Life can be busy, and exercise is often the last thing on your mind – especially if you have mobility difficulties.
That’s why we love seated chair exercises. They allow you to reap the benefits of movement, all from the comfort of your home.
So, if you’ve ever found it difficult to stay active, read on.
What are chair exercises?
Well, they’re nothing complicated.
Chair exercises are low-impact, seated movements. The exercises are simple, focusing on one area at a time – no gym experience required.
They can help improve lower-body, upper-body, and core strength. Plus, support mobility and overall flexibility.
The best part? You can do them all sitting down, at your pace, whenever it suits you.
The benefits of chair exercises
Exercise has plenty of advantages (better sleep, weight management, increased longevity… the list is endless), but doing lower-intensity chair exercises offers its own unique benefits:
Improves strength
Losing muscle mass is a natural part of ageing. One way to support this is by exercising, and sitting down can make it more manageable.
Increases flexibility
Having good flexibility doesn’t mean you need to be a gymnast. Good flexibility means healthier joints, decreased chronic pain, less muscle tension and making daily movement just that bit easier.
Helps with balance
As we get older, our balance can get, well, a little shaky. Doing regular chair exercises can reduce the risk of falls and accidents.
Boosts confidence
Daily exercise and seated stretches can improve your mental health and self-confidence – making you feel more in control of your day.
Who are chair exercises for?
Chair exercises are perfect for older adults with mobility issues, those who struggle standing, or anyone who lacks strength and stamina.
Haven’t exercised for a while, too? We’ve all been there. Luckily, chair exercises are an easy way to get back into the swing of things.
Five simple chair exercises to try
If you’re ready to get started, we’ve got five simple, low-impact chair exercises for you to try.
Start with one, or go for all five, depending on how you feel:
1. For the arms
Arm raises are a great way to begin your seated exercises. Just lift both arms up and down.
Ready to take it to the next level? Add in arm circles by rotating them back and forth.
2. Bicep curls
This exercise helps increase your bicep muscles – making it easier to lift everyday objects.
While sitting, bend your elbows up and down. For extra burn, hold lightweight dumbbells.
3. Leg extensions
Gentle stretching is a must for the whole body, especially the legs, if you struggle with walking.
Simply extend one leg, hold, then switch to the other.
4. Heel or toe lifts
Slowly lift the heels off the ground, then place them back down, and repeat. You can also do this with your toes.
Focusing on the feet, this exercise can improve balance and stability.
5. Seated cat cow
One for the yogis – this gentle yoga pose involves alternating between arching and rounding your back.
Try a little breathwork and inhale while arching, and exhale while rounding.
Where can you do your seated exercises at home?
On your chair
The most obvious choice. Use a firm chair to maintain posture and rest your feet on the floor.
You can also do your exercises sitting on an office chair, whenever you have a little downtime.
On your sofa
If a chair isn’t available, you can always use a sofa. Just make sure it has a sturdy back to ensure you can sit up properly.
On the side of your bed
If comfort is a priority, why not do some gentle stretching on your bed?
Seated exercises should be performed while sitting up straight, so if this is something you struggle with, it’s best to go for a chair instead.
On your scooter
While it’s not designed for exercise, you can use short rest stops to do a few gentle seated movements – just make sure you’re parked safely.
Like seated exercises, our mobility scooters let you move with confidence and stay active in everyday life.
Explore Humfree’s mobility scooters
Performing your seated exercises safely
A few simple tips can keep your exercise safe and fun:
- Drink enough water: Always keep a water bottle or flask nearby.
- Wear loose, comfortable clothing: Think cosy sweats or activewear if you prefer.
- Keep your space clear: Anything that can restrict movement can affect your exercise.
- Build slowly: Slow and steady wins the race. You’ll build up stamina in time.
- Take regular breaks: Sip some water and breathe – you don’t have to do it all in one go.
- Don’t exceed your limits: When something feels too much, stop.
Are there any disadvantages to exercising while sitting down?
With anything in life, there are pros and cons. And seated chair exercises aren’t for everyone.
However, for people with limited mobility or who struggle standing, they’re an accessible way to enjoy exercise and stay active.
How often should you exercise?
NHS guidelines suggest you should try to do your chair exercises twice a week. But we know this isn’t always possible.
If a few minutes is all you can do, that’s OK. Any exercise is better than none.
A good starting point is 10-30 minutes, but there’s no need to overdo it.
Sit down, stay strong
At Humfree, we’re here to help you get the most out of life – whether that’s exploring the great outdoors or exercising from the comfort of your home.
Chair exercises are a simple way to stay moving, stay strong, and feel better every day. So, you can do more of what you love, for longer.