Everyone is always talking about how important it is to exercise, but what if you can’t get up and go for a walk? If you want to exercise but have mobility or balance issues, it can be frustrating to say the least. Luckily, there are ways to get a complete workout from the comfort of your favorite chair. These chair exercises engage the same muscle groups as other workouts, but with much less risk and stress to your joints.
Choose a chair that’s solid and has a straight back, like a kitchen or dining room chair. Don’t use a desk chair or anything else with wheels. Place a cushion on the seat, if there isn’t one already, and take a few moments to breathe deeply before you begin your workout.
Getting your body ready for exercise is absolutely essential. Even though you’re not going to be doing a strenuous workout with these chair exercises, you still need to warm up. A series of stretches will prep your muscles and make it less likely that you’ll get injured.
Start by sitting up straight in your chair. Let your head roll toward one shoulder, just until you can feel the stretch in the opposite side of your neck, and then roll toward the other side. Do this 3 times per side.
Next, lift your hands and rest your fingers on your shoulders. Roll your shoulders forward 12 times. Now roll them backwards another 12 times. Remember, use gentle movements. You’re just getting warmed up.
Let’s got those arms and legs working! Strength training can help you maintain muscle mass as you get older. If these movements feel too easy for you, try doing them while holding a couple of cans or light dumbbells.
Lean forward slightly in your chair and place your feet flat on the floor. Extend your arms straight out in front of you, then slowly draw them back, bending at the elbow. Squeeze your shoulder blades as you move. Do this 12 times.
Sit straight up and slowly raise your right knee. Move it as high as you can without straining, then lower it back to the floor in a gentle, fluid movement. Repeat 10 times per leg. You can hold on to the bottom of the chair for stability.
Raise your arms and hold them straight out at shoulder height. Move your hands in small circles, feeling the movement up through your arms and into your shoulders. Do this for a count of 5, then reverse direction. Repeat 3 times. This one gets tiring really fast, so only do as much as you can!
Okay, last one! Let’s do some work on those abs. Sit up straight with your feet flat on the floor. Reach down and hold on to the sides of your seat. Now gently lift your feet off the floor—just like with the knees lifts, but both feet this time. Slowly lower your feet back down. Squeeze your stomach muscles while you move. Do 6-10 reps, depending on how you feel.
