Chair Exercises - Get Fit Even with Reduced Mobility
Reduced mobility can affect our lives and our resolution to exercise. But we have an answer to that as well – chair exercises.
Many of us have experienced some sort of reduced mobility. This may come due to the injury, or illness, or simply due to aging.
Mobility is not something we often think about until it gets reduced. Only then we start to notice how complex and important everyday movements are. Climbing the stairs, reaching for a book high on the shelf, and even simple walking can become a strain.
But reduced mobility is only the beginning. With low mobility, other problems come, as well, ranging from physical pain all the way to psychological pain, such as depression.
To help prevent this downward spiral, improve mobility and health, which are especially important as we age. Many experts recommend exercise, but how do we exercise when moving was the problem to start with?!
In order to be able to exercise and improve our health while suffering from reduced mobility we need a specialized and yet highly versatile piece of equipment. Just kidding... all we need is a chair!
Benefits of chair exercises
As with many other exercises, the benefits of chair exercising are multiple. There is an improvement in mobility, increase in strength, improvement in the vascular system and in muscle and bone strength. Then there is cardio-vascular health improvement – lower blood pressure, reduced risk of atherosclerosis, cholesterol and triglycerides level improvement, etc.
And there is also a very positive effect on the immune system. Physical exercise reduces the chances of infections, gallstones, Alzheimer’s disease, and there is some research on the positive influence of exercising on cancer risk.
So, as we can see, there are plenty of reasons to exercise beyond improving mobility. But, now we have to see what some of these exercises are!
Chair exercises
Here we will see some exercises which are a very good starting point on our way to improved mobility. But, one thing we all must know before starting with exercises. Exercising is great and very beneficial, but we must be sure we are well enough to do it. Chair exercises are pretty easy, but be sure you talk to your physician before starting, and listen to your body during and after exercising …it will give you the best indication of any problematic movements.
Starting position
All of these exercises are seated exercises, so while sitting make sure your back is straight, stomach and lower back (core) is tight and under your control. Keep your back close to the back of the chair, but do not push to it, we do not want that.
Arm circles
This exercise will engage your shoulders and arms. This exercise can be done empty-handed or you can use two small half-liter bottles filled with water as weights.
Keep your back straight, knees bent, and feet on the floor. Maintain balance all the time. Start with your arms straight, extended by your sides, parallel to the floor. Start making small circles (10-15 inches wide), with both arms at the same time 20 times. This is one set and you should start with 2-3 sets, or whatever your body allows.
Calf raises
From a seated position, keep your back straight and core tight, place your hand on the chair seat by your sides and hold it for better balance. Knees are bent and feet on the floor (heels and toes on the floor).
Start raising the heel of both legs slowly, until a very small portion of your front sole and toes are on the floor. Return slowly to the starting position and repeat. Repeat this 10 times. This is one set and you should start with 2-3 sets, or whatever your body allows. You can place two half-liter bottles filled with water on your knees for added resistance, if you like.
Sit and stand
From a seated position, keep your back straight and core tight. Knees are bent and both feet are on the floor. Keep your feet shoulder-width apart. Slowly, without momentum, rise to the standing position without moving your feet. Go back to the starting position and repeat. Keep your back straight and core tight the whole time. Do this 5 times. This is one set and you should start with 2-3 sets, or whatever your body allows. If you find this to be too easy you can hold a half-liter bottle of water in each hand, or you can hold a larger book in your hands in front of your stomach or hugged to your chest.
Bent-over arm raises
From a seated position, keep your back straight and core tight. Knees are bent and feet are firmly resting on the floor. Lean forward a bit (until your chest is above the middle of your thighs). Arms are straight, slightly bent at the elbows, perpendicular to the floor. From this position, laterally raise both arms until they are parallel to the floor. Keep your head looking forward, and avoid curving the upper back. Slowly lower your arms to the starting position and repeat. Take a deep breath before starting the exercise, and then exhale while lifting your arms and inhale while lowering them. Repeat this 10 times. This is one set and you should start with 2-3 sets, or whatever your body allows.
