No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact

Whether you’re a complete beginner, a senior, or just looking for a way to stay fit from your office chair, chair workouts are a great place to start. If you’re looking to build strength and functional fitness without the impact, you’ve come to the right place. All you’ll need is a comfortable chair that allows you to easily place both feet flat on the floor. Forget your wheely office chair, it’s not safe for workouts!

Chair workouts are a fantastic way to improve functional strength and independence, while minimizing the risk of falls. By sitting down, you’re risk of injury is virtually eliminated, making chair workouts a great alternative for individuals with balance issues, vertigo, or those recovering from an injury.

Workouts like the one below can help you use the resistance of your own bodyweight to strengthen muscles in the arms, legs, and core. You’ll also boost your circulation, improving blood flow throughout the body, which can help relieve stiffness and numbness.

As always, this workout should be suitable for everyone, but if you’re recovering from a specific injury, it’s always a good idea to check in with a qualified professional. To keep track of your fitness progress, it’s a good idea to invest in one of the best fitness trackers to help you see at a glance how you’re doing.

Table of Contents

What is the workout?

The chair workout below is devised by certified health and fitness coach Caroline Jordan. All you’ll need for the workout is a chair and your own bodyweight. You’ll do each exercise for 30 seconds, and do 30 seconds of a chair march or run in between exercises to keep your heart rate up.

Famous 8 Minute Chair Workout (SEATED TOTAL BODY!) – YouTube

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Here are the exercises involved:

Chair march or run
Goal post jacks
Side reach
Seated box
Tuck jumps
Speed skate
Infinity knee
Cross kick
Star jacks

a senior woman doing exercise

(Image credit: Shutterstock)

You can follow along with Caroline in real time and can, of course, take breaks should you need to by pressing pause on the video.

What are the benefits?

This workout targets all of the major muscle groups in the body and, when done correctly, with good form, will help build the muscles you need to do everyday tasks like stand up from a chair, or carry a bag of groceries. Despite being seated, you’ll be working hard, and the marches mean your heart rate will stay elevated throughout the workout.

Chair exercises like seated marches and torso twists force you to engage the deep core muscles that are vital for a strong, stable posture. They also support your spine and can help prevent or alleviate lower back pain.

Finally, as with all workouts, this one will stimulate the release of all those happy endorphins that can naturally boost your mood. What are you waiting for? Give this one a try, you won’t regret it!

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