Whether you use a wheelchair, are stuck in an office chair all day or have limited mobility, you can still work out regularly. Grab some weights and set aside some time for activities you can complete from and around your chair. These exercises may result in many of the same physical and mental benefits of more traditional workout sessions.
Benefits
Even mild exercises that don't call for much movement can have huge physical and mental benefits. According to Mayo Clinic, regular workouts of any type can elevate mood, improve sleep patterns, enhance sex lives and cut risks of diseases including cancer, diabetes and osteoporosis. The National Institutes of Health adds that exercise lowers stress levels, controls blood pressure and blood sugar, and aids both balance and flexibility.
Aerobics
Aerobic activities burn calories and raise the heart rate for an extended period of time. Dancing is an aerobic activity to do while standing or sitting in a chair. Sway your body to the music, raise your arms, clap, move your hips and tap your feet, if possible. Punching -- like a boxer might do -- is another aerobic activity that can be done from a chair and does not require any lower body activity. If you are able to walk or jog for even a few minutes, do it. Walk part or all of the way to and from work, and take frequent breaks throughout the day to stroll around your office or outside.
Strength
Someone who sits in a chair for long periods of time may have sore joints or back problems, so including strength-training exercises are particularly important to a complete fitness routine. The Wheelchair Site suggests using light to medium hand weights to perform bicep curls, presses, lateral raises and other movements. Buy inexpensive resistance bands and secure them to door handles, desks or cabinets. Pull on the bands to work out the chest, shoulders and arms. If possible, consider the Mayo Clinic's suggestion of sitting on a fitness ball -- which promotes core strength and balance -- instead of a desk chair.
Flexibility
Flexibility exercises can help prevent injuries and keep energy levels high during days with little activity. The University of Arkansas suggests doing back twists to both sides of the body. Place your left hand behind your left hip, and rotate your upper body to the left, stretching your back. Hold the stretch, and repeat on the right side. Stretch wrists by gently pressing them up and down. To work the abs, lean back in your chair and gradually sit up, generating the movement from your core. Lower yourself back into the chair in the same way.
Considerations
Especially if you are in a wheelchair or contend with a disability, discuss an appropriate exercise routine with a physician or health-care provider before starting your own workouts. Seek out a personal trainer or fitness professional to demonstrate the proper form of movements and techniques so that you can do them without a high risk of injury or strain.
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