There are a plethora of reasons someone might need to find exercise regimens they can perform from a seated position. But while reasons and circumstances may differ, there’s at least one reality that’s true for anyone facing this scenario, be they wheelchair bound or just reduced mobility, or anything in-between.

 

Everyone could benefit from improved physical fitness, but only if the fitness plan can meet you where you’re at. Unrealistic expectations and overexertion will only add to your struggles, mental and physical.

 

So let’s talk about how you can meet yourself at the place you’re at, and increase your level of activity by utilizing chair exercises.

 

*Quick side note: while anyone might find themselves in need of chair-based exercises, we’ve aimed this particular article toward seniors. That being said, we’ve tried to include information that’s helpful for as many people as possible, and readers of other age categories might also find these suggestions useful.*

 

Should I Even Be Exercising If I Can’t Stand Up While Doing It?

 

We’ll start with the above question, in case you came home from the doctor with orders on this subject, but you’re not sure you see the sense in it. Maybe a recent injury, illness, or reduction in mobility has you needing to take it easy, and take it slow. Maybe you’re recovering from surgery or treatment, or a new medication has come with side effects that make you less steady on your feet. Seated exercise gives you a chance to move and strengthen your body in a safer way.

 

Whatever your particular case, you need to know at least two things: one, no one is suggesting that you push harder than you feel comfortable with. Two, any level of regular exercise and physical activity will help with healing, recovery, and overall well-being, just as it would at any other time or circumstance.

 

Your body is designed to move and be active. You benefit from keeping your muscles limber, your blood flowing, and your heart strong. Finding yourself limited in the ways you can achieve those goals can be daunting, but you don’t have to give up on your fitness goals just yet. You have options, and there are good reasons to pursue them.

 

When it comes to exercise, there are three primary “targets” as it were. As hinted at above, you might use a particular activity to work on muscle strength, to improve flexibility and tissue elasticity, or to boost stamina and cardiovascular health. Some exercises will target more than one objective, and your doctor may recommend focusing your efforts on one or more at a time. 

 

Ultimately, though, you’ll need to use different exercises and techniques to pursue those three targets in different areas. And a balanced routine will serve you best, especially for heart health.

 

Adjusting Exercise Routines Based on Circumstance and Ability

 

Before we dig into the seated exercise examples, we’ll want to briefly touch on how this will look different depending on the severity of your mobility limitations. Again, you’ll see better results if you’re honest about what you can realistically achieve, and avoid self-criticism simply because you struggle more than you think you should. 

 

If you’re completely restricted to a seated position (such as by paralysis), odds are lower-body exercises will have limited value for you. You might not have much need to try and build strength or flexibility in those areas. You might, however, need to compensate to some degree with regards to stamina and cardio workouts, doing additional exercises or reps with upper body activities to build muscle.

 

If you have some lower body mobility, or if your upper body is a fair bit stronger than your lower body, you may have to leverage low-impact activities for your bottom half. Especially if you find, say, your bicep curls are far outclassing your performance with leg lifts, this can be a bit discouraging. Try to be patient with yourself, and use the exercises that best match your ability and needs for the different areas you’re working. 

 

If you have a fair amount of mobility, but perhaps find yourself unsteady on your feet, dealing with low energy, or otherwise need to minimize impact or intensity, then treat the chair as you would any piece of gym equipment or fitness tool. It’s an aid to help you reach our goals, safely and effectively. Just as it’s the smart choice to have a spotter when using the bench press, using a sturdy chair as a tool is something you’re doing because you’re wise, not because you are weak.

 

When in doubt, consult with your physician, and your physical therapist if you’re working with one. 

 

Exercise Examples

 

Upper Body

Strength Exercises

  • Bicep Curls
  • Fly/Reverse Fly
  • Seated Row
  • Shoulder Press
  • Arm Raise
  • Shoulder Blade Squeeze

Flexibility Exercises

  • Side Bend
  • Shoulder Stretch
  • Neck Rotation

 

Lower Body

Strength Exercises

  • Leg Extensions
  • Thigh Squeeze
  • Leg Push
  • Toe Raise/Heel Raise

Flexibility Exercises

  • Seated Hamstring Stretch
  • Seated Hip Stretch

Stamina

  • Seated March

 

Full Body

Strength Exercises

  • Chair Stand

Stamina

  • Seated Jacks

 

Learn more at inhomecare.com where you’ll find diverse resources, practical solutions, and compassionate guidance tailored to the needs of seniors and caregivers.