Seated exercises may be a great option for older adults, people with mobility or balance issues, or anyone who wants to start working out at home without spending money on gym equipment.
As always, it’s best to speak with a healthcare professional before starting a new exercise routine. Whenever you’re ready, follow these instructions to do some of our favorite seated movements.
Chair stands:- Sit upright in the chair with your feet flat on the floor.
- If you can, you may want to push the back of the chair against the wall so it doesn’t move.
- Keeping your back and shoulders straight, stand up from the chair using your hands as little as possible (or not at all).
- Sit back down. Make sure each move is slow and controlled. If the chair is too low, try adding a cushion.
- Repeat this standing and sitting movement until you can no longer do it, or do 8 to 12 repetitions, if that feels more manageable to start.
- Rest for 1 minute, and repeat 2 more times.
Seated upper body twist:- Sit upright in a chair with your feet flat on the floor.
- Cross your arms in front of your body, reaching for your shoulders.
- Without moving your hips, turn your upper body to the left as far as you comfortably can.
- Hold for 5 seconds.
- Repeat on the right side.
- Do this 5 times on each side.
Seated marches:- Sit in the chair with your feet flat on the floor.
- Slowly raise one knee without leaning back. (If your chair has armrests, you can use them for stability.)
- Lower your leg and place it back on the floor.
- Repeat with the other leg.
- Do this for 30 seconds, quickening your pace if you are able.
Arm circles with or without marching:- In a seated position, sit up straight with your feet flat on the floor and shoulder-width apart. Extend your shoulders and elbows like an airplane.
- March your feet in place, if you are able.
- Keeping your posture, circle your arms clockwise (backward).
- Then reverse the circular motion to counterclockwise (forward).
- Try to do 8 to 12 repetitions.
Seated hamstring stretch:- Sit up straight near the front of the chair with your feet flat on the floor.
- Extend your right leg out in front of you with your left heel grounded into the floor.
- Point your toes up toward the ceiling.
- Placing your hands on your left thigh for support, gently hinge forward from the hip.
- Keep your spine in a neutral position, and hold for several seconds.
- Return to the starting position.
- Repeat on that leg to reach around 60 seconds in “hold” if you are able.
- Repeat the process on the other leg.
Remember: The key to any successful exercise session is to take it slow, know your limits, and listen to your body. If you feel discomfort or pain at any point, stop and consult your doctor or a physical therapist for guidance. |
