February 2024 Newsletter

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Sit to Be Fit

Seated fitness is a great way to be active, especially for those with limited mobility or other health concerns. The CDC recommends adults engage in 150 minutes of moderate-intensity exercise per week, or just 30 minutes five days a week. All you need is a sturdy chair and you can accomplish this goal from the comfort of your own home.

How it works – Chair-based exercise incorporates cardio, strength training, and flexibility work. It allows participants to remain seated while still getting a full-body workout. There are plenty of modifications available for those who do not wish to remain seated but would prefer to use the chair as a prop for stability. Light dumbbells and resistance bands can be incorporated into seated workouts.

Make sure to use a chair that can support you completely and does not have wheels.

Who can benefit – Exercising from a seated position reduces the risk of falls and makes exercise accessible to people with balance or mobility limitations. Because it is a low-impact form or exercise, chair fitness is ideal for anyone with chronic pain or injuries that are worsened by high-impact activities.  

Benefits of seated exercise – Like any exercise, chair fitness releases endorphins that boost mood. It improves range of motion, flexibility, and cardiovascular health. Adequate exercise has been linked with reduced chronic illness and elongated lifespan. Seated fitness can also improve posture.

Aging causes a natural decrease in muscle mass. The strength training component of seated fitness helps minimize this loss which can help combat the loss of mobility and independence.

Best exercises – Prioritize movements that incorporate multiple muscle groups, otherwise known as compound exercises. Examples of compound exercises include squats, overhead press, and planks, to name a few.

To complete the chair-based variation of a squat, stand in front of the chair, facing away from it. With both feet flat on the floor, carefully shift your weight into your heels and bend your knees into a squatting position. Lower your body to the chair but try not to sit down completely, then stand back up. This completes one rep.

For more chair exercises, try Tone & Tighten Chair, available to platinum members or with the purchase of a day pass. View the full group exercise schedule here.