Seated Twists
From a seated position, keep your back straight and core tight. Place your hand on the back of your head, shoulders open wide. Take a deep breath, and start rotating your torso to one side, until your head is looking to one side. Slowly return to the starting position and repeat to the other side. Exhale when twisting and inhale while returning. Do 5 twists on each side. This is one set and you should start with 2-3 sets, or whatever your body allows.
Quick feet
Even though it is called quick feet, this is more like seated marching. From a seated position, keep your back straight and core tight, place your hand on the chair seat by your sides and hold it for better balance. Knees are bent and feet on the floor (heels and toes on the floor).
From this position, raise one leg 8-10 inches from the floor, and return it down, and then lift the other leg. Start slowly and increase the speed as you are making progress. Exhale while raising the leg, and inhale while lowering it. Do 10 raises for each leg. This is one set and you should start with 2-3 sets, or whatever your body allows.
Biceps curl
From a seated position, keep your back straight and core tight. Arms are straight by your sides and keep a half-liter water-filled bottle in each hand. Without swinging the arm, bend one arm at the elbow until the hand is at the same height as the shoulder. Return it to the starting position and repeat with the other arm. Exhale while raising the arm and inhale while lowering.
Do 10 repetitions with each arm. This is one set and you should start with 2-3 sets, or whatever your body allows.
Shoulder press
This is another exercise that will target both arms and shoulders. From a seated position, keep your back straight and core tight. Hold a half-liter bottle in each hand. The starting position is with both arms bent at the elbows, and hands are slightly in front and above the shoulders. Take a deep breath and start pushing and extending both arms straight above the head. Slowly exhale while doing so. Slowly return hands to the starting position and repeat. Do this 8 times. This is one set and you should start with 2-3 sets, or whatever your body allows.
Alternate leg raises
This is a great exercise for your core. From a seated position, keep your back straight and core tight, place your hand on the chair seat by your sides and hold it for better balance. Knees are bent and feet on the floor (heels and toes on the floor).
Take a deep breath and slowly exhale as you lift one leg and bring your knee towards your chest. Do not lean forward to meet the knee. Keep your posture straight. Lift your leg about 15 inches from the floor, hold it there for a second or two, and lower it back to the starting position. Repeat the same with your other leg. Do 5 repetitions per leg. This is one set and you should start with 2-3 sets, or whatever your body allows.
Leg extension
The starting position for this exercise is the same as for the previous one. From a seated position, keep your back straight and core tight, place your hand on the chair seat by your sides and hold it for better balance. Knees are bent and feet on the floor (heels and toes on the floor).
Keep your thighs parallel, and knees at the same height during this exercise.
From the starting position, slowly extend one leg until it is straight and parallel to the floor. Slowly bring it back to the starting position and repeat again with the same leg. Do 5 repetition with one leg before moving on to another leg. Exhale while extending your leg and inhale while returning to the starting position. Do repetitions with each leg in 2-3 sets. This is one set and you should start with 2-3 sets, or whatever your body allows.
Conclusion
As you can see, we can be very active while sitting. These are exercises we can all do at home, with family or friends, in a health club, in the office, or even in the park if the weather is fine enough. Just be sure you keep the right posture and breathe properly. If you feel any discomfort, slow down or stop the exercise.
Chair exercises like this are less stressful on the body but are just enough to promote our health and cause positive changes. They also have a huge impact on our immune system. Through immune system improvement, we can avoid common colds and flus as well as more serious conditions.
Another important addition which helps to support your immune system is a supplement called BioPro-Plus. It is a natural supplement that helps to improve your body's own ability to seek infection, in order to kill it.
Chair exercises and BioPro Plus are excellent ways to improve mobility and health. And when we are mobile and healthy, we can enjoy more time and activities with our families and friends, regardless of our age.