{"id":6802,"date":"2025-08-06T11:31:41","date_gmt":"2025-08-06T11:31:41","guid":{"rendered":"https:\/\/ambula.pt\/blog\/sem-categoria\/chair-exercises-for-the-elderly-simple-and-safe\/"},"modified":"2025-10-02T10:20:05","modified_gmt":"2025-10-02T10:20:05","slug":"chair-exercises-for-the-elderly-simple-and-safe","status":"publish","type":"post","link":"https:\/\/www.ambula.pt\/en\/blog\/well-being\/chair-exercises-for-the-elderly-simple-and-safe\/","title":{"rendered":"Chair exercises for the elderly: simple and safe"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6802\" class=\"elementor elementor-6802 elementor-6530\">\n\t\t\t\t<div class=\"elementor-element elementor-element-85894e0 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"85894e0\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a9ea25f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"a9ea25f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0cfbce5 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"0cfbce5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>There are several simple and safe options to help improve strength, circulation and well-being. In this article, we share safe suggestions for seated exercises, ideal for doing at home or in institutions, and which respect each person&#8217;s limits and pace. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-864bc02 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"864bc02\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e770ab4 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"e770ab4\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-423e5bd exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"423e5bd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Key points of the article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58e274d exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"58e274d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Physical activity is essential for the elderly, even with reduced mobility, and can be done safely with seated exercises<\/li><li>These exercises improve circulation, muscle strength, balance and emotional well-being<\/li><li>The article presents 2 stretches and 5 exercises that are easy to perform with or without accessories<\/li><li>It includes guidelines on frequency, safety, contraindications and tips for adapting the exercises to the reality of each elderly person.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b43255f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"b43255f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why are they important?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3778a4a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"3778a4a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Regular physical exercise, even if adapted, can improve circulation, strengthen muscles, relieve joint pain and contribute to the physical and emotional well-being of the elderly. It is necessary to respect the physical needs of each elderly person. Sitting exercises present a low risk of injury and achieve the same results as standing exercises. They also promote autonomy, contribute to well-being and facilitate inclusion.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79e780e exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"79e780e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bf0f1c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"4bf0f1c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What kind of chair should I use?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-760985f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"760985f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The choice of chair is important for the exercises to be carried out correctly; it should not have wheels and should be comfortable. It is essential that your back is straight and stable. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-138ec17 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"138ec17\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f948a49 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"f948a49\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How often do you practice?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca9115a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"ca9115a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>According to the WHO (World Health Organization) <a href=\"https:\/\/www.mun-setubal.pt\/wp-content\/uploads\/2021\/02\/OMS-recomendacoes-exercicio-sedentarismo.pdf\" target=\"_blank\" rel=\"noopener\">, exercise should be done 2-3 times a week, with sessions lasting 20-30 minutes<\/a>. However, the most important thing is to combat sedentary lifestyles and promote physical exercise. Elderly people should start with small activities and increase the frequency, duration and intensity as much as possible, depending on their specific needs.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e70f39c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"e70f39c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3a175f2 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"3a175f2\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0029a08 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"0029a08\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">List of exercises on the chairs and suggestions on how to practice<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d7aed9 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"1d7aed9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Stretching is essential<\/strong> before any physical activity <strong>so that there is no risk of injury.<\/strong> They improve blood circulation and warm up the muscles.<\/p><p> <\/p><p>We show you two examples of <strong>stretches for the elderly:<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c346760 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"c346760\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-aa29377 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"aa29377\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0a00c1d exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"0a00c1d\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-416cb2b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"416cb2b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/1-alongamento--200x300.png\" class=\"attachment-medium size-medium wp-image-6805\" alt=\"alongamento do pesco\u00e7o\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/1-alongamento--200x300.png 200w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/1-alongamento--683x1024.png 683w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/1-alongamento--768x1152.png 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/1-alongamento-.png 1024w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f02ebba e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"f02ebba\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f450f5e exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"f450f5e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Neck stretching<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34de704 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"34de704\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Sit with your back straight and your feet flat on the floor<\/li><li>Slowly tilt your head to the left side<\/li><li>Keep tilting until you feel a gentle stretch on the right side of your neck<\/li><li>Still in this position, extend your right arm downwards and slightly to the side<\/li><li>Hold the stretch for 15 to 20 seconds, and don&#8217;t forget to breathe slowly<\/li><li>Carefully return to the neutral position<\/li><li>Repeat the exercise on the opposite side (head to right shoulder, left arm extended).<\/li><li>Finally, you can slowly turn your head in a complete circular motion (360\u00b0), calmly and without forcing.