Whether you're injured and must use a wheelchair for the next few months, or you're simply going on a long airplane trip, you don't need to throw your exercise routine out the window. Although it's ideal to incorporate a combination of aerobic and weight training into your plan, every little bit of exercise helps. By making a commitment to exercise, you'll find that you can exercise anywhere if you put a creative spin on your workouts.
Step 1
Stretch your back and neck to loosen your muscles. Sit up straight in your chair with your knees together, then slowly roll down to the floor and touch your toes with your hands. Slowly roll back to an upright position.
Step 2
Tone your arms with chair push-ups, says David Kirsch, owner of the Madison Square Club in New York City in the article "Invisible Fitness Moves" on the "Oprah" website. Hold each armrest with your hands, bending your elbows at a 90-degree angle, says Kirsch. Push on your arms to lift your hips out of the seat until your arms fully extend. Perform three sets of 20 repetitions.
Step 3
Keep a thick, hardcover dictionary in your desk that doubles as a weight. Place the dictionary on a desk or table in front of you, then lift it while keeping your elbows straight. Lift the book up to the height of your shoulders, then hold it for five seconds before lowering it back to the desk or table. Repeat 12 to 15 times, then take a break and do an additional one or two sets.
Step 4
Keep hand weights in your desk drawer and do curls on your lunch break from work, recommends MayoClinic.com. Place your elbow on the armrest and hold the weight in your hand as you lift it up and down.
Step 5
Stretch out your arms and back to loosen your muscles after your chair workout. Extend your arms straight out to each side, in line with your shoulders. Shift your shoulders slowly to the right and hold this position for several seconds, then shift your shoulders slowly to the left and hold the position.
Tips and Warnings
- Switching out your chair for a fitness ball may help you tone your legs while sitting at your desk, according to MayoClinic.com.
- Consult your doctor before trying a new exercise, especially if you have health problems.
Things You'll Need
- Dictionary
- Hand weights
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