Get Fit While Sitting: Chair Exercises for Weight Loss

For many people who wish to lose weight, the idea of hitting the gym and getting involved in high-intensity exercise can be intimidating and overwhelming. However, this need not be the case since chair exercises offer a simple yet effective way of shedding excess weight and staying healthy even when circumstances make it impossible to exercise conventionally. Chair exercises are low-impact activities that can help you burn calories and build strength right from the comfort of your chair.

Getting Started with Chair Exercises

Whether you’re just starting or want to switch up your fitness routine, we’ve compiled tips on safely incorporating chair exercises into your daily routine for the best results.

1. Talk to Your Doctor: Before embarking on any form of physical activity, it is best to talk to your doctor to determine what’s appropriate for you based on your medical history.
2. Choose the Right Chair and Dress Appropriately: Use a sturdy chair with no arms or padding that can support your weight and body movements. Wear clothing that won’t restrict movement and will keep you cool while exercising.
3. Start Slowly: Start with a few repetitions of an exercise before progressing to more challenging workouts, taking time to rest in between movements.
4. Be Consistent: Make time every day for seated exercises, preferably at the same time of day, so they become part of your daily routine.
5. Combine Workouts: Combining different types of seated exercises provides a full-body workout targeting different muscle groups.

Types of Chair Exercises

There are several types of chair exercises that you can do at home or in the office. Among them include:

Chair Squats

• Start by sitting on the edge of your chair with feet hip-width apart.
• Press down through your heels and lift yourself up from the chair.
• Slowly lower yourself back down to the seat, keeping your core tight.
• Repeat for 15 to 20 reps.

Seated Leg Raises

• Sit up straight in your chair with your feet flat on the floor.
• Lift one leg up until it’s parallel to the ground and hold it for five seconds.
• Lower that leg down and repeat with the other leg.
• Do 10 reps on each leg.

Chair Dips

• Sit on a sturdy chair with hands grasping onto either side of the seat.
• Slide your bottom off the front of the seat while keeping your feet in front of you.
• Slowly lower yourself down until your arms form a 90-degree angle, then raise back up again.
• Repeat for 10 to 15 reps.

Wheelchair Push-ups

Wheelchair pushups are very similar to normal pushups but are done when seated in a wheelchair or rolling office chair. Here’s how you can do them:

• Position both hands alongside shoulder width wide apart on either armrests or armrests and ottoman/footrest respectively if using an office-style rolling chair or whatnot.*
• Straighten out arms and lock elbows before pushing into a press until arms are completely extended so that the torso is lifted up
• Lower torso from arms allowing forearms to return to a nearly 90-degree angle
• Repeat for approximately 10 repetitions.

Seated Oblique Crunches

• Sit with your back straight and your feet firmly planted on the floor.
• With one hand, touch the opposite knee as it comes up toward you while tightening the oblique muscles.
• Repeat 15 times on each side.

Benefits of Chair Exercises

Apart from helping with weight loss, there are many other benefits associated with doing chair exercises. These include:

1. Improved Cardiovascular Health – since these workouts raise your heart rate, they are great for improving your cardiovascular health.
2. Better Balance – One’s balance tends to deteriorate as one gets older; however, regular practice of seated exercises helps improve balance.
3. Increased Flexibility – Stretches during seated workouts facilitate improved flexibility in key muscle groups such as hamstrings, thighs, and lower back muscles.
4. Reduced Risk of Injury – Chair exercises pose much less risk than high-intensity activities but still provide the same benefits if done correctly.

Final Thoughts

Chair exercises may not be traditional forms of exercise but offer numerous benefits ranging from improved cardiovascular health to increased flexibility and better balance. By following the tips outlined in this guide, you can safely incorporate chair exercises into your daily routine for effective weight loss and staying healthy overall.