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6622673 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"6622673\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-be2b7d5 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"be2b7d5\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-466b58c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"466b58c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9263c1 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"d9263c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/2-alongamento-200x300.png\" class=\"attachment-medium size-medium wp-image-6807\" alt=\"\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/2-alongamento-200x300.png 200w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/2-alongamento-683x1024.png 683w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/2-alongamento-768x1152.png 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/2-alongamento.png 1024w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-29d9db3 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"29d9db3\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6c3dd56 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"6c3dd56\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Shoulder circle<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4425e76 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"4425e76\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Sit with your back straight and your feet flat on the floor<\/li><li>Place the fingertips of your hands on your shoulders, with your elbows pointing to the sides.<\/li><li>Make circles with your elbows forward, moving your shoulders in rotation<\/li><li>Repeat the movement forward 15 times, slowly and under control<\/li><li>Then reverse direction: make circles with your elbows backwards<\/li><li>Repeat the movement 15 times backwards<\/li><li>Always keep your breathing calm during exercise.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d8825da e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"d8825da\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dfc532d exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"dfc532d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>After stretching, here <strong>are 5 exercises<\/strong> that work both the upper and lower body:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9cb550 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"d9cb550\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1fd7ca2 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"1fd7ca2\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-b869067 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"b869067\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a520e2b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"a520e2b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-1-200x300.png\" class=\"attachment-medium size-medium wp-image-6808\" alt=\"\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-1-200x300.png 200w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-1-683x1024.png 683w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-1-768x1152.png 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-1.png 1024w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-72a018b e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"72a018b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d77fae8 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"d77fae8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. alternating leg raises<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f649e6a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f649e6a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Helps to strengthen the thighs and improve circulation.<\/p><p> <\/p><ul><li>You must be sitting with your back straight and your feet on the floor<\/li><li>Stretch one leg forward and hold it there for 3 to 5 seconds<\/li><li>Return to the starting position and repeat with the other leg<\/li><li>You should do 10 repetitions with each leg.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1919ba9 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"1919ba9\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7771f3a e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"7771f3a\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b16027b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"b16027b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-3-200x300.png\" class=\"attachment-medium size-medium wp-image-6810\" alt=\"\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-3-200x300.png 200w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-3-683x1024.png 683w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-3-768x1152.png 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-3.png 1024w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a71b16c e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"a71b16c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f143af exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"6f143af\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Lateral stretching of the trunk<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-524fa53 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"524fa53\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Improves flexibility and helps relieve tension.<\/p><p> <\/p><ul><li>With your feet on the floor, raise your right arm above your head<\/li><li>Tilt your torso slightly to the left side<\/li><li>Hold the position for 10 seconds and return to the center<\/li><li>Repeat with the opposite side. Do 3 times on each side <\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-55fdafe e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"55fdafe\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-9993d87 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"9993d87\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0d52358 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"0d52358\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-4-200x300.png\" class=\"attachment-medium size-medium wp-image-6811\" alt=\"\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-4-200x300.png 200w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-4-683x1024.png 683w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-4-768x1152.png 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-4.png 1024w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-550e818 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"550e818\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0e7fc4a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"0e7fc4a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Pull your arms back (bring your shoulder blades together)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-82fdcfb exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"82fdcfb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Strengthens the upper back.<\/p><p> <\/p><ul><li>Stretch your arms out in front of you, with your thumbs pointing upwards<\/li><li>Pull your elbows back as if to &#8220;open your chest&#8221;<\/li><li>Bring the shoulder blades together and hold for 2 seconds<\/li><li>Stretch your arms out again. Do 10 repetitions. <\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-980869a e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"980869a\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-d7f5470 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"d7f5470\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4b04fc0 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"4b04fc0\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-5-200x300.png\" class=\"attachment-medium size-medium wp-image-6812\" alt=\"\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-5-200x300.png 200w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-5-683x1024.png 683w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-5-768x1152.png 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-5.png 1024w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d8ec128 e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"d8ec128\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2857277 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"2857277\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">4. Hands on knees<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a59324a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"a59324a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Activate the abdominal area safely.<\/p><p> <\/p><ul><li>Place your hands on your knees and push them together.<\/li><li>At the same time, push your legs against your hands<\/li><li>Hold the pressure for 5 seconds and relax<\/li><li>Repeat 8 to 10 times.