Working Out at Home - Using a Chair to Stay Fit!
Are you currently reading this article on your mobile phone while lying in bed or slouched on your sofa? Are you working from home and have been sitting for hours? Due to the current situation of the novel coronavirus, gyms and many recreational places are closed. We are all advised to stay indoors to minimize the risk of transmission. This means many of us are stuck at home and not moving as much as before, decreasing our activity levels tremendously.
Staying fit and keeping a healthy body weight during this period of time is important to boosting your immune system. It is also very vital for our mental health. Not being able to go to the gym doesn’t mean you can’t get a good workout at home. You just need to get creative! Here are a few ways you can exercise with a chair, including both cardio and strengthening exercises from Beijing United Family Hospital (BJU)'s Physiotherapist Ying Swee Ong.
For your safety when doing these exercises you need to make sure that the chair is stable or put the chair against the wall to prevent you from falling.
Chair Running (cardio and strength)
Target muscles – abs, arms, and legs
Sit on a chair with your legs extended, toes pointed, and arms bent at your sides
Tighten the abdomen and hinge back until your shoulders lightly touch the back of the chair
Lift the legs in front, bend the left knee into the chest, turning the right shoulder in towards the knee and pulling the left elbow slightly back
Then, quickly switch sides and repeat the running movement on the other side
Continue this movement for 1 to 2 minutes as quickly as you can. Do 2-3 sets
Source – indianworkouts.com
Seated Jacks (cardio)
Target muscles – whole body
Sit straight on a chair with knees bent, legs together, and feet pointed
Keep the elbows bent and arms open to the sides with palms facing towards
Open the legs out to the sides and extend the arms overhead in a quick movement and return to the starting point
Do 30-50 quick repetitions. Repeat 3 sets
Source – indanworkouts.com
Chair Dips (strength)
Target muscles – triceps (back of arms)
Stand in front of a chair
Sit down on the edge of the seat and place your hands behind your hips
Lift your buttocks off the seat and walk your feet forward
Slowly lower your body downward
Extend your arms, raising your body upward and supporting your weight with your arms
Beginners can try 1 set of 6 to 8 reps. More experienced exercisers can try 3 sets of 10 to 12 reps
Source – goqii.com
Chair Pushups (strength)
Target muscles – chest and arms
Stand and face the chair
Reach forward to place both hands shoulder-width apart on the front edge of the chair. Have your feet away from the chair until your body is in a straight line
Lower your body until your chest is in line with your shoulders
Straighten your elbows and raise yourself back to the starting position
Beginners can try 1 set of 6 to 8 reps. More experienced exercisers can try 3 sets of 10 to 12 reps
Source – rd.com
Chair Squats (strength)
Target muscles – thighs and buttocks
Stand in front of a chair with your feet hip-width apart
Slowly lower your buttocks toward the chair without actually sitting down
Keep your knees over your ankles and place your weight in your heels throughout the full range of motion
Straighten your body upright and repeat
Beginners can try 1 set of 6 to 8 reps. More experienced exercisers can try 3 sets of 10 to 12 reps
Source – PhysioTools
Chair Planks (strength)
Target muscles – abs, shoulders, back, and buttocks
Place both forearms on the seat of a chair and place your feet back into a plank position
Pull your belly button in towards your spine and squeeze the muscles in your buttocks
Hold this position for 30-60 secs. Repeat 3 times
Source – indianworkouts.com
The Center for Family Medicine and Integrative Health Care (BJU) is a unique pioneering concept that brings together a holistic approach to the care and wellbeing of our patients. Our team of professional healthcare providers is dedicated to providing comprehensive healthcare to people of all ages. Ying Swee Ong is an internationally trained physiotherapist with years of experience in outpatients settings, focusing on sports-injuries and post-operative rehab. To make an appointment with Ying or another member of our Center for Family Medicine, please contact our 24hr service center at 4008-919191.