Without getting up from your chair, it is possible to exercise, and these types of workouts can be particularly beneficial for seniors or other individuals who are otherwise constrained in their ability to maintain a healthy lifestyle. Here are some suggestions for activities that you may do as you sit and watch television, or even if you just feel like sitting down and giving your muscles a workout at the same time.
Exercises that use simply the rotating abilities of your body parts are available to you, and they include the following: Pelvic tilts can help you to strengthen your back. Your pelvic area should be used to press backwards, towards the back of your chair, in order to attain these results. Reduce or eliminate pressure on your lower back when it is pressing on the back of your chair, and then return to your normal sitting position. Continue in this manner for perhaps ten to twenty times.
When it comes to the upper body, there are some really basic exercises you can do while sitting down that will benefit you greatly. Try shoulder shrugs (lifting your shoulders up towards your neck and then back down) and circles to get your heart rate up (moving your shoulders in a circular motion several times). It is also recommended that you perform these exercises in sets, along with some head rolls (moving your head in a circular motion) to strengthen the muscles in your neck. It’s also possible to tilt your head from side to side in order to stretch out your neck muscles.
Exercise for the hands can also be done by stretching them out, both in terms of the fingers and by moving your wrists in circles to stretch them out. It is also beneficial to stretch the fingers by placing one hand over the fingers of the other and gently pressing back till pressure is felt. Keep your knuckles from cracking. For chest muscle training, try interlocking your hands behind your back and pressing slightly upwards with your hands.
When it comes to your lower body, you can work out your legs by stretching them out in front of you and raising them one at a time to the side. Exercises like as ankle pumps and elevating your feet to your tiptoes and then lowering them are also beneficial.
There are also activities you may do in your chair with light weights and other gadgets designed for minor workouts that you can complete while sitting. Because this equipment is intended to increase your strength, it is recommended that you begin by performing some of the stretching exercises to prepare your muscles for the task ahead.
Lifting small weights or weighted balls in the hands gently can be accomplished in a variety of ways. Consider doing bicep curls or even flies to strengthen the muscles in your shoulders, which will help you get more definition. Simply holding the weight out in front of you is an excellent exercise that will help you to build muscle and stamina at the same time.
It is possible to acquire weights with straps to use for workouts that will help you build your leg muscles. Simply strap the weights to your ankles and perform any of the stretching exercises listed above.
It is also possible to utilise other types of workout equipment, such as the widely popular Bow Flex and other elastic materials that are designed to exert some stress on specific muscle regions. Both to preserve and strengthen your existing physical condition, you can make use of your chair!