Chair Exercises to Lose Weight
Losing weight and maintaining a healthy weight can become more challenging after the age of 50. As we age, we lose muscle mass – and since muscle burns more calories than fat, having less muscle mass means it is harder to lose weight. Many older adults also have underlying health conditions, such heart problems or breathing issues that prevent them from doing calisthenics, running, or doing other calorie-burning exercises.
Fortunately, chair exercises can help people over the age of 50 lose weight and keep it off.
Like other forms of physical activity, chair exercises burn calories, build strength, and improve flexibility, all of which can help you lose weight. Chair exercises can also help you maintain or even gain muscle mass to help you lose even more weight.
Try These Chair Exercises to Lose Weight
When it comes to losing weight, some chair exercises are more effective than are others – and some are more difficult for beginners. This is especially true for older adults with a weaker “core,” which are the muscles in the pelvis, lower back, hips, and stomach.
Fortunately, there are a handful of chair exercises that almost anyone can do to strengthen their core and jumpstart their weight loss efforts. Try adding these exercises into your workout routine to burn calories while sitting down!
In and outs
In and outs work the muscles of your thighs, hips and abdomen.
To perform in and outs:
Sit in a chair with your back straight and your hands on your hips
Place your feet together with your toes pointed and resting lightly on the floor
Lift your toes up a couple of inches off the floor and spread your legs
When your legs are spread the widest, touch your toes lightly to the floor
Move your legs back to the starting point and touch your toes lightly to the floor
Repeat for 30 to 45 seconds
To get the most out of this exercise, keep your hands on your hips and your back straight. If your core muscles aren’t quite strong enough to do this chair exercise comfortably, put your hands on the chair, one on each side of your hips.
In and Outs with Goal Post Arms
In and outs with goal post arms is somewhat like doing a jumping jack while seated in a chair. This exercise builds on in and outs by giving your arms and upper body a workout. Because your arms are in the air rather than supporting your body, in and outs with goal post arms is also good for your core.
To perform in and outs with goal post arms:
Sit in a chair with your back straight
Raise your arms and bend your elbows so that your hands are at the same level as your head
Place your feet together with your toes pointed and resting lightly on the floor
Lift your toes up a couple of inches off the floor and spread your legs; at the same time, raise your arms above your head
When your legs are spread the widest, touch your toes lightly to the floor
Move your legs back to the starting point and touch your toes lightly to the floor; lower your arms to their starting point
Repeat for 30 to 45 seconds
Up and Downs
Up and downs work your core to strengthen the muscles in your abdomen, hips, pelvis, and back.
To perform up and downs:
Place your feet a little wider than shoulder-width apart
Reach forward and bend downward; try to touch your fingertips to the floor
Reach upwards and put your hands in the air
Repeat for 30 to 45 seconds
If you cannot touch the floor or if you feel strain in your back while performing this exercise, touch your knees or shins instead of touching the floor.
Weight Punches
Get out your small hand weights for this exercise! Weight punches help build muscle mass in your upper body, specifically in your arms, shoulders, back, and upper abdominal area. Weight punches look similar to a boxer throwing a punch.
To perform weight punches:
Sit with your feet flat on the floor and a comfortable distance apart
Hold a weight in each hand, close to your chest
Move your right hand forward and across your body to the left, as if you were throwing a punch, but using a gentler motion
Return your right hand to its starting position
Move your left hand forward and across your body to the right, and then return it to its starting position
Repeat for 30 to 45 seconds
If using a hand weight causes back pain or other discomfort, try doing the exercise without the weights.
Seated Jacks
As their name suggests, seated jacks are like doing jumping jacks while sitting in a chair.
To perform seated jacks:
Sit with your feet together and your hands at your sides or on your lap
Straighten your legs and move your feet outwards as far as you can while raising your hands
Return your legs and arms to their starting point
Repeat for 30 to 45 seconds
Flutter Kicks
Flutter kicks really work out your abdominal and “quad” muscles at the fronts of your thighs, and are a great workout for your heart too.
To perform flutter kicks:
Put your hands behind your hips and grip the seat of your chair for stability
Straighten your legs and extend your feet out in front of you
“Flutter” or kick your feet up and down, alternating your feet somewhat like the kicking motion you do when you swim
Continue for 30 to 45 seconds
Marching Break
A marching break is a great way to cool down slowly at the end of your exercise regimen or between strenuous exercises. As its name suggests, the marching exercise looks like you are marching while sitting down.
To perform the marching break:
Sit with the balls of your feet on the floor and your arms at your side, elbows bent and hands forward
Keeping your knee bent, lift your right foot a couple of inches off the floor while moving your left hand forward a few inches
Return your right leg and left arm to their starting positions
Keeping your knee bent, lift your left foot a couple of inches off the floor while moving your right hand forward a few inches
Return your left leg and right arm to their starting positions
Repeat for 30 to 45 seconds
More Exercises While Sitting on Your Mighty Health App
For more information on chair exercises to lose weight, consult with a Mighty Health coach! We can help you develop a chair exercise program to help you lose weight and keep it off, as well as offer nutrition guidance, live events, and yummy recipes to help you feel your best!