Chair Exercises For Older Adults - G5 Client Center

Many of the chair exercises in this manual are adapted from the National Institute
of Aging, Tufts University, and the Centers for Disease Control and Prevention.
They are designed to improve strength, flexibility and balance. Most of the
exercises can be done while sitting in or holding onto a chair to help with balance.

Many of the exercises incorporate a ball to add fun and interest, as well as to help
improve coordination. Balls can be found at discount stores. A plastic air-filled
ball is recommended as it provides more resistance than a foam ball. However,
foam balls may be appropriate for some people or groups to prevent having many
balls bouncing around the room.

Some people will use this manual on their own to do exercises at home. Others
may be exercise leaders and will use this manual to help others do the chair
exercises. Whoever you are, please follow the steps below when using this
manual.

1. Before you begin exercising, read pages 3 and 4.

2. If you are an exercise leader, review pages 5 and 6 to see a brief
description of all the exercises.

3. When you are ready to start these chair exercises:

a. For the first time, go to Module A, pages 7 to 13, and do the warm-up
and exercises on several different occasions until you are comfortable.

b. When you are comfortable with Module A, move on to Module B
(pages 14 to 20). After several sessions, move on to Module C (pages
21 to 27) and then onto Module D (pages 28 to 34) at your own pace.