Chair Cardio for Low Impact Weight Loss
Many people find exercise intimidating when they first get started, and a lot of recommendations are not geared toward beginners or people with physical limitations. That’s why chair cardio can be so powerful. Chair cardio is just what it sounds like – a way to boost your heart rate and get the benefits of cardio exercises, all done while seated in a chair.
Chair cardio exercises are the perfect way to build aerobic exercise into your routine. These exercises increase your heart rate, work your large muscle groups, and jump start your metabolism. This helps you burn calories more efficiently, helping you lose weight faster.
Benefits of Chair Cardio Exercises:
They can be done anywhere, anytime. Many of us sit a lot during the day, and brief bouts of chair exercises can be the perfect way to take a quick exercise break.
They are appropriate for beginners. If you’re just getting started in a fitness routine, build chair exercises into your fitness plan to build strength and aerobic fitness.
They work for many people with disabilities. Physical limitations can make traditional forms of exercise difficult, but chair exercises work for many people. If you need suggestions for modifications to these exercises, your Mighty Health coach can help.
No extra equipment needed. Chair cardio exercises are designed to use your own body instead of fancy gym equipment. All you need is a sturdy chair. Some chair workout exercises may ask you to use dumbbells, but you can use soup cans or water bottles instead. Even without equipment, you can get great benefits including weight loss.
Try This Beginner Chair Cardio Routine
Let’s get started with this seated cardio routine that engages your entire body and promotes weight loss and better cardiovascular fitness. No extra equipment needed!
Warm Up with Seated Marches
Warm up by doing seated marches. Sit comfortably in your chair with your core engaged. From this starting position, lift your left knee up so that your left foot leaves the floor, then switch to your right knee and right foot. Keep marching in place for about 30 seconds. You can swing your arms as you march to get your upper body warmed up. This should start to make your heart rate go faster, revving your metabolism to burn calories as you complete this cardio routine.
Arm Circles
While keeping your march going in your lower body, start doing arm circles. Stretch your arms out to your side, making large circles in the air. Go one direction for about 15 seconds, then switch to the other direction.
Hip Mobility
Begin in a neutral starting position with your core engaged, place your hands on your hips. Then, lift your legs as you move them to a wide posture, with knees wider than your shoulders. Slide them back to your starting position, and repeat for 30 seconds.
Side Reaches
As you sit in your chair, reach your left arm up and lean toward your right, keeping your core engaged as you stretch your left arm over your head. Switch sides, repeating for 60 seconds.
March and Punch
Begin marching in place as you did before. From this starting position, sit straight as you bend your knees and engage your core. Then, as you lift your right knee, punch your left arm forward. Switch sides, lifting your left knee while punching your right arm. Continue for 30 seconds.
Double March and Punch
Ramp up the intensity of the march and punch exercises by doing two punches with each arm instead of just one.
Side Reaches
Take a 30-second breather as you march in place and do another set of side reaches. Focus on your form and keeping your core engaged more than doing these quickly.
Chair Bicycle
This chair cardio exercise is similar to the lying-down bicycle crunches you may be familiar with. Begin by placing both hands gently behind your head, resting them at the base of your skull. Lift your left knee upward, and simultaneously crunch down to bring your right elbow toward your left knee. Switch sides for the cross body crunch, bringing your left elbow to right knee. Repeat for 30 seconds.
Toe Tap and Goal Post
Sit straight in your chair and begin by lifting your right leg and stretching it outward to tap your right toe against the ground. At the same time, lift your arms and hinge them at the elbow, keeping them parallel to the floor. Your arms should form a “goal post” shape parallel to the ground. As you tap your right toe, extend your arms straight in front of you. As you draw your toe back, return your arms to their “goal post” shape. Repeat with the left leg extended and left toe touching the ground. Continue for 30 seconds.
Repeat the Sequence
Repeat the above sequences of side reachers, march with single and double pumps, chair bicycle, and toe taps with goal post arms two more times. Focus on going at a pace that keeps your heart rate elevated, as this promotes weight loss.
Cool Down and Stretching
These stretches will keep your muscles limber and give you a chance to cool down from this cardio chair workout. Begin by a shoulder stretch, drawing your right arm across your body and holding it in place with your left hand. Hold for 15 seconds, then switch sides.
Figure 4 Hip Stretch
To stretch your hips, lift your left leg and place your foot over your right knee. Your lower body should make a “4” shape. Lean your upper body forward so you can feel a gentle stretch through your left hip. Hold for 15 seconds, then switch sides, lifting your right leg to put your foot on your left knees.
Knee Hugs
Knee hugs are another great lower body stretch. Lift your left leg and hug your knee to your chest. Sit straight and keep your core engaged. Hold for 15 seconds, then switch sides, lifting your right leg to hug your right knee into your chest.
Groin and Inner Thigh Stretch
End the chair cardio workout routine with a groin stretch. Extend your legs wide with feet planted firmly on the ground. Lean forward until you feel a moderate stretch in your inner thigh muscles. Hold for 15 seconds.
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Mighty Health is a leading health and fitness platform for adults over age 50. We know what it’s like to be working toward a healthier approach to aging, and we’re here to help. Download our app today to get matched with your personal Mighty Health coach. Our fantastic exercise routines, including more chair workouts, have helped our users meet their weight loss goals, burn calories, build strength, and live more vibrantly as they age.