We are all aware that movement is good for us, for both our mental and physical health. It is no surprise that it improves energy, strength, and flexibility, as well as mood. But when we think of exercise, many of us imagine a sweaty runner panting along a grueling path.
Finding the time to get to the gym is not so easy.
Beyond time there’s bad weather and social distancing, or even limited mobility that might make you favor just staying on the couch.
Exercise Without Leaving Your Couch
Here’s some good news for that: You can not only work out from home, but you can also do it from the couch, building muscle right in front of your tv. You might even be able to do it while in a zoom meeting. (Shh…I won’t tell!)
Proper Form for Chair Exercises
Begin by sitting forward on the front half of your chair. Sit straight up, shoulders back and down, and your core (abs) braced or engaged. Perform each exercise for a number of repetitions (see recommendations below) and rest for 30 seconds between. Repeat each set 3 times.
“The slower you perform these movements, keeping your muscles under tension, the more you will get out of them.”
Here’s Your Seated Workout
Seated March: 1 minute
Plant your feet on the ground with your arms bent 90 degrees, like you would for power walking. Swing your arms back and forth as you lift your knees (one at a time) as high as you can.
Hamstring Stretch: 10 reps
With your hands behind your head, extend your right leg and plant your heel so your toes are facing up. Keep your back tall and flat. Hinge forward at the hips until you feel a stretch in your right hamstring. Now do the same on the left and repeat.
Shoulder Press: 10 reps
Start with your legs together and feet planted on the ground. Hold a set of dumb bells (or cans of beans, books, etc.) in your palms in front of your shoulders, facing up. Press the weights up overhead while opening your legs beyond hip width apart, toes pointed out. As you lower your weights to the starting position, bring your legs together again.
While this routine may not seem like it warrants a standing ovation, it’s enough to get some results, even while lying down on the job.
p.s. I was playing about being lazy (unless that’s YOU!). This is a great workout for anyone with limited mobility as well.