By Christian Puls OTR/L and Abigail Puls OTR/L

As we age, we can become more physically limited due to various illnesses, ailments, and medical conditions. Despite these conditions, it is important to participate in physical activity to prevent decline and muscle wasting, otherwise known as atrophy.

To remain active, even despite obstacles, seated exercises can be a great option.

Below, are three upper body and three lower body exercises focused on increasing or maintaining your baseline strength to keep active. All these exercises can be performed with or without weights. If you do not have weights, feel free to use various household or pantry items, such as cans of soup or bottles of water.

Prior to exercising, it is important to note: If the exercise causes you increased pain or discomfort, stop just before that point in the motion, reduce the weight, or do not perform the activity without speaking with a healthcare professional.

While these sitting exercises are a good starting point, if you feel you are showing a decline and require increased assistance or a different program, please reach out to your primary healthcare provider.

UPPER BODY EXERCISES

Bicep Curls
Begin with your arms at your side—as straight as possible—and slowly bend your elbows. Once fully straightened, slowly extend your arm to the starting position. Perform 2-3 sets of 10 repetitions, as tolerated.

Overhead Press
Begin with your hands over your chest. Slowly raise your arms over your head as high as possible and slowly return them to their starting position. Perform 2-3 sets of 10 repetitions, as tolerated.

Chest Press
Begin with your hands over your chest. Slowly straighten your arms out in front of you until they are as straight as possible before slowly returning them to the starting position. (Demonstrated in the September 2024 Broadcaster found here.)

LOWER BODY EXERCISES

Marches
Begin by sitting upright in a chair. Lift one knee at time and hold for 1 second before slowly returning your knee to the starting position. Perform 2-3 sets of 10 repetitions, as tolerated. (Demonstrated in the September 2024 Broadcaster found here.)

Straight Leg Kicks
Begin by sitting upright in a chair. Lift one leg at a time straight out in front of you and attempt to get your knee as straight as possible. Slowly return your leg to the starting position. Perform 2-3 sets of 10 repetitions, as tolerated. (Demonstrated in the September 2024 Broadcaster found here.)

Heels and Toes
Begin by sitting upright in a chair. Lift your toes up off of the ground while keeping your heels on the ground. Hold for 1 second before coming up onto your toes and lifting your heels off of the ground. Hold for 1 second before returning to starting position. (Demonstrated in the September 2024 Broadcaster found here.)