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3752f71 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"3752f71\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-497056c e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"497056c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a1f059b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"a1f059b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-6-200x300.png\" class=\"attachment-medium size-medium wp-image-6813\" alt=\"\" srcset=\"https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-6-200x300.png 200w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-6-683x1024.png 683w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-6-768x1152.png 768w, https:\/\/www.ambula.pt\/wp-content\/uploads\/2025\/08\/exercicio-6.png 1024w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\"><\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-93488af e-con-full e-flex wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-child\" data-id=\"93488af\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c6d3961 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"c6d3961\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">5. March in place (seated version)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bd9b63 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"5bd9b63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Activates circulation and improves coordination.<\/p><p> <\/p><ul><li>Sit with your back straight and lift one knee at a time<\/li><li>Alternate your legs, as if you were &#8220;marching&#8221; sitting down<\/li><li>Maintain the rhythm for 30 seconds to 1 minute<\/li><li>Rest and repeat 2 or 3 times.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8b5b5c2 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"8b5b5c2\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0fd6463 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"0fd6463\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-752224c e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"752224c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f7b5ecc exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"f7b5ecc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Care before you start<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f19380e exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f19380e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Before the elderly begin this process of physical activity, the following precautions must be taken into account:<\/p><p> <\/p><ul><li><strong>Choice of chair:<\/strong> comfortable but with a straight and stable back<\/li><li><strong>Attend classes<\/strong> or get<strong> help from a professional<\/strong><\/li><li><strong>Respect your body&#8217;s limits<\/strong><\/li><li><strong>Comfortable clothes<\/strong><\/li><li><strong>Supervision:<\/strong> to ensure safety and motivation.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44e1ab1 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"44e1ab1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Who can (or can't) do it?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b44a903 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"b44a903\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These exercises are safe and beneficial for almost all elderly people, but extra care and attention is needed in some cases.<\/p><p> <\/p><p><strong>Suitable for:<\/strong><\/p><ul><li>Elderly people with reduced mobility, wheelchair users or balance difficulties<\/li><li>People recovering from surgery<\/li><li>Elderly people with mild chronic diseases (such as diabetes or controlled hypertension)<\/li><li><br>Anyone who wants to maintain or improve strength, circulation and flexibility without the risk of falls.<\/li><\/ul><p> <\/p><p><strong>Avoid or consult a doctor:<\/strong><\/p><ul><li>Elderly people with heart disease or respiratory problems<\/li><li>People with acute pain, recent inflammation or joint\/muscle injuries<\/li><li>Those who experience frequent dizziness, fainting or signs of disorientation.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c068614 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"c068614\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Simple accessories to complement the exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a12b7d9 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"a12b7d9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The use of accessories complements some of the exercises in order to increase resistance, improve balance and make the exercises more dynamic and motivating for the elderly. They should be used with caution and according to each person&#8217;s ability. <\/p><p><br><strong>Recommended accessories:<\/strong><\/p><ul><li><strong>Light weights (dumbbells or anklets):<\/strong> strengthen the arms and legs with some additional resistance  <\/li><li><strong>Resistance bands:<\/strong> work on arm and leg strength and mobility with controlled movements<\/li><li><strong>Small exercise ball (anti-stress or pilates):<\/strong> can be used between the knees or hands to strengthen and improve coordination<\/li><li><strong>Broomstick:<\/strong> helps stretch arms, shoulders and improve posture<\/li><li><strong>Music:<\/strong> music stimulates rhythm, good humor and dynamism.<\/li><\/ul><p><br><b>Don&#8217;t forget: <\/b>accessories should be light, easy and used with supervision, sudden movements should be avoided and each accessory should be adapted to each person&#8217;s reality.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5457f6c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"5457f6c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebb1c8c exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"ebb1c8c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Is it safe to do these exercises at home?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f84d983 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f84d983\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>These exercises are safe to do at home as long as precautions are taken <strong>(the environment is suitable and the person respects their limits)<\/strong>. Sitting exercises are one of the safest ways to maintain physical activity in old age, especially for those with reduced mobility. <\/p><p> <\/p><p>However, a few precautions make all the difference:<\/p><p> <\/p><ul><li>Use a firm, stable chair without wheels, preferably with a backrest and armrests<\/li><li>Avoid loose rugs or objects on the floor that could cause slipping<\/li><li>Keep the room well lit and ventilated<\/li><li>Having support nearby, such as a family member or caregiver, for the first few sessions<\/li><li>Start with light, short movements, gradually increasing according to comfort<\/li><li>Stop immediately if there is pain, dizziness or malaise<\/li><li>Drink water to maintain good hydration.<\/li><\/ul><p> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1cbf19 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"a1cbf19\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits for autonomy and well-being<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a17248a exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"a17248a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>They may seem simple, but seated exercises have an important impact on the quality of life of the elderly, both physically and emotionally and socially. In terms of autonomy, they strengthen muscles, maintain independence and improve posture. <\/p><p> <\/p><p>In terms of well-being, they increase the self-esteem of the elderly, reduce symptoms of anxiety and depression and help to create a routine.<\/p><p> <\/p><p>It is important that these habits are encouraged in order to combat sedentary lifestyles and isolation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc55315 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-spacer\" data-id=\"bc55315\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5b82c2 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"b5b82c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Taking care of your body in old age is not just a health issue, it&#8217;s a way of preserving dignity, stimulating autonomy and strengthening social ties. As well as being accessible and safe, seated exercises are an invitation to movement, joy and involvement. With small daily gestures, it is possible to transform the routine of the elderly, promoting more than mobility: quality of life.<\/p><p> <\/p><p><strong>Sitting exercises are more than just sport: they are moments of connection, self-esteem and joy for the elderly.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>There are several simple and safe options to help improve strength, circulation and well-being. 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Improve mobility, strength and well-being with accessible activities.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ambula.pt\/en\/blog\/well-being\/chair-exercises-for-the-elderly-simple-and-safe\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chair exercises for the elderly: simple and safe\" \/>\n<meta property=\"og:description\" content=\"Discover simple and safe exercises that older people can do sitting down. 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