Can You Lose Weight with Chair Exercises?
Many of us spend long hours seated, whether at a desk job, during our daily commute, or simply relaxing at home. This sedentary lifestyle can lead to unwanted weight gain and make it challenging to maintain a healthy weight, especially if joining a gym isn’t an option.
But what if we told you that your chair could be your secret weapon for weight loss? Enter chair exercises: a convenient and effective way to burn calories, engage your muscles, and improve your overall health.
But can chair exercises really help you lose weight?
In this guide, we’ll explore:
- Can you lose weight with chair exercise?
- How chair exercise can help you lose weight
- Effective chair exercises for weight loss
- Tips for maximising weight loss with chair exercise
- How to join a chair exercise class with MOVEability
Let’s jump in.
At MOVEability, our mission is to make exercise accessible to everyone, regardless of age, ability, or gender. We specialise in online and in-person seated exercise classes for all ages and abilities. Join one of our low impact exercise classes today.
Do Chair Exercises Help You Lose Weight?
The short answer is yes, but it’s not just about the exercises.
Chair exercises are a fantastic way to start your fitness journey or maintain an active lifestyle when mobility is a challenge. They involve using a chair for support during exercises, making them low-impact and accessible for people of all ages and abilities.
However, weight loss is a combination of a healthy diet and regular physical activity. Chair exercises can be a part of that physical activity, helping you burn calories and build muscle.
How Can Chair Exercises Help You Lose Weight?
Now we know chair exercise can help you to lose weight, let’s look at the reasons why:
Burning Calories
Weight loss fundamentally comes down to burning more calories than you consume. Chair exercises can help you achieve this by increasing your heart rate and engaging various muscle groups.
Depending on your weight and the intensity of the exercises, you can burn about 100 calories in just 30 minutes. Adding weights or resistance bands can boost this calorie burn even further.
Building Muscle Mass
Muscle tissue burns calories faster than fat tissue. By incorporating chair exercises into your routine, you can build muscle mass, which in turn helps you burn more calories even when you’re at rest.
Improving Circulation and Balance
Chair exercises stimulate blood circulation, which aids in healing, improves mobility, and enhances overall health. Better balance reduces the risk of falls, which is crucial for maintaining an active lifestyle and continuing your weight loss journey.
Reducing Risk of Chronic Illnesses
Regular physical activity, including chair exercises, can reduce the risk of chronic illnesses such as type 2 diabetes, heart disease, and osteoporosis. These conditions are often associated with being overweight, so staying active can help you avoid them and maintain a healthier life.
Effective Chair Exercises for Weight Loss
Ready to get started? Remember, warming up is key before any workout to prevent injury and prepare your muscles. A few minutes of gentle heel digs and gentle marching will do the trick!
Here are some effective chair exercises to help you lose weight:
Seated Marching
This exercise is a great way to get your heart rate up and warm up your lower body. Sit tall in your chair with your feet flat on the floor.
Lift one knee at a time, bringing it towards your chest, and alternate legs in a marching motion. Pump your arms as you march to increase the intensity.
Forward Rows
This move targets your back and biceps, contributing to a stronger upper body. Sit tall, with your feet flat on the floor.
Extend your arms straight out in front of you, then pull them back towards your chest, as if you were rowing a boat. You can also move alternate legs forward, tapping your toes to the ground in front as you row.
Single Leg Raises
This exercise strengthens your core and leg muscles. Sit tall, gently holding the sides of the chair for support.
Keeping your back straight, and keeping your knees bent at right angles lift one leg at a time as high as you comfortably can. Focus on engaging your abdominal muscles and keeping your back straight as you lift.
Spotty Dog (Skater Move)
This dynamic exercise works your core, legs, and arms while boosting your heart rate. Sit tall with a straight back and feet flat on the floor.
Keeping your arms straight, swing your arms alternately back and forth. You can add in the legs by tapping them alternately in front of you. Creating a ‘skater-like’ motion.
Important Considerations:
- Listen to your body: Always prioritise proper form over speed or intensity. If you feel any pain, stop the exercise immediately.
- Upper or Lower Body Focus: Depending on your mobility levels, you can focus on upper body, lower body, or a combination of both.
Disclaimer: Before starting any new workout routine, it’s essential to consult with your health professional, especially if you have any underlying health conditions. We also advise that another person is close by if you’re exercising for the first time or need mobility assistance.
Tips for Maximising Weight Loss with Chair Exercises
- Consistency is Key: Make chair exercises a regular part of your routine. Start with 10-15 minutes, slowly building to 20-30 minutes, aiming for 2-3 times a week. But, remember – always listen to your body.
- Mix It Up: Incorporate a variety of exercises to work different muscle groups. This can include seated leg extensions, chair squats, and seated arm circles.
- Intensity Matters: As you get stronger, increase the intensity of your workouts. This could mean adding weights or increasing the number of reps.
- Healthy Eating: Pair your exercises with a balanced diet. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
Join a Chair Exercises Class With MOVEability
At MOVEability, we believe that exercise should be accessible to everyone, regardless of age, ability, or gender. Our online and on-site seated exercise classes are designed to help you get moving, no matter where you are in your fitness journey.
Take a look at how a typical class works with the MOVEability way:
Ready to Get Started?
Your first session with MOVEability is free! Join us for an online chair exercise session and experience the difference for yourself. Whether you’re looking to lose weight, improve your fitness, or just feel better, we’re here to support you every step of the way.
Get in touch with us, or book your FREE seated exercise class today!
Related Guides:
- What is low impact exercise?
- 6 tips to prevent falls this winter
- What chair to use for seated exercise?
- How to exercise your way to better health