Those with limited mobility, such as older people and those recovering from injuries, often choose chair exercise to help maintain health or encourage healing. However, if your chair exercise routine has gotten a little stale, you can increase resistance or add variety by using different types of weights.
Dumbells
Dumbbells, or hand weights, are a good choice if you want to focus on your upper body. "Fitness" magazine recommends using them to work the major muscle groups in your arms and chest, such as your biceps, triceps and pectorals. Choose dumbbells the right size for your hands, that won't slip out of your grip if you get sweaty, and that are properly weighted. "Fitness" magazine recommends choosing weights just heavy enough to make your last two reps difficult.
Wrist And Ankle Weights
Wrist and ankle weights have significant advantages over dumbbells, especially if you have any motor control issues. Since you don't have to grip them, you don't risk dropping them on yourself. Also, if you're doing cardio, gripping weights can cause blood pressure problems for some people, according to the American Council on Exercise. The council recommends sticking to weights appropriate to your fitness level and avoiding those that weigh more than 3 lbs, as those can strain your joints.
Elastic Bands
Though not technically weights, you might consider elastic bands -- also called fitness bands -- if you do a lot of your exercise sitting down. The advantages of working out with exercise bands include the fact that resistance increases as you move through each rep, which helps prevent joint and muscle strain. You can also use bands to work every part of your body, according to the American College of Sports Medicine. The college recommends using bands for strength training and making sure they are in proper working order before each use.
Considerations
If you're using chair exercise as a form of rehabilitation, you will eventually reach a place where you will be able to leave your chair behind. When this happens, you might want to leave your weights with your chair, especially if you've been using wrist and ankle weights. While good for strength training, wrist and ankle weights can put undue stress on your joints if you use them for fitness walking, according to the Mayo Clinic's website.
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