Searching for an easy and practical approach to getting a fast workout? You can take measures to get fit from the comfort of your chair. With chair exercises, you can work nearly muscle in your body without buying any additional or extremely expensive equipment. Make your first steps into a healthier lifestyle today by sitting down.
Why Chair Exercises?
There are many reasons why exercise is important. Exercise can help you maintain a healthy weight, reducing stress on your bones and joints, and ultimately making movements much easier. You can improve your mood through exercise. As you exercise, your brain is stimulated, releasing chemicals that make you feel better and much more relaxed. Increase blood flow to your legs by working in some activity every day. Exercising can reduce your risk of chronic diseases, reducing risks of cancer, diabetes, strokes, high blood pressure, depression, anxiety, and more. By strengthening your bones and muscles, you'll find that everyday tasks become much easier, and frequent aches become a thing of the past. It's an energy booster that can give you what you need to get through the day.
Many of us are glued to a chair during the day because of work, and it can be hard to find time in our busy schedules to exercise regularly. It can also be difficult for anybody with balance or mobility concerns and those who are recuperating from an injury. This is where chair exercises can be a great option for those that need to stretch their legs but don't always have the convenience of going outside. Just 30 minutes of moderate physical activity a day can provide your body with health benefits, so start your new chair routine today and grow some beefy legs with these easy exercises:
· Calf Raises
This exercise is a great starting point for chair exercises that may improve the lower leg's strength and mobility. Here's how they're done:
1. Sit straight in a chair and keep your feet flat on the floor.
2. With one foot, raise your heel off the ground as high as possible. Perform this action as if you're trying to stand on your toes. You'll feel your calf energizing as you lift.
3. Repeat this for ten repetitions, then repeat the same actions with the opposite foot.
4. Do this exercise for a total of three sets.
· Leg Circles
Strengthen your quadriceps, hamstrings, and hip joints with leg circles. Remember to keep your body straight and focused on form. Try it now:
1. Sit straight up and lift one of your legs. You'll want to keep your pelvis as still as possible.
2. Rotate your leg in small circles in a clockwise direction for about thirty seconds.
3. Rotate your same leg in a counterclockwise motion for thirty more seconds.
4. Place your active leg on the floor and repeat with your other leg.
5. Continue for three sets.
· Seated Marching
If you're looking to improve your hip mobility and flexibility, marching in your chair is an effective method. It's also a good cardio alternative and leg exercise if it's an area that you're missing out. Do this exercise:
1. Sit straight, feet flat, and keep them at about a hip's length apart.
2. If your chair has armrests, grab them firmly while keeping a straight sitting position.
3. With one leg, lift it as high as you can without pain, then press it back down as if you were marching in place.
4. Repeat this motion with the opposite leg.
5. Perform this exercise for twenty repetitions and in sets of three.
· Seated Jack
Another cardio alternative is to perform jumping jack motions in your chair. They help strengthen your core, stretch your leg muscles, and burn a few calories. Follow these steps.
1. Bend your knees and press them together. Sit upright with good posture in your chair. Slightly lift your heels and gently press your toes to the floor.
2. Parallel your upper arms with your torso and extend your forearms outward with palms open, like you're about to hug someone.
3. Spread your legs and arms outward, emulating a star shape, then bring them back in.
4. Repeat thirty times in one set.
· Twist and Lift
This exercise moves your legs and torso, challenging your abdominal muscles, inner thighs, and quadriceps. This exercise is a bit more intensive, but the previous ones should already have you warmed up. Here's how it's done:
1. Extend one of your legs straight and outward as you maintain an upright posture in your chair.
2. Cross your arms in and twist toward the side of your body where your leg has lifted, activating your core.
3. Form is important: keep your knees pressed together as you move your leg and torso back to their normal position, then repeat.
4. Repeat on one leg twenty times, then repeat the movement with the other leg twenty more times.
· Hinge and Cross
This is a similar exercise to the twist and lift, but with more of a focus on your upper body. However, if you keep your form correct and your legs planted, it can pass the benefits to them. This exercise may be helpful if you experience some leg or lower back pain. Do this:
1. Sit upright with your hands behind your head. Keep your knees together and feet elevated slightly on your toes.
2. While bracing your abdomen, lean back in your chair until your shoulders are pressed against the back.
3. Lean forward and twist, your elbow should be aligned with the opposite side leg.
4. Repeat twenty times in one set.
If you're feeling up to it, a squat is a great way to tone your abs and legs. Your chair is there to spot you, so if you start to feel overwhelmed, don't be afraid to take breaks. You can do chair squats like this:
1. Stand up straight, your feet should be at shoulder width.
2. Bring your arms in front of you then focus your weight on your heels. Slowly and steadily push your hips back until your butt is close to the chair.
3. Pause briefly, then stand back up and repeat the motion.
4. Repeat for about ten reps in sets of three.