Seated Chair Exercises You Can Do at Home
We often think of exercise as something that requires us to be on our feet, pounding the pavement or sweating it out at the gym. But what if we told you that a great workout can happen right from the comfort of your chair?
“Exercises to do while sitting” might make you think of pilates and yoga stretches, but the reality is far more dynamic. While seated, you can still effectively target major muscle groups, improve flexibility, enhance balance, and even boost your cardiovascular health.
In this guide, we explore the benefits of seated exercises along with 10 exercises you can do whilst sitting in the comfort of your own home.
So, let’s jump in.
The Magic of Seated Exercises
Exercises while sitting are more than just a convenient way to stay active, they also improve strength, flexibility, and overall well-being.
By targeting specific muscle groups through controlled movements, seated exercises help build muscle strength, enhance cardiovascular health, and improve balance and coordination.
But the benefits don’t stop there. Seated exercises also play a crucial role in mental well-being, reducing stress, improving mood, and boosting cognitive function.
These exercises are incredibly inclusive, catering to individuals with limited mobility, seniors, those recovering from injuries, and anyone seeking a low-impact approach to fitness.
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 chair exercise classes today.
10 Exercises to Do While Sitting
Keen to try it for yourself? Here are 10 great chair exercises you can do, along with instructions on how to perform them:
Remember, warming up is key before any workout to prevent injury and prepare your muscles. Start with a few minutes of gentle heel digs and gentle marching to get warm.
1. Forward Rows
Strengthen your back and biceps with this rowing motion. Sit tall, with your feet flat on the floor. Extend your arms straight in front of you, then pull them back towards your chest, mimicking a rowing motion. You can add a toe tap forward, moving alternate legs forward as you row, tapping your toes to the ground in front of you.
2. Arm Circles
Focuses on your shoulders, arms, and upper back. Extend your arms out to the sides holding them at shoulder height, and rotate to make small circles forward, then reverse the direction. Gradually increase the circle size as you get comfortable.
3. Single Leg Raises
This exercise targets your core and leg muscles. Sit tall, gently holding the sides of the chair for balance. Keeping your back straight, lift one leg at a time as high as is comfortable, making sure your knees are bent at right angles. Concentrate on engaging your abdominal muscles and keeping your back straight as you lift.
4. Seated Twists
Work your obliques and core. Sit up straight with feet flat on the floor. Place your hands behind your head and gently twist your torso to the right, then to the left. You can also place your hand in front of you with one forearm resting on top of the other.
5. Seated Marching
Get your heart pumping with this lower body warm-up. Sit upright with your feet flat on the floor. Lift each knee towards your chest in an alternating marching rhythm. For a more intense workout, swing your arms as you march.
6. Shoulder Rolls
Target your shoulders and upper back. Sit up straight and roll both your shoulders in a forward motion, up towards your ears. Repeat this 4-5 times, and then roll your shoulders backwards 4-5 times.
7. Heel Raises
This exercise works your calf muscles and improves ankle stability. Sit tall with feet flat on the floor. Gently lift your heels off the floor, then slowly lower them.
8. Gentle Side Bends
Improve flexibility and core strength with this side-stretching exercise. With your arms at your sides, gently reach down towards one side, bending from the waist only and ensuring you remain firmly seated. Keep the movement controlled and avoid straining. Return to the starting position and repeat on the other side.
9. Spotty Dog (Skater Move)
This energising exercise engages your core, legs, and arms while elevating 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.
10. Canoeing
Add a cardio element while working your core and arms. Hold an imaginary oar in front of you and move your arms from side to side in a rowing motion, aiming to keep your hands the same distance apart (as if holding the oar). Add in some leg marching to increase intensity. This engages your core and upper body while keeping your heart rate up.
Remember: Always consult with your health professional before starting any new exercise regime, especially if you have any underlying health conditions. Begin with short sessions and gradually increase the duration and intensity of your workouts as you improve your fitness level. We also advise that another person is close by if you’re exercising for the first time or need mobility assistance. Listen to your body and rest when needed. And most importantly, make it enjoyable!
Join a Seated Exercise Class With MOVEability
At MOVEability, we believe that everyone deserves the opportunity to move and feel good through exercise.
Whether you prefer the convenience of online classes or the social interaction of in-person sessions, MOVEability has something for everyone. Our classes are designed to cater to individuals of all ages and abilities.
Our experienced instructors guide you through a variety of seated exercises, incorporating elements of strength training, flexibility, and cardiovascular health.
The MOVEability Journey
Each MOVEability class is a unique journey, like climbing a hill at your own pace.
We begin with a thorough warm-up, essential for reducing injury risk, easing the heart into the workout, and preparing the mind for movement. Warm-up exercises include gentle movements like heel lifts, arm circles, and shoulder shrugs.
Next, we incorporate mobilising exercises to loosen joints and muscles, such as neck rolls and leg pendulums.
Then, we engage in invigorating cardio routines, choreographed to upbeat music, to get the heart pumping and increase blood flow.
With warmed muscles, we then focus on muscle-strengthening exercises, such as bicep curls and shoulder presses, using resistance to build strength.
Finally, we end with all important stretching and cooling down routines.
Throughout the journey, we emphasise mindful movement, encouraging participants to listen to their bodies and enjoy the process.
Join MOVEability Today
Don’t miss out on the opportunity to experience the benefits of exercise whilst sitting firsthand. Sign up for a free trial class today and discover a new level of fitness and well-being.
Get in touch with us, or book your FREE seated exercise class today!
FAQs
What is the best exercise while sitting?
The “best” exercise while sitting depends on individual goals. For example, seated leg lifts effectively target the quads and hamstrings. To perform, sit upright with good posture, engaging your core and glutes. Extend your left leg out in front of you, keeping it straight. Hold for a few seconds, then slowly lower it back down. Repeat with the opposite leg.
How can I tone up while sitting?
Focus on exercises that engage multiple muscle groups. Seated twists work the obliques, while arm circles target the shoulders and triceps. Utilise your body weight for resistance.
Is it good to exercise while sitting?
Yes, absolutely! Seated exercises are a fantastic form of physical activity, especially for those with desk jobs. They improve posture, increase range of motion, and can even contribute to weight loss.
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