Chair exercises are great because our bodies are meant to move. So any extended sitting increases our health risk. With the influx of technology during the past decade, sitting has increased among the general population and movement has decreased.  Therefore, more focus must be placed on moving and exercising while you sit.

Health Concerns Due to Long Periods of Sitting 

“Long periods of sitting are linked with obesity, cardiovascular disease, diabetes, and even cancer,” according to research from the University of Colorado. This research shouldn’t surprise us because the basic muscle activity needed for standing and other movement triggers the breakdown of fats and sugars within the body.

When you sit, these processes stall; but when you’re standing or actively moving, you kick the processes back into action. By doing chair exercises and increasing your daily movement, you can burn more calories and increase your energy.

Try these 4 chair exercises that can be done anywhere and will help get your body moving.

4 Chair Exercises That Can Be Done Anywhere

1. Triceps Press

Equipment: Chair

Sit on the edge of a chair facing forward, feet spread about shoulder-width apart, ankle in line with the knee (not too far behind or ahead), back straight, and shoulders over hips.

1. Begin by placing both hands on the arms of the chair.
2. As you exhale, push yourself up using your arms. Straighten at the elbow but make sure your hands stay touching the arms of the chair and that you do not come to a full stand.
3. As you inhale. slowly lower yourself down to sitting, controlling the movement with your arms.

Repeat the exercise 10-15 times.

Amy’s Expert Tip: Ensure proper form by keeping your fingers pointed forward and your elbows pointing straight back.

2. Abdominal Tuck

Equipment: Chair

Sit on the edge of a chair facing forward, feet spread about shoulder-width apart, ankle in line with the knee (not too far behind or ahead), back straight, and shoulders over hips. For added back support, you can scoot back so that your back is against the chair

1. As you exhale, lift your right knee to your chest, contracting your abdominal muscles.
2. As you inhale, slowly lower your right leg.
3. On your next exhale, lift your left knee to your chest, contracting your abdominal muscles.
4. As you inhale, slowly lower your left leg.
5. Continue to alternate sides.

Repeat the exercise on each leg 10-15 times.

Amy’s Expert Tip: Remember to move slow and controlled. If you go too fast, you may sacrifice form, which can result in injury. Also, remember to breathe. It is common for people to hold their breath during core exercises. You need to get oxygen to the working muscles to optimize performance.

3. Chair Stands

Equipment: Chair

Sit on the edge of a chair facing forward, feet spread about shoulder-width apart, ankle in line with the knee (not too far behind or ahead), back straight, and shoulders over hips.

1. Begin by placing arms across the chest.
2. As you exhale, come to standing position and squeeze the buttocks. Once standing, raise your head so you are looking forward and pull the shoulders down and back.
3. As you inhale, slowly lower yourself back down to sitting.

Repeat exercise 10-15 times.

Amy’s Expert Tip: If you need to use the arms of the chairs to assist you in standing you can but focus on pushing up with the legs. Keep your back straight. Make sure you come to a full sitting position before standing again.

4. Hamstring Stretch

Equipment: Chair

Sit on the edge of a chair facing forward, feet spread about shoulder-width apart, ankle in line with the knee (not too far behind or ahead), back straight, and shoulders over hips.

1. Begin by extending the right leg out. The heel on the floor, toes pointed up and knee as straight as you can.
2. Place one hand on top of the other, take a deep breath in and as you exhale hinge forward at the hip reaching your hands toward your feet.
3. Stretch should be felt in the back of the leg.
4. Hold the stretch for 20-30 seconds while breathing steadily.
5. As you inhale, slowly come back up.

Repeat the stretch 2-3 times. Repeat the entire stretch with the left side as well. Alternate sides if desired.

Amy’s Expert Tip: When the stretch is not deep enough, make sure you keep a straight back and knee while bending forward at the hip. Focus on bringing the chest down to the leg and not your forehead. Continue reaching down to your toes until you feel a good pull in the muscle. If you feel sharp pain, then back off slightly.

Increasing Intensity

To increase the intensity, do each exercise 10-15 times and then rest for about 20 seconds. Repeat a second time. Another option is to do each of the 4 exercises 10-15 times and then do all 4 a second time.

This blog was written by Amy Hilderbran, Wellness Services Manager, and originally published on the Life Enriching Communities website as An Exercise Guide to Keep You Fit While You Sit.

Confident Living is a continuing care at home membership program, focused on helping you remain active and independent as you age in your own home. We serve the greater Cincinnati area. For more information, contact us online or call (513) 719-3522.