if
these these exercises are new to you go through the exercises without any
equipment but if you feel like you’ve got good technique of the exercises you
can add in a resistance band okay let’s get into it sitting up nice and tall in
your chair what we’re going to do is hold on to the resistance band at both
ends I’m just going to wrap it around our hand once and we’re going to place it
underneath our foot you’re gonna sit up nice and tall and what we’re gonna do is just
push straight out to the front we’re gonna hold for five
seconds five four three two and one and come back and let’s do that again
five four three two and one make sure that leg is straight coming back pushing
out again let’s go five four three two and one and coming back and again and
pushing out straightening that leg holding for five seconds five four three
two one and again pushing out holding for five
seconds sitting up nice and tall five four three two one
and let’s go for five one making sure that legs straight two three four holding
that resistance band in place don’t move your arms and five excellent work
bringing that leg back now let’s change legs placing it underneath your foot
wrapping your hands around the resistance band locking your arms in and
pushing out straightening that leg let’s hold for five four three two and one
again push it out straightening that leg five four three two and one and again
pushing out five four three two one and again coming forward pushing out
straightening that leg holding for five seconds and three and two and one and let’s
go once more coming in now pushing out keeping those arms locked in and let’s
go for five four three two one bringing that leg in let’s push for five four one
two excellent job guys three four and last one putting it in and five excellent
work now you would’ve felt those legs working sitting up tall taking a deep breath in and out okay now we’re going to put our
resistance band down what we’re going to do is do I guess a partial squat or a
partial sit to stand what we’re going to do is sit up nice and tall in a chair
we’re going to hold on to the armrests and now what we’re going to do is sit up
slightly and all we’re doing we’re not standing up we’re just pushing through
the ground as hard as we can working those leg muscles so it looks like this
now focusing on pushing through the ground equal weight through both legs and I’m going
to hold for five four three two and one and sitting back down have a little rest
again holding onto the armrests pushing down through your feet and we’re going
to go for five four three two one excellent work having a little rest
again holding onto the armrest making sure your knees are in line with your
toes pushing through that ground as hard as you can and let’s go for five four
three two one sitting back down let’s get straight back
into it pushing through those legs five four three two and one and let’s go once
more pushing through that ground for five four three two one
excellent work let’s shake out those legs taking a deep breath in and out ok now
we’re gonna grab our resistance band we’re going to wrap it around our legs
just like this and what I’m gonna do is just hold on to it but it’s nice and
firm with my hands so again I can feel that tension I can feel it’s nice and
firm bends nice and tight and all i’m going to do is bring my legs out to the side
like this working those hips and we’re gonna go for ten following along with me let’s go
one excellent work guys two sitting up nice and tall keep that
chest up three four making sure the band’s locked in five legs back together
six back together seven eight nine and last one ten excellent work taking a
deep breath in and out okay now we’re gonna tie a loop in our resistance band
so we can work our legs even further just going to tie it in a nice
tight knot on one end making sure it’s nice and tight cause we don’t want it to
come undone as you can see I’ve got a loop now this band stretches so you want it
to be tight till it does fit around the ankle nice and snug and it doesn’t move
up your leg and you’re gonna sit back in your chair you’re gonna wrap that
resistance band around what you’re going to do is extend that leg hold for
three seconds three two and one and coming down notice my hands locked in by
my side I’ve pulled up the slack so there’s resistance on the band and again
I’m just going to straighten that leg flexing the muscles at the front of my
leg three two one and let’s go three more one hold for three seconds making
sure your legs nice and straight three two one
coming back again three two one excellent work let’s go again leg nice
and straight three two one great work now let’s go for five in a row one two
three four and five excellent work taking a deep breath in letting go of
the slack and out okay let’s change legs bring it over foot placing it on
the other foot so stretching it over your foot now if you do need help with
this grab someone to help you with these exercises cause I do know it can be a bit
tricky for some of you need to tie the resistance band in the knot and also
place it over your feet okay sitting up nice and tall let’s do the same thing on
the other leg working those muscles at the front of the thighs extending the leg
let’s hold for three two and one excellent work four to go holding onto
that resistance band let’s hold for three two and one coming back again up
making sure that legs nice and straight three two and one two to go let’s go three
two and one excellent work and last one three two and one great work let’s go for
five in a row one two three four and last one five excellent
work taking a deep breath in and out okay now we’re
gonna get into some upper body exercises now we’re going to place the resistance
