{"id":434,"date":"2026-07-19T22:32:54","date_gmt":"2026-07-19T20:32:54","guid":{"rendered":"https:\/\/apamaxsante.com\/blog\/exercices-assis-personne-agee-fragile\/"},"modified":"2026-07-19T22:32:54","modified_gmt":"2026-07-19T20:32:54","slug":"exercices-assis-personne-agee-fragile","status":"publish","type":"post","link":"https:\/\/apamaxsante.com\/blog\/exercices-assis-personne-agee-fragile\/","title":{"rendered":"Exercices assis personne \u00e2g\u00e9e fragile \u2013 Le guide s\u00e9curit\u00e9"},"content":{"rendered":"\n<style>.oa-c9a782f5 h2 {\n  padding:0.5em 0 !important;\n}\n.oa-c9a782f5 p,\n.oa-c9a782f5 ul,\n.oa-c9a782f5 ol {\n  margin-top:.3em !important;\n  margin-bottom:.3em !important;\n}\n.oa-c9a782f5 ol {\n  padding-left:0.7em !important;\n}\n.oa-c9a782f5 table {\n  width:100% !important;\n  border-collapse:collapse !important;\n  margin:1em 0 !important;\n}\n.oa-c9a782f5 th,\n.oa-c9a782f5 td {\n  padding:8px !important;\n}\n.oa-c9a782f5 th {\n  text-align:left !important;\n  font-weight:bold !important;\n}<\/style>\n\n\n\n<div class=\"wp-block-group oa-c9a782f5\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\">Quand la peur de tomber s\u2019installent ou que les jambes r\u00e9pondent moins bien, l\u2019id\u00e9e m\u00eame de se lever peut devenir angoissante. Pourtant, rester assis toute la journ\u00e9e acc\u00e9l\u00e8re la perte de force, de mobilit\u00e9 et d\u2019autonomie. Les exercices assis pour personne \u00e2g\u00e9e fragile offrent une premi\u00e8re \u00e9tape rassurante pour remettre le corps en mouvement en limitant le <a href=\"https:\/\/apamaxsante.com\/blog\/facteurs-risque-chute-senior\">risque de chute<\/a>. Depuis une simple chaise, il est possible de travailler les jambes, le dos, les bras et la respiration de fa\u00e7on douce et s\u00e9curis\u00e9e. Cet article propose un programme simple, adapt\u00e9 aux personnes fragiles, \u00e0 faire \u00e0 domicile ou en \u00e9tablissement, et explique comment l\u2019<a href=\"https:\/\/apamaxsante.com\/blog\/activite-physique-adaptee\">Activit\u00e9 Physique Adapt\u00e9e<\/a> peut accompagner cette reprise en mouvement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-title\">Exercices assis pour personnes \u00e2g\u00e9es fragiles : bouger en s\u00e9curit\u00e9 quand on a peur de tomber<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Temps de lecture&nbsp;: ~16&nbsp;min<\/p>\n\n\n\n<ol class=\"wp-block-list\" id=\"h-toc\">\n   \n<li><a href=\"#h-pourquoi-exercices-assis-utiles\">Pourquoi les exercices assis sont utiles pour une personne \u00e2g\u00e9e fragile<\/a><\/li>\n\n   \n<li><a href=\"#h-regles-de-securite\">Les r\u00e8gles de s\u00e9curit\u00e9 avant de commencer<\/a><\/li>\n\n   \n<li><a href=\"#h-programme-type\">Programme type d\u2019exercices assis pour personne \u00e2g\u00e9e fragile<\/a><\/li>\n\n   \n<li><a href=\"#h-exemple-seance\">Exemple de s\u00e9ance type pour une personne \u00e2g\u00e9e fragile<\/a><\/li>\n\n   \n<li><a href=\"#h-quand-demander-aide\">Quand demander de l\u2019aide \u00e0 un professionnel<\/a><\/li>\n\n   \n<li><a href=\"#h-apa-pertinence\">Pourquoi l\u2019Activit\u00e9 Physique Adapt\u00e9e est pertinente dans ce contexte<\/a><\/li>\n\n   \n<li><a href=\"#h-apamax\">Comment APAMAX accompagne localement les personnes \u00e2g\u00e9es fragiles<\/a><\/li>\n\n   \n<li><a href=\"#h-faq\">FAQ<\/a><\/li>\n\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-pourquoi-exercices-assis-utiles\">Pourquoi les exercices assis sont utiles pour une personne \u00e2g\u00e9e fragile<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Un cadre s\u00e9curisant&nbsp;:<\/strong> la chaise apporte un point d\u2019appui stable qui rassure et limite le risque de chute, m\u00eame lorsque l\u2019\u00e9quilibre est incertain ou apr\u00e8s une hospitalisation. <strong>2. Un travail global du corps&nbsp;:<\/strong> correctement con\u00e7us, ces exercices sollicitent mobilit\u00e9 articulaire, force musculaire, coordination et respiration, toutes essentielles aux gestes du quotidien.