Read this post and learn how to perform these simple, yet effective chair cardio exercises and the precautions to take while doing them.
Top 6 Chair Cardio Exercises For Burning Calories
While you can perform some serious calorie-burning cardio exercises at home, not all of them can fit your busy schedule. What if you could find a fitness solution for your sedentary lifestyle without even moving away from your work desk? Try out these chair cardio exercises that will help you begin your journey toward better mobility, flexibility, and gradually, overall fitness.
Equipment Needed:
A flat-backed sturdy chair (without wheels)
Once the equipment is ready, proceed to the first exercise:
1. Seated Jacks:
Usually, we begin most routines with a round of jumping jacks for warming up. What is more incredible is that you can also perform seated jacks, which help you burn a good amount of calories without getting drenched in sweat. Directions:
2. Skater Switch:
Core-strengthening exercises are important for a stable, strong body with good balance that enables the performance of other advanced exercises. This low-impact version of a side skater is one such core exercise that engages the core, inner thighs, arms, and shoulders, ensuring a full-body workout. Directions:
3. Leg Lift And Twist:
This routine is quite beneficial for your body. The leg-lift and twist tones your inner thighs, abs and quadriceps. Directions:
4. Hinge And Cross:
This routine is good for strengthening your abs and back muscles, while also working out your lower body. Directions:
5. Chair Running:
This is probably one of the funniest chair cardio exercises on this list. Running from the comfort of your chair might sound ludicrous, but this routine has been proven to work your arms, abs and legs while providing you with an excellent cardio workout. Moreover, with this routine, you can run even when you wear heels. Similarly chair marching and chair cycling can also be performed as an effective cardio exercise. Directions:
6. Shoulder Rolls:
Shoulder rolls are a simple and effective chair exercise that helps relieve tension in the neck and shoulders. This exercise involves rotating your shoulders in a circular motion to promote flexibility and reduce stiffness. Directions:
- Sit on a chair comfortably with your feet lying flat on the ground. Maintain a straight back and rest your hands on your thighs. 2. Let your arms hang by your sides. Inhale deeply, and as you exhale, begin rolling your shoulders in a gentle circular motion. 3. Roll your shoulders forward or clockwise in a circular motion 5 to 10 times. Then, reverse the direction and roll your shoulders backward or anticlockwise for the same number of repetitions. 4. Ensure your movements are smooth and controlled. Avoid jerky or fast motions. 5. Perform 2 to 3 sets of continuous motion for 1 to 2 minutes on each side. Now, let’s check out some precautions you need to take to do these exercises safely.
Precautions To Take
Always choose a sturdy chair that does not shake or fall over easily. Don’t push yourself too hard during your workout. Aim for doing moderately intense exercises that leave you feeling a little out of breath and possibly a little warmer than usual. Avoid holding your breath when working out.
Why are chair exercises good for seniors? According to research, customized chair exercises for seniors can help strengthen their bodies and improve mobility. They are easy workouts that can be done anywhere (1). Can you lose weight by doing chair yoga? Yes, chair yoga and chair aerobics are good low-impact methods to include movement in your daily routine. Anecdotal evidence suggests that most people can burn between 120 and 250 calories in a 32-minute exercise session, which can be increased by including weights or resistance bands in their routine. How often should seniors do chair exercises? Studies suggest that adults should strive to engage in 150-300 minutes of medium-intensity aerobic activity and muscle-strengthening activities per week (2). Senior citizens should also practice balance exercises at least three times each week. Get ready to burn calories and lose weight with this easy sitting cardio workout! As the video shows, chair exercises are the perfect way to get fit without moving around too much. Watch the video now!
