A typical adult needs 30 minutes of exercise a day, but only 50% of the adult population get their 30 minutes a day. Most adults typical day consist of waking up, going to work, sitting in front of desk for 8 to 10 hours, commuting home sitting and watching tv sitting down. We spend most of our time sitting that may cause obesity and bad posture. Since spend most of our time sitting on a chair why not learn some whole body chair exercises. Having a hectic lifestyle can cut down on personal fitness time, but a little goes a long way, performing these exercises in the little breaks you get at home and at work can help tone your body and prevent muscle and digestive problems.
Whole Body Chair Exercises
The Leg Extensions
Sit straight and remain in a proper sitting position. Raise your left leg straight and hold for 2 seconds and raise it to the highest point you can. Do not bend your back, if you need an extra stretch use your hands to assist your leg. Hold his position for 2 seconds and lower it, repeat these steps 15 times and switch legs.
Works the legs, thighs and lower back.
Proper Sitting Posture
Sitting with the right posture can work different muscles in the upper body. Exercise your body while sitting down by sitting a few edges away from the backrest and keeping a straight back. Press your knees together, squeezing your buttocks and keeping your neck straight but relaxed. Press your shoulders back to help you keep a straight form. Sitting like this throughout the day can help improve your digestion.
Works back muscles and core.
Sit on the chair and firmly grasp the edge of the chair with both hands. Slowly walk forward leaving your hand firmly grasping the chair. Slowly move down and use your triceps to raise your body again. If you find it too hard, move your feet closer to the chair and if you find it easy move further from the chair. Pick a sturdy chair for this exercise to avoid accidents and stay away from floors that can be slippery.
Works the triceps.
Sitting Elbow Curls
Sit in the proper sitting position and raise your arms and place your palms above your ear. Bring your elbows together and open the arms as much as you can. You will experience a stretch in your arms and back. Repeat this step for 30 to 50 times. If you want to amp up this move add a sitting crunch. After bending your elbows together bend your spine a little to perform a crunch. You will experience your Ab muscles contracting,
Works chest, shoulder and abdominal muscles.
The Magic Carpet
Sit on your chair and grasp the sides of your chair and try to lift yourself from the chair. Suck in your gut and activate your core to perform this exercise. You will appear like you are floating and balancing yourself in your armrest. For a more advance move, lift your feet and keep your leg straight. Do this for 10 to 15 seconds and repeat 5 times.
Works the arms, belly, core and hands.
One Legged Squats
Stand in front of your chair facing away. Place one leg on top of the chair and take a step forward with the other. You will look like you’re performing a lunge. Play your feet firmly on he ground to maintain your balance. Now, slowly lower your hips as far down as you can go. Go back to original position and repeat 20 to 30 times for each leg. Intensify this workout by adding weights, Carry 2 to 4 pound dumbbells on each hand and perform the one legged squats. Works calves, back muscles, triceps, and buttocks.
You can perform these exercises during breaks at work or before eating your breakfast. Getting at least half an hour of exercise a day can improve our overall health. Sitting all day and being inactive can cause back pain, leg cramps, poor posture and boredom eating. Before reaching out for that snack or slumping on the couch why not try these chair exercises.