The 7 Best Chair Exercises

The 7 Best Chair exercises
By PositiveMed-Team
Edited By Stephanie Dawson

For people with limited mobility getting enough exercise can be difficult. For whatever reason, sometimes “get up and go” simply isn’t an option. There are also people who have sedentary jobs who find it difficult to find time in their schedules for exercise and their body is paying the price. Keeping active is important for heart health and overall well-being. It boosts metabolism, the cardiac system, and one’s endurance for everyday activities. With a steady exercise plan, most things during the day that have become tedious will become easier and less of a hassle.

If the following exercises include something you are not able to do, don’t sweat it! Adjust them according to your abilities. Remember, good back support is important during any exercise. If there is pain or discomfort, STOP. Pain does not mean you’re getting a good workout.

Gluteal Squeezes

Gluteal squeezes can be performed without anyone even noticing that you are exercising. Squeeze the glutes, otherwise known at the muscles that make up your butt, as tight as possible and hold for 10 seconds. Release the contraction and rest for five seconds before repeating the sequence for 10 repetitions. For isolation work, squeeze one side at a time holding for 10 seconds and then repeating on the other side.

Jumping Jack

Jumping jacks are a common cardiovascular exercise that works the extremities while also increasing heart rate and burning calories. Though these exercises are typically done while standing, one can use the same motion while seated by simply spreading their legs and lifting their arms above their head in the same way one would for a traditional jumping jack. Then, return arms to the sides and bring the feet back together. Don’t drag them, either, lift them completely off the ground as they’re moved apart and together.

Calf Raises

Seated calf raises are less intense than the standing version of calf raises because they do not require one to support their entire body weight. Sit with your back straight and feet flat on the floor. Contract the calf muscles and lift the heels up, keeping the balls of the feet in contact with the floor. Complete 20 repetitions, rest for 10 seconds and then repeat for two or three more sets.

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