Seated Exercises: Power Up While Sitting Down

What is seated exercise? Exactly what it sounds like! Exercising sitting down. Although not as intense as your typical workout, seated exercises can improve strength, flexibility and overall fitness without having to stand or move about.

Seated exercises are optimal for those with mobility issues, recovering from surgery or the ladies just starting their health and wellness journey.   

Chair yoga is a modified form of yoga that involves typical yoga poses without getting out of your seat!

Some common chair yoga positions include:

Seated Twist: Sitting up tall with your feet flat on the floor, twist to the side, placing the opposite hand of the way you’re twisting on the outside of your thigh and your other hand on the back of your chair. Repeat on the other side. 

Seated Eagle Arms: Sitting up tall with your feet flat on the floor, stretch your arms out to the sides at shoulder height. Cross one arm over the other, bend your elbows and bring your palms together. Repeat.

Seated Forward Pose: Leaning forward on the chair with your feet flat on the floor, reach towards your toes or shins, sit up tall and repeat.

You can perform a range of resistance band exercises while sitting down!

Here are some examples:

Seated Bicep Curls: Sitting tall with the resistance band under both feet, hold one end of the band with each hand. Curl the bands towards your shoulders, making sure to keep your elbows close to your body. Slowly lower back to the starting position.

Seated Leg Press: Sitting tall with the resistance band looped under your foot and the other end in your hand, stretch your leg straight out in front of you and then relax it. Repeat on the other leg.

Seated Shoulder Press: Sitting tall with the resistance band under both feet, hold one end of the band in each hand at shoulder height. Lift the bands overhead until your arms are fully extended, lower back down and repeat. 

Deskercise or exercises you can perform while sitting at a desk are convenient for those struggling to fit daily exercise into their routine, and perfect for those working an office job!

For these kinds of exercises, you’ll need to have your own gear like a mini bike, mini elliptical machine or exercise ball. Take a look at our blog on deskercise where we explain the new craze and see some of our recommendations on affordable options.