Move Your Body, Even from a Chair

When we think of exercise, we often imagine gyms, treadmills, or yoga mats. But here’s the good news: you don’t need any of that to move your body, strengthen your muscles, and boost your energy. All you need is a sturdy chair. It almost sounds too good to be true, but we can help prevent sarcopenia if we find ways to strengthen our muscles and move our body.

Chair yoga has gained popularity for good reason—it’s gentle, calming, and helps stretch tight muscles. But yoga is just the beginning. There are so many other simple, effective exercises you can do from a chair that improve strength, flexibility, and balance. Best of all, they’re easy to fit into your day, whether you’re at home, in the office, or even traveling.  We really don't have an excuse not to move our body.

I have heard of people doing this but tried doing a few chair exercises while waiting on a zoom call. It was crazy to think how much it help. I was slightly energized but simply moving in my chair.

Here are a few ideas;

Stretch & Relax: Chair Yoga

Start with movements that lengthen and release tension:

• Gentle Twists – Rotate your torso side to side to wake up your spine.

• Seated Forward Fold – Lean forward over your knees to stretch your back and hamstrings.

• Neck and Shoulder Rolls – Release stiffness that builds up during the day.

These small stretches remind your body to breathe, slow down, and stay flexible.

Build Strength: Chair Exercises

Yes, you can build strength while seated!  No more excuses.  Even if you work all day sitting down, or if you are in a wheelchair.  

• Seated Leg Lifts – Straighten one leg at a time, holding for a few seconds to strengthen thighs and core. If you own leg weights, strap them on to increase the resistance. 

• Seated Marching – Lift one knee at a time to improve circulation and hip mobility.

• Chair Push-Ups – Place hands on the arms of the chair or the seat and push up slightly to strengthen arms and chest. 

• Seated Bicep Curls – Grab light weights (or water bottles!) to keep your arms toned.

Strength training is especially important as we age—it supports our bones, posture, and independence.  If you want to be able to live on your own, start taking care of your muscles.

Activate Your Core & Posture

A strong core isn’t just about abs—it helps with balance and stability.

• Seated Knee-to-Chest – Bring one knee up toward your chest to engage your abs and stretch your back.

• Torso Rotations – Hold a small ball or pillow and rotate side to side.

• Sit-to-Stands – Practice standing up and sitting back down to build leg strength and confidence in balance.

Boost Energy with Seated Cardio

Sometimes we just need to get our heart rate up and shake off the sluggishness.

• Seated Jumping Jacks – Tap feet side to side while raising arms overhead.  This is almost comical to watch, but it works.

• Arm Circles – Big or small, forward and backward, to warm up the shoulders.

• Seated Shadow Boxing – Punch forward in the air to increase stamina and relieve stress.

Improve Balance & Mobility

The little things make a big difference.

• Heel & Toe Taps – Strengthen ankles and support better walking stability.

• Side Leg Extensions – Strengthen hips, which play a huge role in balance.

• Ankle Circles – Keep your joints mobile and prevent stiffness.

I used to think this was a crazy suggestion. I just did some chair exercises and can feel it!

A Final Word

Chair-based exercise isn’t just for people with limited mobility—it’s for all of us. On the days when energy feels low, or when time is short, these moves offer a way to keep your body active and your spark alive.

Movement doesn’t have to be complicated. It just has to be consistent. And sometimes, all it takes is a chair.   You got this!  Start today!

Have a beautiful day!