Exercises You Can Do from the Comfort of Your Chair

Exercises You Can Do from the Comfort of Your Chair
September 20, 2016

If you want to stay lively in your golden years, it’s time to start getting some exercise. Even if your running days are behind you, small amounts of regular exercise works wonders for your overall health and wellbeing. These exercises designed to improve your posture, flexibility, and overall blood flow from the comfort of your chair.

If you want to stay lively in your golden years, it’s time to start getting some exercise. Even if your running days are behind you, small amounts of regular exercise works wonders for your overall health and wellbeing.

These exercises designed to improve your posture, flexibility, and overall blood flow from the comfort of your chair.

If you haven’t taken part in any physical exercise for a while, be sure to get the go ahead from your local GP before starting.

What you’ll need:

- Yourself

- Water

- Sturdy four-legged chair

- Loose clothing

Upper Body Twist

This movement will develop and maintain flexibility in your upper back.

upper-body-twist

A. With your feet flat to the floor and your back straight, cross your arms and place a hand on each shoulder.

B. Keeping your hips still, rotate your upper body as far as is comfortable.

C. Hold for five seconds on each side. Repeat 5 times.

Chest Fly

This movement is good for posture and overall flexibility.

chest-fly

A. Sit with your feet flat to the floor, leaving some space between your back and the back of the chair.

B. Extend your arms out to the side, palms facing forward.

C. Gently pull your arms back and your chest forwards until you feel a stretch across your chest. Hold the stretch for ten seconds and repeat five times.

Ankle Extension

This movement will reduce the risk of bloody clots and improve joint flexibility.

ankle-extension

A. Sit upright with one foot flat to the floor, lift and straighten the other leg.

B. Point your toes away from you until you feel a stretch.

C. Now point your toes back towards you, keeping your leg in an elevated position. Attempt two sets of five with each foot.

Shoulder Press

This movement will increase joint flexibility.

shoulder-press

A. Sit upright with your feet flat to the floor. Hold your arms out to either side at 90 degrees, bending your elbow so that your fingers point toward the ceiling.

B. Simultaneously straighten your arms above your head until they are parallel, and then return to position A. Attempt three sets of six.

Tip: Try this exercise holding two full bottles of water for greater resistance and improved strength.

Hip/Leg March

This movement is designed to strengthen thighs, and improve joint flexibility and blood flow.

hip-march

A. Sit upright, leaving some space between your back and the back of the chair. With your knee bent, lift each leg away from the ground as far as is comfortable.

B. Place them back down in a controlled manner. Attempt two sets of five.

Attempt these exercises two or three times a week to help you improve flexibility, strength, posture, and overall blood flow.

As your fitness improves, you can begin to incorporate some more challenging exercises into your routine!

For somebody with mobility issues, a pedal exerciser can be the perfect bit of kit to get the blood pumping from the comfort of your own home.

Simply strap in, choose a level of difficulty and pedal away. Some models even feature a display showing your time and total calories burned!

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