Movement is important at any age. For seniors, even small movements can help. Regular seated exercise improves circulation, strengthens muscles and promotes independence. These exercises are simple, can be done at home, without aids, and at any time of the day.

1. Ankle circling

Sit up straight and place your feet on the floor. Lift one leg and slowly circle the ankle – first clockwise, then counterclockwise. Repeat 10 times on each leg. The exercise helps keep the joints mobile and improves blood circulation.

2. Tapping with tips

Keep your heels on the ground, lift your toes and tap them gently on the floor. Repeat 15 times. This movement strengthens the front of the calves and helps prevent stiff legs.

3. Heel raises

This time, keep your toes on the ground and lift your heels. Hold for a second and then lower. Repeat 15 times. Improves balance and strengthens the calves.

4. Lifting the knees

Lift one knee towards your chest, hold for a moment and slowly lower. Then the other knee. Repeat 10 times on each side. This exercise promotes hip joint mobility and strengthens the center of the body.

5. Leg extension

Extend one leg forward, hold it extended for a moment, and then slowly lower it back down. Repeat 10 times on each leg. Strengthens the thigh muscles and helps with walking.

6. Marching in a sitting position

While seated, alternately lift your knees as if you were marching. Keep the rhythm for at least 30 seconds. This movement supports the heart and improves coordination.

7. Circling hands

Stretch your arms out to the sides and make small circles. After 10 seconds, change direction. This helps to relax the shoulders and promotes circulation in the upper body.

8. Shoulder rollover

Raise the shoulders, twist them backwards and then release them. Repeat 10 times and then change direction. This simple exercise releases tension and improves posture.

9. Head turns

Slowly turn your head behind one shoulder, hold for a moment, and come back. Then do the same on the other side. Repeat 5 times on each side. It helps keep the neck mobile and prevents pain.

10. Wrist circling

Stretch your arms out in front of you and circle your wrists – first in one direction, then in the opposite direction. Make 10 circles in each direction. It strengthens the wrists and improves their mobility during normal activities.

11. Chest opening

Bring your hands together behind your back (or just put them back if that’s more comfortable), pull your shoulder blades together and lift your chest slightly. Hold for 10 seconds. This simple exercise improves breathing and posture.

Small movement, big importance

You can do these exercises daily or several times a week. They will help you increase energy, relieve pain and improve overall health. Exercise to the best of your ability. If something hurts, take a break. Regularity is more important than intensity.

In Atena, we care about the health of seniors and their caregivers. If you are looking for care for your loved one or are an experienced caregiver, we are here for you. Our years of experience and wide network allow us to connect you with the right people. Get in touch – together we’ll find the best solution.