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Pr\u00e9server l\u2019autonomie&nbsp;:<\/strong> les programmes assis contribuent \u00e0 maintenir la capacit\u00e9 \u00e0 se lever, se tenir debout et marcher quelques pas, tout en r\u00e9duisant le risque de chute. <strong>4. Reprendre confiance&nbsp;:<\/strong> bouger sans quitter le si\u00e8ge rassure les personnes ayant tr\u00e8s peur de tomber&nbsp;; retrouver des sensations de force et de souplesse pr\u00e9pare \u00e0 des exercices debout ult\u00e9rieurs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-regles-de-securite\">Les r\u00e8gles de s\u00e9curit\u00e9 avant de commencer<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bien-installer-chaise\">Bien installer la chaise<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Choisir une chaise stable, sans roulettes, assez lourde pour ne pas glisser et, id\u00e9alement, \u00e9quip\u00e9e d\u2019accoudoirs. La placer contre un mur si besoin et d\u00e9gager le sol alentour.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/apamaxsante.com\/blog\/wp-content\/uploads\/2026\/07\/exercices-assis-personne-agee-fragile.webp\" alt=\"exercices assis personne \u00e2g\u00e9e fragile\" title=\"exercices assis personne \u00e2g\u00e9e fragile\" loading=\"lazy\" width=\"1200\" height=\"675\" style=\"width:100%;height:auto;border-radius:8px;\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-position-de-depart\">Position de d\u00e9part<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fesses au fond de la chaise, dos droit mais d\u00e9tendu, pieds \u00e0 plat \u00e9cart\u00e9s de la largeur du bassin, \u00e9paules rel\u00e2ch\u00e9es et regard devant soi. Un support stable sous les pieds est possible si ceux-ci ne touchent pas le sol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ecouter-signaux\">\u00c9couter les signaux du corps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Arr\u00eater l\u2019exercice en cas de douleur vive, essoufflement important, vertiges ou malaise. Ne jamais forcer&nbsp;; mieux vaut un mouvement plus petit mais contr\u00f4l\u00e9, en respirant r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-frequence-duree\">Fr\u00e9quence et dur\u00e9e<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00e9marrer par 10 \u00e0 15 min, deux \u00e0 trois fois par semaine, avec 8 \u00e0 10 r\u00e9p\u00e9titions par exercice (1 \u00e0 2 s\u00e9ries). Augmenter progressivement si la fatigue reste mod\u00e9r\u00e9e. Un avis m\u00e9dical est recommand\u00e9 en cas de pathologie cardiaque, troubles d\u2019\u00e9quilibre s\u00e9v\u00e8res ou douleurs marqu\u00e9es.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-programme-type\">Programme type d\u2019exercices assis pour personne \u00e2g\u00e9e fragile<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-echauffement\">1. \u00c9chauffement doux en position assise<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Marche assise&nbsp;:<\/em> lever un genou de quelques centim\u00e8tres, reposer puis alterner, pendant 30 \u00e0 60&nbsp;s. <em>Rotations du buste&nbsp;:<\/em> inspirer, tourner lentement le haut du corps \u00e0 droite, revenir, puis \u00e0 gauche, 5 \u00e0 8 fois de chaque c\u00f4t\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-jambes\">2. Renforcement des jambes en s\u00e9curit\u00e9<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Mont\u00e9e de genou&nbsp;:<\/em> lever doucement le genou vers la poitrine sans arrondir le dos, 8 r\u00e9p\u00e9titions par jambe. <em>Extension de jambe&nbsp;:<\/em> tendre la jambe devant soi, talon vers l\u2019avant, maintenir 1-2&nbsp;s puis reposer, 8 \u00e0 10 r\u00e9p\u00e9titions par c\u00f4t\u00e9. <em>Relev\u00e9s de talons&nbsp;:<\/em> soulever les talons en appuyant sur l\u2019avant des pieds, maintenir 2&nbsp;s, redescendre, 10 \u00e0 15 r\u00e9p\u00e9titions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-assis-debout\">3. Exercice cl\u00e9&nbsp;: l\u2019assis-debout<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Chaise contre un mur, s\u2019asseoir au bord, pieds sous les genoux, incliner l\u00e9g\u00e8rement le buste, pousser sur les pieds et les mains pour se lever, respirer, puis contr\u00f4ler la descente en position assise. R\u00e9aliser 3 \u00e0 5 r\u00e9p\u00e9titions au d\u00e9part.