5 Exercises you can do sitting down

Staying fit and healthy is incredibly important, but sometimes, because of work, lifestyle or mobility restrictions, it is difficult to get up and active as much as you would like. We have put together five exercises to help that you can do from the comfort of your chair. These shouldn't be that time consuming and, when done often enough, can lead to increased muscle, improved posture and a healthier lifestyle.

Safety precaution

Check with a medical professional if you are worried about trying these exercises. If you feel any unusual pains or aches when doing these exercises then stop immediately, and if they continue then seek medical attention.

Crunches

This exercise is a simple and easy way to workout, and will help maintain a good core strength. Just move to the edge of your chair and lean back. Then put your legs out straight and lift them a few inches off the ground. Finally raise your back a few inches off the backrest. You should start to feel the burn in your abs. Just hold this for ten seconds and then stop.

How many should I do? Try starting off with eight reps of ten seconds each.

Seated Press ups

This exercise will help engage your triceps and shoulders. Start by putting your palms over the edge of your seat, and once again sit on the edge of your chair. Then, press down with your arms as if you were trying to lift yourself up. You don’t have to actually lift yourself up, just hold it for three seconds and release.

How many should I do? Try doing three sets of ten reps.

Upper body twist

This exercise will help you develop strength and flexibility in your upper back. Sit upright with your feet flat on the floor, cross your arms and reach for your shoulders. Then, turn your body to the side without moving your hips. Twist like this, to a position that is comfortable, hold it and then go back the other way. Do five of these on each side and then rest.

How many should I do? Start by doing three sets of ten alternate reps.

Abs Twister

This exercise will not only help you develop your abdominal muscles, but it will also help reduce aches and pains in your back and hips by stabilising your torso. Simply sit on the edge of your chair and sit upright. Then cross your arms over your chest whilst inhaling and squeezing your abs lightly. Without relaxing your stomach muscles, breath out whilst simultaneously squeezing your abs tighter and turning to the side. Breathe in and center yourself again. Then repeat, but turn in the other direction.

How many should I do? Try and do three sets of twenty alternating reps.

Leg Extensions

This exercise is a simple way of working out your hips and thighs. All you need to do is move to the edge of your chair and keep your arms by your side. With your legs out in front of you, flex your foot so that the right heel is on the floor. Then lift your leg up as high as you can without bending your back. Hold this position for three seconds and then repeat with the other leg.

How many should I do? Work up to doing three sets of ten reps on each leg.

Doing these exercises should help you to stay fit without causing too much stress. Try doing them as often as you can in order to stay healthy and ready to hit the green.