Chair Workout Benefits: A Low-Impact Fitness Solution for All Ages and Abilities

If you have difficulty standing or are finding yourself trapped at a desk all day, it’s still possible to stay active and get some exercise each day by doing some chair exercises. These exercises are suitable for all skill levels and can improve cardiovascular health, support joint health, and even help increase strength. Keep reading for some practical and effective tips for staying healthy with low-impact exercises. 

What Are the Chair Workout Benefits? 

Chair workouts are customizable to any skill level, due to the number of exercises available, most of which don’t require any additional equipment other than a chair. Whether you’re at home or doing an office chair workout, these exercises are suitable for any age group, including seniors and children, and they are also a good choice for people struggling with mobility issues or recovering from an injury. You can also do them anywhere, making them more convenient than many other types of exercise (1). 

Chair Workout Benefits for Legs 

Chair workouts can be particularly beneficial for strengthening and toning the legs. Chair exercises like seated leg raises, calf raises, and chair squats target the leg muscles, including the quadriceps, hamstrings, calves, and glutes, which can help build strength and endurance. They can also help improve balance and stability and increase blood circulation, which might help reduce swelling in the lower limbs (2). 

Chair Workout Benefits for Weight Loss 

Though they may not be as noticeably effective as running or other forms of high-impact exercise at causing weight loss, chair exercises can be an effective part of a long-term plan that leads to weight loss(3). Like any form of exercise, you will need to be burning less calories than you are eating in order to see weight loss. 

Calorie Burning 

Chair workouts can be beneficial to weight loss by helping you burn more calories each day. 

Increased Metabolism 

Chair workouts can also help increase your resting metabolic rate (RMR), which causes your body to burn more calories throughout the day, even when you are not exercising. 

Consistency 

Since you can perform chair exercises almost anywhere, as long as you have a sturdy chair, you don’t need any extra equipment, and you can tailor the exercises to any skill level. This convenience can make it  easier to stick to a long-term plan. 

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Safety 

Chair exercises are typically easy on the joints, and there is little risk of injury when performing them, due to the added stability that you receive by using a chair. Injuries from most other exercises can often derail workout plans and set you back from achieving your goals.  

Can You Lose Weight Doing Chair Exercises? 

Consistency and adherence to a workout plan can make long-term weight loss possible and may also put you on a path to higher-impact exercise, which can increase the speed at which weight loss occurs. For best results, it is best to consult with a physician to ensure you don’t have any underlying health issues that might make exercising dangerous. Your doctor can also help provide tips on diet and exercise frequency to help you get the most out of your efforts(3). 

Are Chair Workouts Effective? 

Chair workouts can be highly effective, especially for individuals who require low-impact exercise options or have limited mobility. They are also a great way to get back into a workout routine after being away for a while. They effectively target and strengthen major muscle groups in the arms, legs, and core. They can provide a cardiovascular workout that improves heart health. They can also improve joint health and even help with weight management(4). 

What Muscles Do Chair Exercises Work? 

Legs 

1. Quadriceps 

Seated leg extensions and chair squats target the quadriceps, which are the large muscles at the front of your thighs. 

2. Hamstrings 

Seated leg curls or seated marches can engage the hamstrings located at the back of the thighs. 

3. Calves 

Seated calf raises work the calf muscles. 

4. Glutes 

Chair squats and seated leg lifts can engage the gluteal muscles, which are essential for lower body strength and stability. 

Core 

1. Abdominals 

Seated twists, leg lifts, and marches target the abdominal muscles, helping to strengthen the core and improve overall stability. 

2. Obliques 

Side bends or seated twists engage the obliques, which are the muscles along the sides of your abdomen. 

3. Lower Back 

Seated back extensions or targeted core movements work the muscles of the lower back, contributing to better posture and back support. 

Upper Body 

1. Shoulders 

Seated arm raises or presses can strengthen the deltoids, which are the muscles covering the shoulder joint. 

2. Biceps and  Triceps 

Seated bicep curls, tricep dips (using the chair for support), and overhead presses target the biceps and triceps, contributing to stronger and more toned arms. 

3. Pectoral 

Chair push-ups or seated chest presses work the pectoral or chest muscles, which are important for upper body strength and posture. 

4. Trapezius and Rhomboids 

Rowing motions or seated reverse flies can engage the upper back muscles, including the trapezius and rhomboids. 

How Often Should You Do Chair Exercises? 

The frequency of your chair exercises will depend on the goal you are trying to achieve. 

General Fitness 

Aim to do chair exercises 3-5 times per week. Each session should be 20 – 30 minutes long with a mix of strength, flexibility, and cardiovascular exercises. 

Muscle Strength and Tone 

Chair exercises should be performed 3-5  times per week, for 20 – 30 minutes, to target specific muscle groups. 

Weight Loss 

For those focusing on weight management, incorporating chair exercises for weight loss into a daily routine is a great idea. Aim for 5-6 days per week, with sessions lasting 30-45 minutes, and emphasize cardiovascular exercises to maximize calorie burn. But remember to combine this with a healthy diet that has you consuming less calories than you are burning.

