Are there any Benefits to Chair Based Workouts?
Chair Based Exercises
As a Personal Trainer and Class Instructor, most people are surprised to hear me say how much I love chair based exercise. You can get a really good whole body workout for both cardio and strength as well as enjoying yoga poses, meditation and full body stretching. Yes it's true, you can accomplish all this from a chair based workout. I have achieved weight loss and muscle growth from chair exercise alone and so have those who have joined my chair classes.
I am preparing to go onboard a cruise ship for a 30 day Christmas cruise and putting together some classes at the moment. It has been a while since I have worked on the cruises and I have forgotten how much fun these classes are. It's not all about slow movements for seniors or those with limited mobility. It is about making exercise fun with a huge amount of benefits to go with it.
What are Chair Based Workouts
Chair based workouts are physical and mental forms of exercise performed whilst seated and suitable for everyone. It's not just for seniors, the injured or those with limited mobility. Maintaining a physical exercise programme is as important for the older generation as it is for the young. Choosing a good workout without putting any strain on your bones and joints is a plus across a whole spectrum of individuals. In addition you can use extra exercise equipment for your chair workouts to add resistance training or cardio activities.
Do not be under the impression that chair workouts are easy. During the "Lockdowns" when gyms and studios were closed, I went online and scheduled 3 gym sessions a week using a chair and resistance bands. Looking at the comments appearing on the screen, most of the exercisers found the classes challenging and gained many benefits by regularly logging in for the sessions.
When you do your chair workouts consistently you will find an increase in your mobility, flexibility, strength, muscle mass, cardio health and mental clarity.
The Benefits of Chair Based Workouts
You can do chair workouts anywhere. There is no need to join gyms or classes if you prefer to exercise on your own. Your chair is your station and you can choose the equipment you want to use. There is a whole library of strength and cardio exercises you can do with resistance bands and small Pilates balls.
You can do a sequence of exercises at work during your lunch break as long as you have a sturdy chair and enough space to exercise. You can also do a chair based workout outside in the fresh air on a bench or seat that allows your feet to touch the floor comfortably. There are no limits with seated sequences, just allow yourself enough space and bring the bands and balls required for the exercise programme you have set for yourself. If you prefer to exercise with friends or family, you can invite them round or find an outside space adequate for your needs.
Perhaps you prefer to take part in a class as you find motivation and the social aspect more beneficial in this type of environment. You will find this type of class available in community centres, leisure centres, online platforms and gyms, or in most places that promote movement and exercise.
25 minute Chair Workout from HasFit - Click Here
There is an array of chair workouts on YouTube and various websites. It is a case of finding a workout you enjoy with an instructor you can connect with. It may take you a while to find what you are comfortable with so don't give up on your first attempt online. The NHS website has a Chair-based Pilates work out here
The basics you need to know when exercising from a chair
- Always use a sturdy chair or seat and one that is unlikely to topple over when you move. Make sure that your feet touch the floor comfortably with your knees bent and thighs are parallel to the floor. Your chair should give you enough space to move yourself up and down or twist side to side, so preferably a chair without arms.
- Always sit with a long, straight back, shoulders rolled back and chest open. You should try and maintain a good posture throughout your workout.
- Before any workout, including a chair workout, you should warm up prior to exercise and cool down with stretches once your workout is complete.
- Listen to your body. If an exercise feels too uncomfortable or painful, then stop. Start your chair exercise routine with gentle flows and work up to your strength training with light resistance bands or light weights until you feel strong enough to try more intense bands or heavier weights. Be patient with your body and make notes on your progress.
- Learn to breathe correctly when you are strength training to gain the most benefit. You may be tempted to stop breathing or hold your breath as you exercise. This is not uncommon in new exercisers. Breathe out as you lift, breathe in as you lower.
Chair based exercise can also improve your coordination skills and mental function. Chair based exercise is low impact so less stress on joints and bones. Low impact however does not mean low intensity. You can work at your own pace to enhance your fitness levels, improve your flexibility, strength and motor skills. For more low impact exercise to compliment your chair based workouts, try some water based activity.
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