Exercise in chair routine

Good chair exercises 4 seniors, office workers, etc

A basic exercise in chair routine follows complete with descriptions & illustrations.

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Even if you have limitations or are stuck in an office for most of the week, you can still experience the positive effects of exercise. All you need to perform these chair exercises is a little time, 15 - 20 minutes & maybe some privacy.

The chair exercises are especially good for seniors with mobility problems, or persons suffering from back problems or cardiovascular disorders. Also good for persons with balance problems.

These chair exercises can also be done by fit people as a change of pace or when the opportunity presents itself at work. To go from exercise in chair to home click here
WARM UP, if at all possible. Whether you’re doing these exercises due to limitations or doing chair exercises for seniors or office workers, try preceding routine with a warm up. Anything will do as long as your body temperature is raised a few degrees. A five minute walk would be sufficient even better if you swing your arms. Stuck in an office, just march in place, stepping as high as you can.

Effects of exercise are improved after a warm up & negative effects of exercise, like soreness & injury may be reduced by warming up.

When you do the following exercises, be sure to start easy, fewer reps & sets, or hold positions for fewer seconds. Then make sure to gradually increase intensity of exercises, more sets, more reps, longer durations, heavier weights, etc.

To keep yourself fresh, mix things up, do exercises in a different order, have fun.

Not every exercise requires a chair. Some exercises are included to round out the routine. If you cannot do them, just skip them.

SQUATS

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To go from chair exercise to home click here


To go from chair exercise to home click here

Squats will really help tone the large muscles of the legs.

Using a chair will help prevent certain errors that could lead to injury, like squatting too deeply. Squat as figures suggest not allowing knees to move in front of toes. I like to start from a sitting position, squatting up & immediately returning to sitting position.

1 - 3 sets, 5 - 50 reps

WALL PUSH UPS

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To go from chair exercise to home click here

Stand a few feet from wall & follow the illustrations. The further from the wall you stand, the harder the movement. Eventually, you may do full floor push ups

1 - 3 sets, 3 - 25 reps

HEEL RAISES

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To go from chair exercise to home click here

This exercise tones your calf muscles.

Balance yourself behind a chair & raise your heels off the floor. The higher you go, the greater the effect. As you get better at this, you can hold weights for increased resistance. Better still, you can do heel raises on one leg.

1 - 2 sets, 5 - 50 reps

FINGER EXERCISE /CHAIR

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To go from chair exercise to home click here


To go from chair exercise to home click here

This movement stretches your wrists & upper back.

Raise your arms so that they’re parallel to the ground.

Rotate your hands so your palms face an imaginary wall.

Stand up straight, but curl your shoulders forward. You should feel the stretch in your wrists and upper back.

Hold the position for about 10 seconds.

Repeat the exercise 3 times.

SIDE HIP RAISE

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Tones hips, thighs & butt. Also strengthens hipbones.

Stand as pictured and raise one leg to the side. Then swutch legs.

1 - 2 sets, 8 - 20 reps

KNEE EXTENSION

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Targets upper front thighs.

Sit comfortably and extend one knee until the entire leg is parallel to the floor. Switch legs.

You can add ankle weights for greater resistance.

1 - 2 sets, 5 - 40 reps

KNEE CURL

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To go from chair exercise to home click here

Strengthens the muscles of the upper back legs (hamstrings)

1 - 2 sets, 5 - 40 reps

HAMSTRING/CALF STRETCH EXERCISE in CHAIR

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Stretches the hamstrings & calves.

Using the chair is useful for persons with back problems or cardiovascular disorders.

1 - 2 sets, 5 - 30 seconds

QUADRACEPS STRETCH EXERCISE/ CHAIR

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Stretches the muscles on the front thighs.

1 - 2 sets, 5 - 30 seconds

Great job!

Do this exercise in chair routine 3 - 5x weekly for a few weeks.

Then start to expand your routine. Even if you’re a senior or have limitations, you should be able to add walks, some light resistance exercises, an appropriate sport, to round out your fitness routines & prevent burn out & boredom.

Click here to go to umbrella page on benefits, videos & more topics regarding chair exercises.

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