It is no longer a secret for anyone that physical exercises are important for maintaining health. Movement of any kind provides the body with a long list of physiological and mental benefits, preventing obesity, type 2 diabetes and cardiovascular diseases.
Interestingly, there are also physical exercises that you can perform while sitting, useful when you have a sedentary job or if certain health problems prevent you from moving. These sitting workouts can be put into practice using an ordinary chair, contributing to good blood circulation and maintaining muscle tone.
Physical exercises that do not involve standing up
Regardless of age , physical condition and state of health, anyone can perform the following moderate physical exercises that do not involve standing up. They train the muscles, stimulate the heartbeat, improve blood circulation and help regain an excellent mental tone.
Before starting these exercises, it is important to talk to your doctor, especially if you are over 65 and suffer from health problems, such as high blood pressure or heart disease.
You need a stable chair when you perform physical exercises while sitting. Don’t forget to breathe deeply and take small breaks between sets. The goal is not to exhaust yourself, but to train your muscles and get your blood moving.
1. Chin-chest stretches
With your back straight and your shoulders perfectly aligned, bend your head forward so that your chin is as close to chest level as possible. Hold the position for 15 seconds and come back. Repeat the movement 4-6 times, until you feel how the back of your neck warms up slightly.
Now turn your head slightly to the left and bend it diagonally with your shoulder, maintaining the position for 15 seconds. You can also place a palm on the back of the neck, to facilitate the full extension of the neck. Repeat 2-4 times in both directions.
2. Side bends
Raise both arms, perfectly stretched, above your head. Gently drop your right arm down and lean with your whole torso to the side, so that you feel the stretched muscles on the left side of your torso. Hold the position for 15 seconds and return, also with the arms flexed above the head. Repeat the movement with the left arm and perform 2-4 series.
3. Turning the wrists
Stretch your arms in front, so that you keep them perfectly straight. Rotate your wrists , making small imaginary circles, 10 times on each hand.
4. Elbow-knee stretches
This exercise is excellent for improving the heart rate. From sitting, keep your arms raised, perfectly stretched, then try to raise your right knee and lower your left elbow, so as to bring them as close as possible (it is not mandatory that they touch). Return to the initial position, lift your right knee and point your left elbow towards it. Continue to alternate the movements for one minute, at a pace that you can easily handle.
5. Knee stretches
Extend your right leg and raise it parallel to the ground. Keep it in this position until you count to 5 and let it down slightly. Repeat the movement with the other leg and perform 3 sets of 8-12 repetitions.
If knee stretches seem too easy, you can increase the difficulty of the exercise by attaching small weights to your ankles.
6. Lifting from the seat
For this exercise, you need a chair with handles. Sit with your feet perfectly flat on the ground and your legs apart at a comfortable level. Grab the chair handles with your hands , inhale deeply and push yourself in your arms, so that you can sit up from the chair, without leaving your weight on your feet. Stretch your arms as far as you can and let them support the entire body weight. Hold the position for 1-2 seconds, then return to the sitting position. Repeat the exercise 8-12 times.
7. Arm extensions
Raise your arms at shoulder level, with elbows bent and facing outwards. Pull your elbows back, hold the position for 6 seconds and then return. Don’t raise your shoulders and don’t let them down. Repeat the exercise 8-12 times.
8. Shoulder rolls
Sit with your back perfectly straight, your shoulders at the same level, your feet on the ground and your legs comfortably apart. Roll your shoulders up and down, front and back, alternating the direction of the circular movements as you like. Repeat the movement 2-4 times in each direction.
9. Elbow extensions
To perform this exercise, you need a ball. Stand with your back perfectly straight and hold the ball between your palms, above your head. With your arms outstretched, bend your elbows and lower the ball behind your head. Return to the initial position and repeat the exercise 8-12 times.
10. Arm rotations
This exercise is very effective for accelerating the heart rate. Start by holding the ball above your head with your arms outstretched. Make a wide movement to the right, as if you drew an imaginary circle in the air with the ball. Repeat the movement in the opposite direction. Continue drawing imaginary circles for 1 minute and persevere, until you can withstand sessions of 5 minutes each.
11. Pressing the ball
Sit with your back straight and your legs apart. Position the ball between your knees and squeeze it as vigorously as possible for 6 seconds, then return to the initial position (without the ball falling to the ground). Repeat the exercise 8-12 times.
Hold the ball in front of your chest, with your elbows pointing to the sides. Squeeze the ball between your palms for 6 seconds, then relax. Repeat the movement 8-12 times.
12. The alphabet
“Write” the alphabet in the air with your right foot, so that the ankle moves in as many directions as possible. Repeat the exercise with the left leg.
13. Stretching the chest
Sitting, with your back perfectly straight, take a deep breath, stretch your arms parallel to the ground and pull them as far back as possible, so that you feel how your chest stretches as much as possible. Breathe normally and hold the position for 15 seconds. Leave your arms down and rest for 2-4 seconds, then repeat the movement 2-4 times.