Get fit while you sit!

Vivir Healthcare

Vivir Healthcare

21 September 2023

seated exercises

A healthy and active lifestyle is important for everyone, regardless of mobility levels and abilities. Seated exercises are a revolutionary approach to fitness that enables individuals with mobility issues or limitationsto stay active. 

Let’s have a look at some seated exercises that are easy to start with and require nothing more than a sturdy chair. Remember, never push yourself beyond what is comfortable and if anything feels ‘off’, stop what you are doing!

Toe Lifts

Sit up straight with both feet flat on the floor, stretched out in front of you.

Lift the toes of both feet, leaving your heels on the floor.

Replace your toes to the floor and gently lift your heels.

Lower your heels and repeat starting with your toes.

Heel Slides

Sit up straight at the edge of your chair, holding onto the arms of the chair for stability.

Starting with your knees bent naturally, slowly point one leg forward whilst keeping the other bent.

Slowly bring your extended leg back, keeping the sole of the foot on the floor.

When your leg returns to the starting position, switch legs.

Knee Lifts

Sit up straight with your feet flat on the floor. 

Slowly lift one knee toward your chest, and then lower your leg back to the floor. 

Repeat with your alternate leg. 

Knee Extensions

Sit up straight with your feet flat on the floor, and your knees together at a right angle. 

Straighten one leg out in front of you as high as is comfortable and hold for one second. 

Slowly lower your leg back to the bent position.

Repeat on the other leg. Do a few extensions of each leg.

Shoulder Rolls

Sit up straight with your feet flat on the ground. 

Shrug your shoulders up toward your ears, and slowly rotate your shoulders in a circle towards the back, all the way back to the top.

When you reach the top, reverse the direction, rolling your shoulders forward.

Repeat this movement in both directions.

Shoulder Circles

In a seated position, place your fingertips on your shoulders as if creating wings. 

Circle your shoulders backwards several times.

Reverse the direction, and circle forward several times.

Overhead Press

Sit with your back straight and feet flat on the floor.

Bend your arms up so that your wrists are in line with your shoulders, facing the front and making a W shape.

Slowly raise both arms up straight and hold for a second.

Return arms back to their W positions. Repeat.

Seated Row

Sit on the edge of your seat with  your back straight and feet flat on the floor.

Stretch your arms in front of you, with your thumbs pointed toward the ceiling and your elbows slightly bent.  

Draw your elbows back, squeezing your shoulder blades together, until your upper arms are in line with your body.

 Extend your arms again, and repeat.

Seated March

Sit at the edge of your seat with your back straight and your feet flat on the floor with your knees bent.

Left one leg up a high as is comfortable with your knee bent.

Place your foot back down.

Repeat on the other leg. Repeat on each side.

Seated Star Jumps

Sit up straight, towards the edge of your seat. 

Extent your arms to the side and then above your head as you would with a standing star jump.

Return your arms to your side again.

Repeat and increase your speed to a level that is comfortable, being mindful not to bang the arms of your chair!

Seated exercises are a great way to stay active and enjoy some exercise without putting yourself at risk. There are also several ways to increase the difficulty level or resistance of the different exercises using hand weights and dumbbells as your strength and endurance increases.

Talk to Vivir Healthcare

If you’re interested in finding out more about exercises for people with mobility concerns, talk to one of our supportive physiotherapists at Vivir Healthcare. We offer services in residential aged care and home care servicesincluding under the NDIS and privately.