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-haut-corps\">4. Renforcement du haut du corps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Bras au-dessus de la t\u00eate&nbsp;:<\/em> inspirer en levant les bras devant soi puis au-dessus de la t\u00eate, expirer en redescendant, 8 \u00e0 10 fois. <em>Tirage assis&nbsp;:<\/em> bras tendus devant soi, tirer les coudes en arri\u00e8re pour rapprocher les omoplates, maintenir 1&nbsp;s, revenir, 8 \u00e0 12 r\u00e9p\u00e9titions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-etirements\">5. \u00c9tirements et retour au calme<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u00c9tirement lat\u00e9ral&nbsp;:<\/em> main droite sur le bord de chaise, bras gauche lev\u00e9, incliner l\u00e9g\u00e8rement vers la droite, maintenir 10 \u00e0 20&nbsp;s&nbsp;; changer de c\u00f4t\u00e9. <em>\u00c9tirement hanche et bas du dos&nbsp;:<\/em> cheville droite sur genou gauche, dos droit, incliner l\u00e9g\u00e8rement en avant jusqu\u2019\u00e0 un \u00e9tirement doux, maintenir 10 \u00e0 20&nbsp;s&nbsp;; inverser.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-exemple-seance\">Exemple de s\u00e9ance type pour une personne \u00e2g\u00e9e fragile<\/h2>\n\n\n\n<figure class=\"wp-block-table\">\n<table>\n   <thead>\n      <tr><th>Phase<\/th><th>Exercices<\/th><th>Volume conseill\u00e9<\/th><\/tr>\n   <\/thead>\n   <tbody>\n      <tr><td>\u00c9chauffement<\/td><td>Marche assise, rotations de buste<\/td><td>30 \u00e0 60&nbsp;s&nbsp;+ 5 \u00e0 8 tours<\/td><\/tr>\n      <tr><td>Jambes<\/td><td>Mont\u00e9e de genou, extension de jambe, relev\u00e9s de talons<\/td><td>8 \u00e0 10 r\u00e9p. chacun, 1-2 s\u00e9ries<\/td><\/tr>\n      <tr><td>Assis-debout<\/td><td>Avec appui des mains<\/td><td>3 \u00e0 5 r\u00e9p.<\/td><\/tr>\n      <tr><td>Haut du corps<\/td><td>Bras au-dessus de la t\u00eate, tirage assis<\/td><td>8 \u00e0 10 r\u00e9p. chacun<\/td><\/tr>\n      <tr><td>\u00c9tirements<\/td><td>Lat\u00e9ral, hanche<\/td><td>10 \u00e0 20&nbsp;s par c\u00f4t\u00e9<\/td><\/tr>\n   <\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Laisser 30 \u00e0 60&nbsp;s de repos entre les s\u00e9ries. Mieux vaut peu de mouvements r\u00e9guliers qu\u2019une s\u00e9ance unique trop longue.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-quand-demander-aide\">Quand demander de l\u2019aide \u00e0 un professionnel<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Un avis sp\u00e9cialis\u00e9 est recommand\u00e9 dans les situations suivantes&nbsp;:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/apamaxsante.com\/blog\/wp-content\/uploads\/2026\/07\/exercices-assis-personne-agee-fragile-apamax-sant-.webp\" alt=\"exercices assis personne \u00e2g\u00e9e fragile\" title=\"exercices assis personne \u00e2g\u00e9e fragile\" loading=\"lazy\" width=\"1200\" height=\"675\" style=\"width:100%;height:auto;border-radius:8px;\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n   \n<li>vertiges, chutes r\u00e9p\u00e9t\u00e9es ou marche tr\u00e8s instable&nbsp;<\/li>\n\n   \n<li>douleurs limitant fortement les mouvements&nbsp;<\/li>\n\n   \n<li>perte importante de force ou de poids apr\u00e8s hospitalisation&nbsp;<\/li>\n\n   \n<li>doute sur les exercices adapt\u00e9s \u00e0 la situation&nbsp;<\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Le m\u00e9decin traitant, un kin\u00e9sith\u00e9rapeute ou un enseignant en Activit\u00e9 Physique Adapt\u00e9e peut alors proposer une \u00e9valuation et un programme personnalis\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-apa-pertinence\">Pourquoi l\u2019Activit\u00e9 Physique Adapt\u00e9e est pertinente dans ce contexte<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-apa-accompagnement\">Un accompagnement progressif et individualis\u00e9<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019Activit\u00e9 Physique Adapt\u00e9e (APA) cible les personnes qui ne se sentent pas capables de suivre des s\u00e9ances de sport classique&nbsp;; elle \u00e9value mobilit\u00e9, \u00e9quilibre, force, fatigue et confiance, puis construit un programme sur mesure, adapt\u00e9 \u00e0 chaque s\u00e9ance et compl\u00e9mentaire de la kin\u00e9sith\u00e9rapie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-apamax\">Comment