Chair exercises are a superb measure of functional strength.

By the time you’re in your mid-60s, maintaining prime physical condition is crucial to ensuring you can enjoy an active and fulfilling life as you age. But how do you determine if you’re fit enough? The solution is simpler than you might think—you can find out right from your kitchen.

We’re introducing four chair exercises to help you evaluate your fitness level. Denise Chakoian, a certified fitness trainer from Rhode Island and the owner of Core Cycle and Fitness LaGree, asserts that if you can conquer these exercises at age 65, you’re likely fitter than most people in their 50s.

Why focus on chair-based exercises? They are a fantastic way to assess your functional strength, flexibility, balance, and endurance. These exercises provide a clear indication of your overall physical health, strength, and functionality.

Why Chair Exercises Are Effective

Why chair-based exercises? They’re an excellent way to test functional strength, flexibility, balance, and endurance, and will be a good indication of your overall physical health, strength, and function.6254a4d1642c605c54bf1cab17d50f1e

“Chair-based moves can be great for older adults because they provide built-in support, which makes exercises feel safer and more manageable,” Chakoian explains. “Chair exercises help prevent falls, so individuals can concentrate on how they move without having to worry about balance issues. They also make it much easier to work on building muscle and improving mobility. People who do chair exercises don’t have to get on the ground or stand for extended periods of time to achieve these fitness goals. Chairs can also keep joints from overextending while still promoting a healthy range of motion.”

So pull up a seat and let’s see if you’re in top shape.

4 Chair Moves That Test Fitness at 65

“For adults, a simple and easy-to-follow program of regular, but not strenuous, exercises is best. A practice regimen of two to three times per week should produce clear improvements in strength, balance and flexibility within a few weeks,” Chakoian says. “These exercises [below] test strength, endurance, and core stability, all markers of fitness beyond the typical 50-year-old.”

Seated Leg Lifts

This seated exercise is perfect for firing up the quads—the muscles you rely on every day to walk, climb stairs, and control yourself when sitting. As you age, weak quads lead you more susceptible to falls, since landings become more challenging to control. Leg lifts help build strength in the quads without placing undue stress on your knees.

1. Begin sitting tall with your back supported against the chair.
2. Place your feet flat on the floor.
3. Hold the sides of the chair for added stability.
4. Straighten your left leg out in front of you until your knee is completely extended. For max quad engagement, keep your toes flexed toward your shin the entire time.
5. Perform 2 to 3 sets of 15 to 20 reps on each side.

Seated March

This seated move engages your core as you alternate lifting one knee up, then the other, in a marching fashion.

1. Begin seated with your feet placed hip-width apart on the floor.
2. Lift your left knee up to hip height.
3. Lower.
4. Then, lift your right knee up to hip level.
5. Lower.
6. Maintain solid posture as you continue to “march.”
7. Perform 1 minute of continuous marching for 2 to 3 sets.

Seated Overhead Press

The seated overhead press builds arm strength as you stabilize your core without placing stress on your lower back. It calls for lightweight dumbbells.

1. Begin sitting tall on a sturdy chair with your feet flat on the floor and your core engaged.
2. Hold a pair of lightweight dumbbells at shoulder level, palms facing forward.
3. Press the weights straight overhead without locking out your elbows.
4. Gradually lower the weights back to the start position.
5. Perform 2 to 3 sets of 12 to 15 reps.

Seated Torso Twists

This move enhances spinal mobility while boosting rotational strength in the obliques. You can either hold your hands in front of your chest or hold a light weight or medicine ball to increase the challenge.

1. Begin sitting tall on a sturdy chair with your feet flat on the floor. Activate your core.
2. Place your hands behind your head or cross them in front of your chest.
3. Slowly twist your torso to the left, keeping your hips facing forward.
4. Return to the center, then twist to the right.
5. Perform 2 sets of 15 reps on each side.