Exercises For Sitting In A Chair

The inability to stand is no reason to stop exercising. There are many exercises that can be done from a seated position. Many were devised for people in wheelchairs or with balance problems, but anyone who has trouble walking or standing can easily adapt to these exercises. Seated exercises can also be performed when you're sitting at your desk at work.

Arm Circles

This exercise works the upper torso and arms. Sit up straight in your chair holding a weighted ball. Raise the ball in front of you and then upwards towards what would be 12 on a clock face. Then slowly move the ball around the clock slowly. Once you've arrived at 12 again, reverse direction. Do each set eight times and then rest before doing a second set. LiveWellAgeWell.com suggests modifying this exercise to moving your arms in front of you as if you were drawing a clock on a wall, if you cannot lift your arms over your head.

Thigh Squeeze

This exercise will work the lower abdomen and the thigh muscles. Sit at the edge of your chair and pull in your stomach muscles while sitting up straight. Place a ball between your knees and then squeeze it, holding for a few seconds, then releasing. Repeat 10 times and then rest. Try to do two or three sets of these. Modify this exercise by squeezing the ball for longer periods of time, or squeezing it in short, repetitive bursts for 10 or 15 seconds.

Calf Stretch

This exercise will stretch and tone the lower legs and can be done while seated at a desk as well as part of a traditional exercise program, according to BlessingsForLife.com. Sit up straight with your legs extended in front of you, heels on the floor and toes pointing up. Flex your toes back towards your body, feeling the stretch in your calf. Hold for a few seconds and release. Then point your toes and hold that stretch. Repeat 10 or 15 times before resting. Modify this exercise by putting a ball on your flexed toes and seeing how long you can hold it. Aim for at least 10 seconds.

Pedaling

To get an aerobic workout, consider purchasing a pedal machine which will allow you to remain seated in a chair while pedaling quickly. Arms can be toned by placing the machine on a table and using your hands on the pedals.