Mobile Personal Training services around Sunderland and the North East

Chair Based Exercise

What is Chair Based Exercise?

As the name suggests, Chair Based Exercise is performed whilst sitting down. It is a series of movements, stretches and exercises that allow someone who is less mobile the opportunity to increase the heart rate and exercise limbs without bearing their own weight.

What is Chair Based Exercise Good For?

Because you are not 'on your feet' this can be an effective form of exercise for those with foot/ankle, knee or hip problems as an effective form of exercise.

Why is it important for older adults to do strength training?  

As people age, they can lose a great deal of strength and muscle mass.  This can affect their day to day functioning. When people reach their 70’s or even earlier, they may not be able to:

• Lift groceries
• Climb stairs
• Wash and dress 
• Get up from a chair.

What's more, older adults who are losing muscle mass and are inactive have an increased risk of disability, falls and diseases such as diabetes. 

Who can do strength training?

There are few reasons to prevent any older adults from taking part in strength training programs. For example, many people with arthritis find that it helps reduce joint pain. People who are frail or have a disease may benefit the most from strength training.

What Happens During Aging

As the body ages, muscles begin to atrophy, slowly being replaced by fat.  By the age of 30, our muscle mass has reached its peak. After age 50, muscle mass decreases as much as 15 percent each decade up to the age of 70. After 70, this process accelerates to 30 percent each decade. In seniors, muscle loss contributes to the occurrence of falls, fractures, weakness, slow metabolism, glucose intolerance and loss of ability to perform normal activities. This may sound grim, but there is hope. When incorporated correctly, strength training can slow many factors in the aging process.

Strength training can prevent or aid several age-related illnesses among seniors, including the muscle destroying sarcopenia.

Benefits of Strength Training  (Falls and Fractures)

Strength training improves balance and coordination, allowing seniors to perform activities, such as walking and climbing stairs, with less effort and reduced risk of falling. In case of a fall, the increase in bone density (also attributed to resistance training) prevents fractures. Strength training is particularly beneficial because senior men are likely to die and senior women are likely to be placed in an extended care facility from fall-related accidents. Overall, seniors who participate in resistance training are more likely to engage in more aerobic activity (gardening, walking, etc.) than those who only participate in cardiovascular exercise.

Psychological Benefits. Seniors who participate in strength training are less anxious and less preoccupied with self-centered thoughts. This allows them to be more open to new experiences, thus feeling less isolated.

Arthritis. Strength training often increases the range of motion in those suffering from osteoarthritis and relieves pain.

Improved Metabolism. Strength training means more muscles. Increased muscle mass burns more calories. Consequently, seniors can consume extra calories without gaining extra inches from fat. 

Call Joan now on 07716 376 123 or
email for more details...