Chair Exercises

These seated movements are ideal for improving circulation and maintaining muscle tone. They're designed to be gentle on joints but effective for maintaining mobility in your lower body.

Seated Marching

This exercise improves leg strength and gets your blood flowing:

• While seated comfortably in your favorite chair, raise your right knee up toward your chest and then lower it.
• Repeat this with your left knee.
• Continue by alternating legs for 30 seconds to 1 minute.

Ankle Rotations

This exercise helps maintain ankle mobility and improves circulation in your feet:

• Extend one leg and rotate your foot in circles, 5 to 10 times clockwise and then counterclockwise.
• Switch to the other foot and repeat.

Seated Leg Extensions

This exercise strengthens your quadriceps and helps maintain knee function:

• Sit tall with your back against the chair.
• Extend one leg out in front of you, hold for 3 seconds and then lower it back down.
• Repeat 10 times with each leg.

Upper Body Movements

Keeping your shoulders, arms and hands flexible is important for maintaining independence in daily activities. These simple movements can help prevent stiffness while enhancing upper body strength and flexibility.

Shoulder Rolls

Release tension and improve posture with this simple exercise:

• Roll your shoulders forward 5 times, then backward 5 times.

Gentle Arm Stretches

Do this exercise to improve shoulder flexibility and relieve stiffness:

• Extend an arm across your chest. Use your other arm to pull it closer.
• Hold for 15 to 20 seconds and then switch arms.

Hand Exercises

Do this to help maintain hand dexterity and ease arthritis discomfort:

• Open and close your hands, spreading your fingers wide and then making a gentle fist.
• Repeat 10 times.
• Then, rotate your wrists in both directions.

Core and Posture

A strong core and good posture contribute significantly to balance and overall comfort. These exercises focus on maintaining the strength and flexibility of your trunk muscles, which support everyday movements and help prevent falls.

Seated Side Bends

This exercise improves flexibility in your trunk and strengthens side muscles:

• Place one hand on the side of your chair for stability.
• Reach your other arm overhead and gently bend to the side.
• Hold for 5 seconds and then return to the center.
• Repeat 5 times on each side.

Seated Back Straightening

This exercise improves posture and core strength:

• During tense moments in your show, notice if you're hunching forward.
• Take a moment to sit tall, align your spine and relax your shoulders down.
• Hold for 10 seconds while breathing deeply.

Breathing Exercises

Proper breathing techniques can reduce stress, improve oxygen flow throughout your body and promote relaxation. These simple breathing exercises can help enhance your overall well-being.

Deep Breathing

Reduce stress and improve oxygen circulation using this exercise:

• During quiet moments or commercials, take 5 deep breaths.
• Inhale slowly through your nose to a count of 4.
• Hold for 1 to 2 seconds.
• Exhale slowly through your mouth to a count of 6.

Breath Focus

Do this exercise to encourage proper diaphragmatic breathing:

• Place one hand on your belly.
• Breathe deeply so your hand rises as you inhale and falls as you exhale.
• Practice for 1 to 2 minutes.

Facial Exercises

People often forget that facial muscles need exercise, too. These gentle movements can help maintain facial muscle tone and flexibility while reducing the tension that often accumulates in our jaw and eye areas. They're perfect to practice during less active segments of your favorite shows.

Gentle Jaw Release

This exercise releases tension in your facial muscles:

• Let your jaw relax completely.
• Gently move it from side to side.

Eye Exercises

Perform this exercise to help maintain eye muscle strength:

• During commercials, look far to the left and then far to the right without moving your head.
• Look up and then down.
• Repeat 5 times in each direction.

Safety Tips

Your safety always comes first when exercising, even though these movements are gentle. Always maintain good posture while exercising, keeping your back supported when seated. Move slowly and deliberately, never forcing any movement beyond your comfort range. If you experience pain, stop the exercise immediately and try a different movement.

For balance exercises, position your chair near a wall or sturdy piece of furniture for additional support if needed. Remember to keep drinking water nearby so you can stay hydrated during your exercise sessions. Breathe normally throughout each movement to help ensure proper oxygen flow and prevent unnecessary strain.

Stay Active With Us

At Bethesda Gardens Fort Worth, we're committed to helping you maintain an active lifestyle that fits your preferences and abilities. These simple exercises can be incorporated into your daily television watching routine, letting you improve your physical well-being while still enjoying your favorite shows. If you’d like to learn more about our wellness programs or other gentle exercise options, contact us today. We're here to support your journey toward better health and happiness in a caring, comfortable environment.