If you find it challenging to walk or stand but still want to maintain a good workout routine, this post is for you. I’ve compiled the five most crucial chair exercises that anyone can easily incorporate. These exercises are designed to keep you strong while seated, offering a convenient alternative for those with mobility limitations. So, let’s dive into these exercises without further delay.
1. Chair Press Ups:
This exercise isolates the muscles used for standing up from chairs, engaging both the upper and lower body. For added safety, perform this exercise in front of your dining room table. You can customize it by adjusting the arm usage to focus on either leg or arm strength. Challenge yourself by varying the pace—raise up quickly and lower down slowly. This versatility makes it suitable for a wide range of individuals.
2. Hip Abduction:
Targeting muscles that stabilize your hips and trunk, this exercise helps reduce fall risk associated with glute med and max weakness. Use a theraband or exercise tubing tied around your knees with moderate resistance (8-10 reps). Spread your knees apart against the resistance. Increase the challenge by slowing the rate, expanding the range of movement, or adding resistance—just introduce one change at a time to avoid overloading your muscles.
3. Long Arc Quad:
Strengthen your quad muscles, crucial for standing up from a chair and stabilizing your legs while standing. Wrap a band around your ankles, keeping one foot down while kicking out the other leg to straighten your knee. Lower down slowly and repeat.
4. Marching:
This exercise targets hip flexors, essential for activities like lifting your legs into bed or the shower. Use a band around your knees for added resistance. While keeping one thigh down, lift the other thigh off the chair seat as high as possible, then lower it slowly.
5. Endurance Exercise:
Incorporate activities to work your lungs, heart, and related endurance muscles. Options include a portable stepper like the Cubii, a recumbent stepper (if available and space permits), or using light ankle and wrist weights to march until fatigued. Aim for around 10 minutes to qualify as an endurance exercise. For the above links, I earn from qualifying purchases.
Now, let’s discuss some simple rules to adjust these exercises for continued progress:
- Choose a resistance that induces muscle fatigue at 8-10 reps.
- If you’re a beginner, start with 2 sets of 6 reps.
- Gradually progress to 3 sets of 10 reps over a month.
- Perform these exercises nearly daily, unless muscle soreness lasts more than a day, in which case, take 2 days off for adequate rest.
- For strength goals, perform no more than 10 reps at higher resistance.
- For endurance goals, aim for 15-20 reps at a lighter resistance.
Always consult your healthcare provider if you have any health concerns or encounter new problems.
Go to Resources page for a printout of these exercises.
Thank you for reading, keep moving, and stay strong!