When you think of exercise, you might picture a high-energy gym class or lifting heavy weights. But staying active doesn't always require intense physical activity. For many older Australians and those with limited mobility, seated exercises are a safe, effective, and convenient way to build strength and improve well-being.
Done from the comfort of a sturdy chair, these low-impact movements are a fantastic way to incorporate more activity into your day while minimising the risk of injury.
The Benefits of Chair-Based Workouts
According to exercise scientists and physiotherapists, many traditional gym exercises can be adapted for a chair. Routines like leg extensions, bicep curls, and overhead presses can all be done while seated.
The primary advantage is the stability a chair provides. Experts explain that when you are sitting in a chair, you have a stable base, which puts you in a safer position. This allows you to concentrate more on working one joint or muscle group at a time.
This stability is crucial. When you're standing, your body is also working to maintain balance and posture. By sitting, you can focus your energy and awareness directly on the muscle you're strengthening.
Who Can Benefit from Seated Exercises?
Seated exercises are ideal for a wide range of people, including:
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Seniors looking for a safe way to stay active.
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Individuals recovering from an injury or surgery.
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People with conditions like arthritis, who benefit from small, regular, lightweight movements.
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Anyone looking to add more movement to their day, especially if they spend a lot of time sitting.
Making Seated Exercise a Habit
One of the best things about seated exercises is that they can be done almost anywhere, anytime. You don’t need to block out an hour; you can fit in small bursts of activity throughout your day.
A great way to build this into your routine is through "habit stacking"—linking a new habit to an existing one.
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Do some seated arm curls during the ad breaks of your favourite TV show.
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Perform five minutes of seated leg exercises every time you make a cup of tea.
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Try a few core stability exercises before you check your phone or tablet.
By tying these short workouts to daily activities, you can build strength and mobility without it feeling like a chore.
Increasing the Challenge
While seated exercises are gentle, they don't have to be passive. You can easily increase the intensity to challenge yourself as your strength improves.
Using simple equipment can make a big difference:
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Resistance bands can add tension to leg and arm exercises.
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Light hand weights are perfect for bicep curls and overhead presses.
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Pedal machines placed under a desk or in front of your chair offer a fantastic cardiovascular workout for your legs or arms.
Health professionals note that working out your upper body will generally be more challenging for your heart rate than using your legs, making it an excellent exercise for improving fitness.
Before starting any new exercise routine, it's always best to speak with your GP, physiotherapist, or another health professional.