Simple Exercises When Sitting

There are two main reasons why someone might exercise while sitting, limited mobility and breaking up sitting time.

Some people may have difficulty standing or moving around due to age, injury, or balance issues. In these cases, seated exercises are a great way to stay active and get some of the benefits of exercise, even if they can’t perform a full workout.

Even for healthy people, sitting for long periods can be bad for your health. Seated exercises can help to increase blood flow, improve circulation, and reduce stiffness that can come from sitting too much.

Remember, you can adjust the intensity and number of repetitions to fit your fitness level. It’s important to listen to your body and take breaks when needed.

Here are just a few ideas to get you started. You can find many other seated exercises online or create your own.

Upper Body

Neck Rolls

Slowly roll your head in a circular motion, both clockwise and counter-clockwise, to loosen up your neck muscles.

Arm Circles

Make small circles with your arms forward and backward to stretch your shoulders.

Seated Row

Imagine you’re rowing a boat. Squeeze your shoulder blades together as you pull your imaginary oars back. You can use water bottles for added resistance.

Bicep Curls

Hold light weights or water bottles in each hand, palms facing upwards. Curl your forearms up towards your shoulders, squeezing the bicep muscles, then slowly lower back down.

Tricep Extensions

Sit with your back straight and arms raised overhead, holding light weights or water bottles. Bend your elbows behind your head, lowering the weights towards your triceps, then press back up to the starting position.

Shoulder Shrugs

Raise your shoulders up towards your ears, hold for a second, and then relax.

Overhead Press

Lift light weights or water bottles straight up overhead, then lower them back down with control.

Lower Body

Leg Extensions

Sit with one leg extended straight out in front of you. Flex your ankle and raise your foot up towards the ceiling, then slowly lower back down. Repeat with the other leg.

Hamstring Curls

Sit with both feet flat on the floor. Bend one knee up towards your chest, grab behind your thigh if needed for control, then slowly extend back down. Repeat with the other leg.

Side Leg Lifts

Sit with both feet flat on the floor. Lift one leg out to the side as high as comfortably possible, then lower back down. Repeat with the other leg.

Ankle Circles

Point your toes and rotate your ankles in circles, first clockwise, then counter-clockwise.

Leg Lifts

Simply raise one leg at a time, keeping it straight, then lower it back down slowly.

Marches

Pretend you’re marching in place, lifting your knees up towards your chest.

Calf Raises

Rise up on your toes, hold for a second, then lower back down.

Core and More

Pelvic Tilts

Sit tall and squeeze your abdominal muscles, tilting your pelvis forward and down slightly. Hold for a second, then relax. Repeat for several repetitions.

Seated Leg Raises

Lean back slightly in your chair and lift both legs straight out in front of you, keeping them a few inches off the ground. Hold for a second, then lower back down slowly.

Seated Twists

Sit tall and twist your upper body from side to side, reaching towards the back of your chair for a deeper stretch.

Seated Jacks

Raise your arms overhead and lift your heels off the ground, mimicking a jumping jack motion while seated.

More Tips

Breathe deeply throughout each exercise.

Focus on maintaining good posture while seated.

You can add light weights or water bottles for increased difficulty.

If you experience any pain, stop the exercise and consult with a doctor.

Remember, consistency is key!

Even short bursts of seated exercise throughout the day can improve overall health and well-being.