band underneath our feet like this we’re going to sit up nice and tall holding on to
that resistance band shoulders back and down let’s bring those elbows back
squeezing those shoulder blades together and let’s do that for ten repetitions
let’s go one excellent work two three four five six seven eight nine and last one ten
excellent work taking a deep breath in and out okay let’s work our chest now
we’re gonna bring the resistance band around our body around our chair as well
so it’s just like this we’re gonna sit back in the chair
sitting up nice and tall and what we’re going to do is just push it out to the
front like this and we’re gonna go for ten let’s go
one two make sure you stretch those arms all the way out three four five six
seven eight two to go nine excellent work guys and ten great job letting go of that resistance
band taking a deep breath in and out ok we’re going to put the resistance band down
now we’re gonna grab on to our dumbbells so picking up your dumbbells
let’s sit forward in the chair now what we’re gonna do is place the dumbbells on
our knees and we’re gonna work our calfs so we’re bringing our feet in a little
bit so they’re underneath us so they’re not out in front their directly
underneath our knees we’re gonna pop up onto our toes like this
pushing down with the weights and then coming down and let’s go for 10 1 2 3 4 5 6 7 8 9 and last one 10 great job
sitting forward in your chair placing your arms by your side and we’re
gonna do some bicep curls just like this and then once we’re in this position
we’re gonna push up like that so as you can see what I did I came up I turn my
hands around and then I pushed all the way up to the ceiling making sure my arms are
straight and then I’m coming back down we’re gonna go for 10 working the arms
and working the shoulders all in one movement let’s go coming up coming
around coming up like that excellent job and let’s go for 9 1 2 all the way up guys 3
make sure you straighten the arms on the way down 4 5 6 7 8 and last one 9
excellent job bringing those arms down let’s go one more just for good luck
curling up turn those the dumbbells around pushing all the way up to the
ceiling slowly letting it down bringing our arms back to straight placing them on
your lap taking a deep breath in and out ok what we’re gonna do now are some
shrugs working the top of the back and our neck muscles as well and also
our shoulder muscles what we’re gonna do is sit up nice and tall with our shoulders back
and down and it’s just the I don’t know movement like this let’s go for 10 1
bring those shoulders all the way up really focus on it two good three four
holding on to those weights nice and tight 5 6 7 eight nine
and last one ten excellent work placing those dumbbells on your lap taking a deep
breath in and out now let’s place those dumbbells down what we’re going to do is
grab back on so we’re going to grab our resistance band and now what we’re going
to do are just some pull aparts so I’ve wrapped it around my hand I’m placing
one hand on a diagonal like this and I’m placing my arms on a diagonal like this
I’m just gonna pull up to 45 degrees down 45 degrees up I’m just going to
alternate arms squeezing those shoulder blades together let’s go five each way
one two straightening those arms guys three four five sitting up nice and tall
keeping that stomach tight six seven eight excellent work two to go nine and last
one ten great job taking a deep breath in and out
okay sitting back in your chair we’re gonna work our triceps now so we’re holding on
to our armrest we’re leaning forward keeping that back straight and we’re just
gonna push up through the chair like this straightening our arms and then we’re
gonna do that for ten let’s go one two three four five excellent job guys let’s
go five more six seven eight nine and last one ten excellent work shaking out
those arms shaking out those legs taking a deep breath in and out ok let’s just do some
shoulder rolls five four three two and last one one again shaking out those
arms let’s take a deep breath in and out and we’re all done for today guys
excellent job following along with that strengthening workout we’ve worked the
whole body now you can go through that a few times if you really want to work
your muscles now as I said I’m still writing that strength article or the
seniors guide to strength it is a longer article it will cover everything you
need to know to increase your strength it is taking me some time I have been
quite busy lately but I will get it out to you as soon as I can but make sure
you sign up to the mailing list to get sent a copy or to know when that’s also if you didn’t have resistance bands purchase resistance bands purchase some
dumbbells because to improve that strength you really need to be challenging
yourself and they’ll come a time where the bodyweight exercises are too easy
for you thanks for following along to that workout guys remember to join the
facebook support community to be around other like-minded seniors and myself
I’ll drop a link to that below in the description box also head over to more life health dot com sign up to the mailing list for a free 4-week exercise ebook for seniors
if you like this video press the subscribe button for more regular
exercise videos for seniors and that’s it from me I’ll catch you again soon
I’ll see you then

3 thoughts on “Weights and Band Exercises For Seniors | Chair Exercises – Get Stronger at Home

  1. Should these exercises be done every day or skip a day in between. If skip a day, should a different set of exercises be done on the off days? Thanks.

Leave a Reply

Your email address will not be published. Required fields are marked *