Sit down and tone up
All you need is a sturdy chair for this workout that boosts strength and flexibility.
Nearly everyone can benefit from seated exercise—especially people who are recovering from an injury, are new to working out, or spend a lot of time sitting. Chair exercises stretch and strengthen your muscles and get your heart pumping. Aim to do each of these moves 10 times. Repeat until you’ve exercised at least 30 minutes. Or complete a 10-minute circuit for a quick midday pick-me-up.
Warm-up punch
Sit straight with feet flat on the floor. Punch forward with your right arm, then pull your arm back in a smooth motion. Throw a few punches and switch to your left. Now punch toward the ceiling with your right arm. Throw a few punches and switch to your left arm. Speed up your punches as you warm up.
Chair dip
Sit on the edge of the chair with your feet together and flat on the floor. Place your hands on the edge of the seat on either side of your thighs. Bending your elbows 90 degrees, lower yourself toward the floor. Straighten your arms and slowly raise your body back to the start position. Keep your elbows in line with your shoulders.
Chair squat
Stand in front of the chair with your feet a little wider than hip-distance apart. Bend your knees, shift your hips back as if you are going to sit down. Lower yourself until your bottom almost touches the chair, then stand up. Keep your knees over your toes.
Seated leg lift
Sit with your left leg bent and your left foot flat on the floor. Extend your right leg and rest your right heel on the floor. Raise your right leg to 6 inches off the floor. Hold for a count of 5, then slowly lower your foot back to the floor. Switch to your left leg.
Arm circles
Sit at the edge of the chair with your knees bent and your back straight. Stretch out your arms like wings. Slowly make circles about 1 foot in diameter with each arm. Continue this motion for 10 seconds, then reverse direction and make circles for 10 seconds. Increase speed as the move becomes easier. To make it more challenging, hold light dumbbells or water bottles.
March forward
Start “marching” by lifting and lowering your right leg, then your left leg. As you march on one foot, swing the opposite arm toward the back. After 10 “steps,” try to march faster. Keep marching until you feel your heart rate increasing. Slow down for your last 10 or 20 “steps.”
Other moves to try
Swimming
Pretend you are swimming but using only your arms. Reach out and pull back as if you’re doing a traditional stroke. Then try other moves, like breaststroke or backstroke.
Kicks
While seated with your hands on the sides of the chair for support, kick your right leg out in front of you, pull it back, then kick with your left leg. After doing a few reps, try to kick a little higher. To make this move more aerobic, raise your arms with each kick.
Jumping rope
Sit straight with your knees and feet together. Bring your bent legs upward, as you would if actually jumping rope. At the same time, circle your arms at your sides, as if you are swinging a jumping rope.
Talk to your doctor before beginning a new exercise program.
