In a time like this when most of us have to work from home due to current pandemic that has forced us to be home stuck, it is however essential that we do not sit in front of laptops or desktop without moving some parts of our bodies. It is no longer news that sitting all day is dangerous to health, but most of us find it uneasy to move about due to meeting deadlines and other possible barrier.
We have you covered; below are five valuable exercise that you can do with your chair. Although they may not produce the same results as hitting the gym or going for a run or a walk, remember that when it comes to exercise, every little bit helps.
Chair Dips
Benefits: Works shoulders and triceps
How to do it: Sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers over the edge. Shift your body weight forward and lower down off the chair. Hold your body suspended for 5 counts and then push up back onto the seat. Work up to 3 sets of 10 reps.
Arm Circles
Benefits: Works shoulders, improves posture
How to do it: Raise your arms straight out to your sides, to form a T shape, and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms. Repeat 2 to 3 times..
Leg Extensions
Benefits: Works hips and thighs
How to do it: Sit on the edge of your chair with your arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel is on the floor (keeping your foot flexed engages the muscles in the shins and ankle). Lift your leg up as high as you can without rounding your back. Hold for 3 counts then lower. Repeat with the other leg. Work up to 3 sets of 10 reps on each leg.
Oblique Twist
Benefits: Works obliques and core
How to do it: Sitting in a chair, take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract. Return to an upright position and then repeat, taking the left elbow and bringing it down to the right knee. Work up to 3 sets of 10 reps.
Knee Tucks
Benefit: Works the core muscles
How to do it: Sit tall (chest high and shoulders down) on the front half of your chair. Grasp the sides lightly with your hands and lean back slightly as you tighten your abs and bring your right knee up to chest height. Lower it as you raise your left knee on the next rep. Alternate sides. If you get really good at this, try lifting both knees at once, even just a few inches. Do up to 5 reps per leg. (Too busy to work out? Then you need these super-effective 10-minute workouts.
