Haven't worked out in a while? Rather than jumping straight into a heavy gym session, you might want to try gentle options like a 10-minute walking workout or chair yoga. Starting slow can reduce your risk of injury while giving your body time to adapt to physical activity.
These low-impact workouts can still challenge your muscles. Fitness trainer Justin Agustin has created this beginner-friendly, seated routine that targets your core and lower body muscles.
You only need a couch or chair and two folded towels (or a pair of sliders like these Gaiam ones from Amazon) to get started.
How to do the chair workout
There are four exercises in the routine:
- Seated jog
- Seated jacks
- Quick feet slides
- Mountain slides
Agustin recommends doing each exercise for 30 seconds and completing four rounds in total. If you’re just starting out, try two sets instead and increase as you gain strength.
Benefits of chair workouts
Chair workouts are more accessible to beginners and seniors who may struggle with reduced mobility, balance or standing for long periods.
They’re especially beneficial for older adults and those who suffer from osteoporosis—a condition that weakens bones and increases the risk of fractures. Gentle, low-impact exercises like these can help improve bone density and joint health.
Seated exercise also engages your core muscles, helping to stabilize your body during movement. Over time, this can strengthen the muscles that keep you upright, lowering the risk of fall-related injuries.
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