Simple Seated Exercises You Can Do at Home for Adults with Impaired Mobility

It is often difficult to keep exercises; we can't always get to a Gym or afford a personal trainer. So, we have come up with some simple chair exercises, which we can do seated together in a group or on our own. All you will need is a chair to help build strength and well-being, and help maintain a good posture, engage your core, and perform controlled movements.

Seated Exercises

• Seated marches: Sit upright with feet flat on the floor. Lift one knee towards your chest, then place it back down with control. Alternate legs.

• Leg extensions: While seated, extend one leg straight out in front of you. Hold briefly, then lower it back down with control.

• Toe lifts: Sit upright with your feet flat on the floor. Lift your toes up towards your shins, keeping your heels on the ground.

• Calf raises: Stand behind a chair and hold on for support. Lift your heels off the ground, going up onto your toes as high as you can.

• Torso twists: Sit upright with your feet flat. Cross your arms over your chest and twist your upper body to one side as far as is comfortable, keeping your hips still. Repeat on the other side.

• Chest stretch: Sit up straight, pull your shoulders back and down, and extend your arms out to the sides. Gently push your chest forward to feel a stretch across your chest.

• Bicep curls: Sit with arms hanging down. You can use weights or just your hands. Tuck your elbows in and curl your arms towards your shoulders, squeezing your biceps, then lower with control.