Who Benefits From Seated Exercise?
Seated exercises aren't just for people who can't stand. They're an excellent option for anyone recovering from injury or surgery, managing conditions like arthritis, multiple sclerosis, or Parkinson's, experiencing dizziness or vertigo during standing exercise, new to fitness and building a foundation of strength, or looking for a gentle workout on recovery days.
Many physiotherapists recommend seated exercises as a starting point because they eliminate fall risk while still allowing you to build meaningful strength and endurance.
Building a Complete Seated Workout
A well-rounded seated workout follows the same structure as any good exercise session: warm-up, main workout, and cool-down. The main workout should include a mix of cardio, strength, and flexibility work.
Seated Warm-Up (2 to 3 minutes)
Seated Upper Body Rotation
Sit tall with hands on your shoulders. Slowly rotate your upper body to the right, then to the left. Repeat 8 times each side. This warms up your spine and core muscles.
Seated Cardio (3 to 4 minutes)
Seated Jumping Jacks
Start with hands on thighs and feet together. Open your legs wide while raising your arms overhead, then return to the starting position. Keep a steady rhythm for 30 to 60 seconds. This raises your heart rate and warms up your entire body.
Seated Strength (4 to 5 minutes)
Seated Shoulder Press
Hold light dumbbells at shoulder height, palms facing forward. Press the weights overhead until your arms are straight, then lower with control. Repeat 10 to 12 times. This strengthens your shoulders and arms for daily tasks like reaching overhead or putting away groceries.
Seated Cool-Down (2 to 3 minutes)
Seated Glute Stretch
Cross your right ankle over your left knee, forming a figure-4 shape. Sit tall and gently lean forward until you feel a stretch in your right hip and buttock. Hold for 20 to 30 seconds, then switch sides. This stretch helps relieve hip tension that builds up from sitting.
Equipment You Might Want
The only thing you truly need is a sturdy chair without wheels. But a few inexpensive additions can expand your exercise options: a pair of light dumbbells (1 to 3 pounds to start), a resistance band, and a small towel. Many effective exercises need nothing beyond your own body weight.
How to Progress
Start with 10 minutes and gradually work up to 20 to 30 minutes per session. Increase difficulty by adding repetitions, slowing down the tempo (slower is harder), adding light weights, or reducing how much you lean on the chair back. The goal is to find a level where the last 2 to 3 repetitions feel challenging but doable.
Get 68 Illustrated Seated Exercises with Video Demos
Our award-winning chair exercises book includes a complete 30-day programme, covering warm-up, cardio, core, lower body, upper body, and stretching — with a video for every exercise.
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