Seniors 

To maintain strength, flexibility, and cardiovascular health, aim for chair exercises 3-4 times per week. Each session should be 20 – 30 minutes long. 

Read more: Chair Cardio Workout: 7 Exercises for Weight Loss

What Chair Exercise Gets You in the Best Shape? 

Chair Squats 

1. Sit on the edge of the chair with your feet flat on the floor, hip-width apart. 
2. Push through your heels and slowly rise to a standing position. 
3. Lower yourself back down to the chair slowly with control. 
4. Aim for 2-3 sets of 10-15 repetitions. 

Seated Leg Lifts 

1. Sit on the edge of the chair with your back straight and feet flat on the floor. 
2. Hold the sides of the chair for support. 
3. Lift one leg straight out in front of you until it is parallel to the floor. 
4. Hold for 3 – 5 seconds before slowly lowering your leg to the starting position. 
5. Repeat with the other leg. 
6. Perform 2-3 sets of 10-15 repetitions on each leg. 

Chair Push-Ups 

1. Stand in front of the chair, place your hands on the seat, and step your feet back so your body forms a straight line from head to feet. 
2. Lower your chest towards the chair, bending at the elbows. 
3. Push back up to the starting position. 
4. Perform 2-3 sets of 10-15 repetitions. 

Seated Knee Tucks 

1. Sit on the edge of the chair with your hands gripping the sides for support. 
2. Lean back slightly while lifting one foot at a time a few inches off the floor. 
3. Bring your one knee at a time towards your chest and pause briefly at maximum contraction. 
4. Extend your legs back out without letting your one foot at a time touch the floor to complete one repetition. 
5. Perform 2-3 sets of 10-15 repetitions. 

Chair Dips 

1. Sit on the edge of the chair and place your hands on the seat beside your hips. 
2. Slide your hips off the chair, supporting yourself with your hands. 
3. Lower your body, bending at the elbows as far as you can or until your upper arm is parallel to the floor. 
4. Push yourself back up to the starting position. 
5. Perform 2-3 sets of 10-15 repetitions. 

Read more: Men’s Chair Workout for Building Muscle: 8 Exercises to Do with Dumbbells at Home

Does Chair Yoga Tone Your Body? 

Chair yoga can help you improve your strength, balance, and flexibility, making it easy to perform your daily activities. While these are not as intense as many other forms of exercise, your commitment and consistency to a workout plan should lead to positive results in muscle growth and weight loss, which will help you look and feel better(5). 

How to Burn 1,000 Calories While Sitting? 

Burning 1,000 calories while sitting is challenging, but you can do it with a combination of movement, exercise, and activities focused on burning calories. Most people can burn 150 – 250 calories per hour doing exercises that can include seated marches, chair yoga, chair squats, and more. Therefore, committing four days each week to an hour-long workout will help you be in the ballpark. Then, with the additional activity that takes place during the week, you should be able to hit homeruns with a 1,000-calorie goal for the week(6). 

How Many Calories Does 30 Minutes of Chair Yoga Burn? 

Engaging in a 30-minute chair yoga workout can  help you burn 100 – 300 calories, depending on your workout intensity and skill level. Your weight will also affect the number of calories you burn in a workout. For instance, 30 minutes of chair Hatha yoga can burn 120 calories for a 125-pound person, while someone who weighs 185 pounds might burn 168 calories doing the same exercises(7). 

Is Chair Dancing a Good Form of Exercise? 

Yes, chair dancing can be an excellent form of exercise! It’s a fun, low-impact way to stay active and burn calories. It involves continuous movement that can raise your heart rate and contribute to cardiovascular fitness. It’s also a full-body workout that can help improve strength, flexibility, and mind-muscle coordination. Finally, many people turn to chair dancing for its mood-enhancing effects, thanks to the release of endorphins(8). 

Are Chair Exercises Good for Seniors? 

Chair exercises are particularly good for seniors because they provide a safe way to stay active, maintain strength, and improve their overall health. They are typically gentle on the joints, easy to learn, and easy to modify to fit any health limitation(9).  

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Chair Exercises for Seniors 

Seated Marching 

1. Sit on the edge of the chair with your back straight. 
2. Lift one knee toward your chest, then lower it. 
3. Repeat with the other leg to simulate a marching motion. 
4. Repeat for ten repetitions with each leg.  

Seated Arm Circles 

1. Sit comfortably in a chair with your back straight. 
2. Extend your arms out to the sides at shoulder height. 
3. Slowly make small circles with your arms, gradually increasing the size of the circles. 
4. Reverse direction after 15-20 seconds. 

Seated Twist 

1. Sit with your feet flat on the floor and place your hands on the back of your head. 
2. Slowly twist your torso to one side, hold for 3 – 5 breaths, then twist to the other side and hold. 
3. Repeat 3 -5 times. 

The Bottom Line

Chair workouts offer a versatile, low-impact exercise option that is particularly beneficial for individuals with limited mobility, those who spend long hours sitting at a desk, and seniors. These exercises can help improve cardiovascular health and build muscle strength while remaining low-intensity and without requiring any additional equipment. They are also easy to do anywhere, including at home or in the office.