Best 5 Minute Seated Exercises for Seniors, Improves Circulation

Lower Body:

• Ankle Pumps: Sit tall in a chair with feet flat on the floor. Flex your feet up, hold for a second, then point toes down. Repeat 10-15 times.
• Heel Slides: Keep feet flat on the floor and slide your heels forward and backward under the chair, stretching your calf muscles. Do 10 slides in each direction.
• Toe Taps: Alternate tapping your toes on the ground with both feet, keeping heels on the floor. This engages leg muscles and promotes circulation. Do 10-15 taps per foot.
• Seated Marches: Pretend you’re marching in place. Lift knees up high one at a time, keeping core engaged. Repeat 10 times per leg.

Upper Body:

• Arm Circles: Sit with arms extended to the sides, palms facing down. Make small circles forward and then backward for 10 repetitions each direction.
• Shoulder Rolls: Roll your shoulders forward and backward in a circular motion, 10 times in each direction.

Full Body:

• Chair Twists: Sit with feet flat on the floor, then twist your torso slowly to one side, hold for a second, and then twist to the other side. Repeat 10 times in each direction.

Additional Tips:

• It’s important to listen to your body and go at a comfortable pace.
• Breathe deeply throughout the exercises.
• You can use light weights or resistance bands to add a little challenge if comfortable.
• Aim for at least 30 minutes of moderate-intensity exercise most days of the week, incorporating these seated exercises or others you find enjoyable.

For a visual demonstration, you can also search for “seated exercises for seniors circulation” on YouTube ([YouTube]).