From a young age, we’re taught that physical activity is good—even necessary—for the health and wellness of our bodies and minds. But as we get older, it can be harder to engage in even mild physical activity for a variety of reasons. Health conditions like chronic pain, limited mobility, fear of falling, or the belief that we no longer need to exercise drives many of us away from physical activity.
But Catherine Liska, founder of Vibrant Joy Movement, a Minneapolis yoga, meditation, and bodywork studio, says movement is necessary at any age.
“I’ve come to understand the importance of movement for many, many different reasons because our tissues need to move,” Liska says. “There are so many easy things you can do by just using your chair for support and then stretching, moving, doing incremental movements, and paying attention to breath. It is one of the healthiest things you can do—just keep moving.”
Liska, a former dancer, took a blow to her health when she was diagnosed with breast cancer in 2012, so she knows a thing or two about exercising with a health condition. One misconception, she says, is that we often think we need to feel pain or discomfort during exercise, which can hold us back from participating in any physical activity at all.
“One of the mistaken things that I think we believe in that is actually not true is that you have to be in pain in order to regain your strength and regain your ability to move,” Liska says. “You don’t have to hurt yourself. You just have to go as far as comfortable, and then you always stop short of pain.”
One way that seniors, especially with limited mobility, can exercise is through chair yoga. Liska teaches a weekly gentle chair yoga class for all ages, but she has found that it is particularly helpful for individuals with limited mobility due to injury or chronic pain or illness. She starts off each class with several movements that awaken the body, stimulate the joints, tissues, and spine, and center the mind.
The good news is that you can do these movements right in your own home. All you need is a chair. Try some of these exercises by yourself or with a partner and remember, only do what feels comfortable.
1. SHOULDER RAISES
Benefits: Opens the lungs, loosens the shoulders and upper back
A. Take a deep breath as you shrug your shoulders up toward your ears.
B. Pause at the top as you finish your inhale, then exhale as your release your shoulders back down to a neutral position. Repeat 10 times.
2. ARM EXTENSIONS
Benefits: Activates the upper and lower spine, connects upper and lower body
A. Inhale and slowly raise your arms from your side so they extend above your head. Pause at the top.
B. Exhale and lower your arms and hands onto your thighs. C. With your hands on your thighs, bend forward at the waist, lowering your chest toward your knees. Inhale and repeat steps A–C 10 times.
3. BODY HUG TORSO TWIST
Benefits: Stretches torso, activates the spine and pelvis
A. Lean back in your chair. Wrap your arms around your upper body like you are hugging yourself. Take a deep breath.
B. Exhale as you gently twist your torso to one side, pausing on each side. Inhale back to center and repeat to other side, pausing to briefly hold the stretch. Complete a total of 10 twists, or five on each side.
4. HEAD & NECK TILTS
Benefits: Activates the upper spine, eases tension in the head and neck
A. Exhale and slowly tilt your head to one side, only going as far as your natural mobility allows. Pause for a gentle stretch, then inhale head to center. Repeat five times each side.
B. Gently breathe and move your head in a circle. Look down bringing your chin to your chest at the front of the circle and looking up toward the sky at the back of the circle, but only stretch your neck as far as is comfortable. Circle each direction five times.