APAMAX accompagne localement les personnes \u00e2g\u00e9es fragiles<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/apamaxsante.com\/\" target=\"_blank\" rel=\"noopener\">APAMAX Sant\u00e9<\/a> intervient dans la Loire, \u00e0 domicile, en r\u00e9sidence senior ou en EHPAD&nbsp;: bilan d\u2019autonomie et de mobilit\u00e9, identification des situations \u00e0 risque, exercices assis personnalis\u00e9s, suivi r\u00e9gulier avec comptes rendus pour les proches et les professionnels de sant\u00e9. Plus d\u2019informations&nbsp;: <a href=\"https:\/\/apamaxsante.com\/accompagnement\" target=\"_blank\" rel=\"noopener\">https:\/\/apamaxsante.com\/accompagnement<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/apamaxsante.com\/blog\/wp-content\/uploads\/2026\/07\/exercices-assis-personne-agee-fragile-apamax-sant-2.webp\" alt=\"exercices assis personne \u00e2g\u00e9e fragile\" title=\"exercices assis personne \u00e2g\u00e9e fragile\" loading=\"lazy\" width=\"1200\" height=\"675\" style=\"width:100%;height:auto;border-radius:8px;\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-faq\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-faq-fatiguee\">Quels exercices assis choisir pour une personne \u00e2g\u00e9e tr\u00e8s fatigu\u00e9e&nbsp;?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Commencer par quelques minutes de marche assise, quelques relev\u00e9s de talons et de simples mouvements des bras. Le but est de rompre la s\u00e9dentarit\u00e9 sans \u00e9puiser la personne. Un enseignant en APA pourra ensuite proposer une progression.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-faq-frequence\">\u00c0 quelle fr\u00e9quence faire ces exercices assis&nbsp;?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Deux ou trois s\u00e9ances hebdomadaires de 10 \u00e0 15&nbsp;min apportent d\u00e9j\u00e0 des b\u00e9n\u00e9fices. Augmenter ensuite la dur\u00e9e ou le nombre de r\u00e9p\u00e9titions en fonction de la tol\u00e9rance, \u00e9ventuellement en fractionnant dans la journ\u00e9e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-faq-chutes\">Les exercices assis suffisent-ils pour pr\u00e9venir les chutes&nbsp;?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ils constituent une premi\u00e8re \u00e9tape s\u00fbre pour r\u00e9activer muscles et \u00e9quilibre apr\u00e8s hospitalisation ou en cas de grande fragilit\u00e9. \u00c0 terme, il est pr\u00e9f\u00e9rable de les int\u00e9grer dans une d\u00e9marche globale incluant exercices debout, marche et travail sp\u00e9cifique de l\u2019\u00e9quilibre.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-retenir-essentiel\">\u00c0 retenir pour bien utiliser les exercices assis chez la personne \u00e2g\u00e9e fragile<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Retrouver le r\u00e9flexe de bouger, m\u00eame assis, est souvent le premier pas pour sortir de la spirale du d\u00e9clin fonctionnel chez la personne \u00e2g\u00e9e fragile. Pour d\u2019autres pistes concr\u00e8tes sur le maintien de l\u2019autonomie, consultez le blog APAMAX Sant\u00e9&nbsp;: <a href=\"https:\/\/apamaxsante.com\/blog\">https:\/\/apamaxsante.com\/blog<\/a>.<\/p>\n\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9couvrez notre s\u00e9lection d&rsquo;exercices assis pour personne \u00e2g\u00e9e fragile. Des mouvements doux et adapt\u00e9s pour maintenir la mobilit\u00e9 en toute s\u00e9curit\u00e9, m\u00eame avec la peur de tomber.<\/p>\n","protected":false},"author":1,"featured_media":430,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-activite-physique-adaptee"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercices assis personne \u00e2g\u00e9e fragile \u2013 Le guide s\u00e9curit\u00e9 - Apamax Sant\u00e9<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/apamaxsante.com\/blog\/exercices-assis-personne-agee-fragile\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercices assis personne \u00e2g\u00e9e fragile \u2013 Le guide s\u00e9curit\u00e9 - Apamax Sant\u00e9\" \/>\n<meta property=\"og:description\" content=\"D\u00e9couvrez notre s\u00e9lection d&#039;exercices assis pour personne \u00e2g\u00e9e fragile. 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