Exercise is important for everyone from children to adults to the elderly. Yet some people think that they cannot exercise because they are either confined to wheelchairs, or they have back problems which prevent them from standing for long periods of time. Other people are so busy working in their office that they have trouble finding time to get up from their chair and exercise. One way of working around these challenges is by doing exercise in a chair, which almost anyone can do. Some chair exercises require dumbbells, and weights ranging from 1 to 8 lbs can be used, depending on the individual's strength.
Shoulder Presses
According to the website FitMoves.com, shoulder presses are a great chair exercise which can be done in any comfortable, straight chair. Shoulder presses strengthen the shoulder blades, upper back and sides of the arms. To do a shoulder press, simply take one light dumbbell in each hand, and slowly lift the dumbbells above your head, keeping your arms straight. Once your arms are extended into the air with the weights above your head, lower the dumbbells to your shoulders and repeat about 10 times.
Quadriceps Extensions
One of the most popular video series for chair exercises is called "Sit and Be Fit." According to the Sit and Be Fit Website, quadriceps extensions are a great way to stabilize the knee joint and strengthen the muscles needed to get up from the chair. To do a quadriceps extension, no weights are required. Simply extend one leg forward and squeeze in the knee cap like you are pushing down on the gas in a car. Do this several times which each leg regularly to strengthen the legs.
Lateral Raises
Lateral raises work the shoulders, arms and back, so they can even be done by people who cannot control movement of their lower body. They also make a great exercise for busy workers on their break, as they release the tension from the back and neck. To do a lateral raise, hold a dumbbell at each side, and, keeping the back straight, slowly raise each arm from the shoulder to a horizontal position, so that your upper arms are parallel to the floor and your elbows are slightly bent. Once the upper arms are parallel to the floor, lower slowly, exhaling. Repeat, inhaling on the lift, exhaling while lowering the weight.
Biceps Curls
Another good chair exercise using dumbbells is biceps curls. Take one dumbbell weight in each hand, and slowly lift, one at a time, bending the elbow and curling the weight in towards you. The weight should come close to your chest and then down towards your side again as you lift the weight in the other hand. This exercise burns calories and works the inner arm.
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