Exercises performed while seated in a chair provide an opportunity for those with limited balance or mobility to engage in regular physical activity to improve fitness. Seated chair exercises can be used to increase the heart rate for a cardiovascular workout and to build muscle strength. By alternating cardiovascular activity with strengthening movements, you can design a workout based on seated chair exercises to improve health and well-being.
Seated March
Sit up straight in a chair with your feet flat on the floor. It is best to use a chair without arms for all exercises. Begin by raising the right foot off the ground and lifting the knee, then switch and raise the left foot as if you are marching in place but while seated. March for 2 to 3 minutes and then begin incorporating arm movements to elevate the heart rate further. You can raise your arms up and down, out to the side or out in front of you. You can also raise them up and down into the air over your head. Continue this movement for 5 to 7 minutes before moving on to any strength exercises. You can also return to it between strength moves to keep the heart rate elevated throughout your workout.
Arm Press
Perform an arm press and pull to strengthen the chest and upper back. You can do this exercise with no equipment, an inflated ball, a weighted ball or a household item, such as cans of soup. Sit up straight in the chair with your feet flat on the floor. Hold the ball with your hands in toward the body at chest level. Press the ball straight out in front of you until your arms are extended and then pull the ball back in. Repeat the exercise 10 to 15 times and one to three sets. Exhale as you press the ball out and inhale as you bring it back in.
Leg Extension
Strengthen the muscles around the knee by performing a seated leg extension. Sit up straight with your feet flat on the floor and place your hands on your thighs. Slowly extend the right leg by lifting the foot into the air until the leg is straight. Flex the muscles of the knee and upper thigh. Hold for 3 seconds and return to the starting position. Repeat on the same leg 10 to 15 times and then switch legs. Do one to three sets of the exercise. Exhale as you extend the leg and inhale as you lower it back down.
Elbow to Knee Twist
Sit up straight in the chair with your buttocks closer to the edge. Bring your arms into the air over your head and bend the elbows so they are at 90 degrees. Twist your torso and rotate your body as you bring your right elbow to your left knee, raising the left knee slightly to meet the elbow. Squeeze the abdominals as you rotate your body. Touch your elbow to your knee if possible and be sure to rotate the whole upper body to engage the abdominals. Perform 10 to 15 repetitions on each side for one to three sets. Exhale as you twist the torso and inhale as you return to center.
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