Cardio Exercises While Restricted to a Chair

Cardio exercises in a chair can raise the heart rate, promote health and burn calories. Chair exercises are ideal for people restricted to a seat for the majority of their work day, for elderly people who have sore joints and low stamina, for pregnant women who cannot participate in high-intensity workouts and for people with diseases or handicapped concerns. Without leaving the comfort of a chair, there are exercises that should be performed 20 to 30 minutes daily.

  1. Balance Workout

    • While sitting up straight in a chair, lift your left arm and your left leg at the same time. Bring each forward as far as they will go, while keeping your right leg on the ground and your right arm at your side. Swing each around to the side of your body as you bring them back to the starting position. Switch to raising the right arm and right leg. Doing these movements swiftly will raise your heart rate. To incorporate more balance, opt to lift your left leg and right arm together, and vice versa.

    Hip Workout

    • Sitting up straight in a chair, with your feet flat on the ground and your arms at your side, turn your right foot to the right as far as it will comfortably go. Your leg will naturally turn with it. With your foot turned out, raise your right leg as far up as it will go. Hold for a few seconds and then lower. Once you get used to the movement, quicken the pace. Continue to do this for up to 30 repetitions on one leg, and then switch and do the left leg. To help with balance, hold the chair.

    Abdominal Workout

    • Sitting up straight in a chair, with your feet flat on the ground, bend your arms into a bicep curl and hold. Your fists should be at shoulder level, facing your body, and your bent elbows should be by your waist. Keeping your feet in place, turn your upper body to the right as far as it will go. Hold for a few seconds and then turn your body to the left as far as it will go. Once you get the hang of this movement, quicken the pace, turning your body from one side to another for 1 to 3 minutes.

    Arm/Leg Workout

    • Do jumping jacks in a seated position. Lift both arms out to the side of your body at the same time, and in a large movement, lift them up until they cross over your head. At the same time, spread your feet apart in a quick motion. Then, bring everything back to the starting position. Continue to do this at a fast pace for up to 30 repetitions. This will raise the heart rate and burn calories.

    Arm/Ab Workout

    • To work your arms and release tension, sit straight up in a chair with your feet flat on the floor and begin throwing punches in front of you. Make them long, extended punches, or short and quick punches. Either way, keep your arm muscles tight so you don't pull or injure a muscle. To incorporate abs, do the abdominal workout mentioned earlier and add punches each time you turn your body to the side.