Are you looking for a workout to get your heart rate going but don’t want to invest in a gym membership or home machines just yet? This is no-equipment workout that you can do in 30 minutes or less! These chair exercises are designed to get you moving and build strength, ultimately boosting your mood and health. Before starting any workout plan, be sure to talk to your doctor and read the waiver below to ensure you are cleared to exercise. Now, let’s get moving!
Perform the number of reps provided in the infographic below. Start off slow and squeeze the muscles defined in the movement. If you only have five minutes, no problem! Squeeze in one round of the exercises whenever you can throughout the day. Every minute you spend moving counts.
Need a modification?
If you are in pain during a specific exercise, substitute with an exercise that feels more comfortable to you. Try marching in place or side stepping for one minute in place of that exercise.
Myth of the Week – Chair Exercise is a Waste of Time
I get it, exercising with the support of a chair just seems too easy. The secret? Seated workouts can be a great way to get your heart rate up without stressing out your joints. Chair exercise is ideal for beginners, people with injuries, and desk workers looking to break up the day. All you need is a sturdy chair or bench to get started. To make the workout more challenging, add a few more reps, slow down the tempo of each rep, or add ankle weights. Take a break between exercises if you start to feel winded or lightheaded.
REBEL Challenge: complete 3-5 rounds of this workout three days this week.
Medical Disclaimer
Always consult your physician before beginning any exercise program. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
Interested in learning more about these chair exercises as well as proper nutrition? Contact us today to make an appointment! Call us at 301-474-2499 or visit our contact us page.
Contributions by Megan Solloway RD, LD, CPT.
