Chair Exercises for Fitness

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Improve your flexibility, strength and cardiovascular health, all while seated!

To get the most out of this chair exercise program:

  • Sit tall with chin parallel to floor, ears over shoulders, shoulders over hips, tummy in and feet flat on floor. 

  • Breathe properly: Inhale as you prepare to do an exercise and exhale as you perform it while keeping your tummy in.

  • Perform flexibility and cardio exercises (1-7) daily. Perform strength training exercises (8-13) every other day.

  • Please note, all exercises here can be done with or without hand weights.

Before starting any exercise program, consult a medical professional.

Flexibility Exercises

Benefits of Flexibility Exercises: Increase circulation • increase blood supply to joints • improve posture • decrease muscle soreness • decrease risk of injury

1. Shoulder Circles

Slowly circle shoulders forwards 5 times • Slowly circle them backwards 5 times

Works: Shoulders and upper back while improving range of motion in them

2. Neck Stretch

Slowly turn head over right shoulder • Hold • Return to center • Slowly turn head over left shoulder • Hold • Repeat 3-5 times (Never stretch head toward back)

Works: Neck muscles

3. Arm Stretch

Push right palm toward ceiling • Push left palm toward the floor • Hold • Switch arms and hold • Do 2 times

Works: Shoulders and upper and lower back while increasing range of motion in arms, shoulders and back

4. Abdominal Twist

Sitting on edge of chair with hands on collarbone, twist right • Hold • Return to center • Twist left • Hold • Return to center • Do 8-15 times each side

Works: Abdominal front and side muscles while improving posture and balance

5. Leg Squeeze

Raise heels off floor • Squeeze knees, thighs and buttock muscles together  • Hold • Relax • Do 8-15 times

Works: Muscles that control the bladder, thighs and buttocks while strengthening leg muscles

6. Leg Extensions

Sitting tall in chair, extend right foot out • Hold • Slowly lower foot to floor • Do 8-15 times with each leg

Works: Thighs

Cardiovascular Exercise

Benefits of Cardiovascular Exercises: Burn fat • strengthen your heart • build muscle • improve mental state • reduce risk for a variety of medical conditions, including heart disease, diabetes, stroke, and osteoporosis

7. March While Seated

Sitting on the front edge of your chair, “march” with your arms and legs. Do this by alternating between raising your left leg and right arm and raising your right leg and left arm in a steady marching motion.

March for 6 minutes while seated, moving your arms gently for the first 2 minutes. Slightly increase your tempo for the next 2 minutes. Continue to quicken your tempo for the remaining 2 minutes. Remember to raise your legs and opposite arms in a steady marching motion.

To Combine Cardio and Strength Exercises:

Remaining seated, use your legs to march at a steady pace. Use your hands or hand weights (dumbbells) to complete the strength exercises (8-13). Continue to march while seated throughout each exercise.

Strength Training Exercises

Benefits of Strength Exercises: Burn more calories • increase bone density • build muscle • decrease risk of injury • lower blood pressure • reduce arthritic pain • decrease risk of heart disease

8. Shoulder Press

Place hands on knees, palms down • Bring right hand to right shoulder, palm facing out, press right hand up/overhead, and then lower back to shoulder • Do 8-15 times with each arm

Strengthens: Shoulders and  back muscles

9. Lateral Raise

Keep upper arms at your sides while bending elbows to 90°, palms facing each other • While keeping 90° bend in elbows, float arms up to the sides until parallel to floor and palms are facing down (or as high as comfortable) • Do 8-15 times 

Strengthens: Shoulders and upper back: improves posture

10. Upright Row

Place palms together in your lap • Keeping hands together and close to body, slowly raise hands and arms until fingers are even with your nose and elbows are even with your shoulders (or as high as comfortable) • Hold • Return to start • Do 8-15 times  

Strengthens: Upper back and back muscles

11. Front Raise

Place hands on knees, palms down • Slowly raise right hand straight out in front of body to shoulder level or as high as comfortable • Do 8-15 times with each arm

Strengthens: Shoulders

12. Biceps Curl

Place hands on thighs, palms upward • Slowly lift one hand to shoulder • Slowly lower hand to thigh • Do 8-15 times with each arm

Strengthens: Biceps muscles

13. Triceps Curl

Hold one dumbbell overhead or touch fingertips overhead • Carefully lower hands behind head, keeping elbows pointed upward • Lengthen hands back toward ceiling • Do 8-15 times

Strengthens: Triceps muscles

Please talk with your own/loved one’s healthcare provider before using any of this information.

 
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