Improve Your Fitness, Without Even Getting Up

HEALTHY YOU

Please Remain Seated

Even if injuries have you chairbound, you can still improve your fitness

BY NICOLE PAJER

Photo of man sitting in chair, left leg is lifted up off ground

TRAINER TIP
Always exercise on a firm chair, such as a dining chair, instead of a folding chair or recliner.

FOR THOSE of us who love staying active, lower body discomforts—foot pain, achy knees, a sore hip—can be frustrating. But you can still stay mobile and keep your muscles strong by turning a chair—the natural enemy of fitness—into your own personal gym. A 2021 review of studies found that chair exercises can improve balance, gait speed and grip strength.

“Chair exercises are an excellent option for beginners and those with mobility issues,” says Richard Dupee, M.D., chief of geriatrics at Tufts Medical Center. Use a sturdy chair with a firm back. Exercises should be challenging enough that you feel like you need to take a break after 8 to 10 repetitions, says physical therapist Rachel Prusynski. (Ask your doctor before starting any exercise program.)

Seated Marching ↑

Sit up straight and tall. Lift your knees quickly, one at a time, as fast as you can while pumping your arms. Try to march for 20 to 30 seconds before taking a quick 10- to 15-second break. Repeat 8 to 10 times.

→ Make it easier: Lean back against the chair for support.

Illustration of man sitting in chair then pushing himself up off the seat

Chair Push-Ups

Sit in a chair with armrests, knees bent at a little more than 90 degrees. Lean forward and push with your arms and legs until your hips lift off the seat. Now use your arm and leg strength to lower yourself back down as slowly as you can—try for a count of 3.

Illustration of woman sitting in chair then standing up

Sit to Stand

Start by leaning forward to get your nose over your toes, then stand up all the way to your full height. Sit back down slowly, with good control; try not to flop down into your seat. Repeat. You can cross your arms to try to avoid using them for help.

→ Make it harder: Wear a weighted backpack.

Illustration of woman sitting in chair with arms straight above head

Floor to Sky

Move your butt to the front edge of your seat and spread your feet wider than hip distance apart. With both arms, reach down between your knees as far as you can and try to touch the floor. Then quickly bring your arms back up and sit up all the way, reaching overhead as high as you can.

Illustration of man sitting in chair, holding elastic band shoulder-width apart

Band Pull-Downs

Sit up tall and hold an elastic band with your hands shoulder-width apart. Lift your arms overhead. Keeping your arms straight, move your hands away from each other as far as you can until the band touches the top of your head. Slowly return.

Illustration of woman sitting in chair, holding a dowel

Row Your Boat

Move to the front edge of your seat and sit up tall. Hold a broomstick or other dowel in front of you at shoulder height. Now twist and drop one arm to bring the dowel down next to your hip as far as you can, like you are paddling a kayak. Bring the dowel back up to the middle, then row on the other side.

Animation of man standing holding on to back of chair, lifting up left leg

For a variety of fitness and workout videos, including chair exercises, check out aarp.org/stayfit.

Nicole Pajer writes on health for The New York Times and other publications.

Eli Meir Kaplan (2); Illustrations by Agata Nowika

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