14/01/2026
☔️ Chair Based Exercises to help strengthen Physical Wellbeing in Wet Weather 🌧️
Chair-based exercises are excellent for seniors in wet conditions as they allow for a safe, low-impact workout indoors, eliminating worries about slippery surfaces or bad weather.
The key is using a sturdy chair with no wheels on a flat, non-slip surface.
☔️ Here are some effective chair-based exercises 🌧️
🌧️ Leg & Lower Body Exercises
Knee Extensions: Sit tall and straighten one leg out in front of you, squeezing your thigh muscles. Hold for a moment, then slowly lower your foot back to the floor. Repeat with the other leg.
☔️ Seated Marching: Lift one knee towards your chest as far as is comfortable, then place the foot back down with control. Alternate legs, like marching in place.
🌧️ Heel and Toe Lifts: Keeping your toes on the floor, lift both heels as high as you can, gently squeezing your calf muscles. Lower them, then lift your toes off the floor while keeping your heels grounded.
☔️ Ankle Stretches: Extend one leg and point your toes away from you, then flex your foot to point your toes back towards you. This helps improve ankle flexibility.
🌧️ Thigh Squeeze (Inner Thighs): Place a pillow between your knees and squeeze your knees inward, engaging your inner thigh muscles. Hold for a few seconds and release.
☔️ Arm & Upper Body Exercises 🌧️
🌧️ Seated Bicep Curls: Hold light weights (like water bottles) or just use your body weight. Bend one arm at the elbow, bringing the weight toward your shoulder, then slowly lower it back down. Repeat with the other arm.
☔️ Arm Raises: With arms at your sides and palms facing up, lift them out and up to shoulder height, then lower them slowly.
🌧️ Seated Row: Extend your arms straight out. Draw your elbows back, squeezing your shoulder blades together, then extend your arms forward again.
☔️ Core & Flexibility Exercises
Seated Torso Twists: Sit upright with feet flat, cross your arms or place hands by your ears. Twist your upper body to the left without moving your hips, hold for a few seconds, then twist to the right.
🌧️ Shoulder Blade Squeezes: Sit tall and gently pull your elbows back, squeezing your shoulder blades together. Hold briefly and release.
☔️ Seated Side Bend: Raise one arm overhead and gently bend to the opposite side, feeling a stretch along your side.
A sample 15-20 minute routine might include a warm-up (shoulder rolls, knee lifts) followed by repetitions of leg extensions, arm raises, chair marches, and seated twists, finishing with a calf stretch. Remember to start slow and adjust repetitions to your comfort level.
More detailed instructions and full routines can be found on resources from the NHS or the British Heart Foundation.
Or ask our resident Chair Based Exercise instructor/ Activities Coordinator Georgina.
**Disclaimer : Please consult your GP/Doctor before taking part in any new Exercises or classes**
Watford & West Herts Chamber of Commerce - W3RT
GKL Active Wellbeing
Watford Council
Radfield Home Care Limited
