You don’t have to scale a mountain or run a marathon to get exercise. In fact, you can workout from the comfort of a chair! Chair exercises are a great way to tone muscles and increase flexibility without straining your body.
Chair exercises are perfect for seniors or older adults with mobility and balance issues, those recovering from an injury, surgery, or anyone who’s looking to take it slow.
Ready to get started? Do the five exercises listed 3-4 times a week for a well-rounded seated workout!
Safety precaution: If anything hurts or causes pain, stop immediately. And, as always, check with your doctor before beginning this, or any, exercise program.
Seated Jumping Jacks
Sit on the edge of your chair and then open and close your arms and legs as you would during a normal jumping jack. Move your limbs as quickly as you can, in and out. Work up to 3 sets of 20 reps.
Sit tall on the edge of your chair and cross your arms over your chest. Inhale and squeeze (flex) your abdominal muscles lightly. Without relaxing your stomach muscles, exhale slowly, squeezing your abs in tighter and turning your upper body to the right. Inhale and twist back to center. Then repeat to the left. Work up to 3 sets of 20 alternating reps.
Seated Leg Extensions
Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor. Lift your leg up as high as you can while keeping your back straight. Hold for three counts and then lower. Work up to 3 sets of 10 reps on each leg.
Sit on the edge of your chair with your feet firmly planted on the floor, palms over the edge of your seat. Press down with your arms as if you were going to try to lift yourself off the chair (you don’t have to lift up). Hold for three counts and then release. Work up to 3 sets of 10 reps.
Raise your arms straight out to your sides, to form a T shape and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms. Repeat 2 to 3 times.
CareZone Tip: Track your daily workouts using the Journal in your CareZone app.