WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
There are plenty of free workouts available online, but often they aren’t geared toward older adults and/or anyone with mobility challenges. That’s why we designed these low-impact moves that can be done 100% from a chair!
Disclaimer: Always make sure to consult your doctor before beginning a new exercise routine.
Ready to get started? Follow the step-by-step guide below, download it for later — or watch this video!
Warm Up: Neck and Shoulder Rolls
Ready to rock and roll?
Start by rolling your shoulders a few times each way.
Next, warm up your neck. Slowly and gently rotate your head in a circle, then switch directions!
#1. Arm T’s and Y’s
Now that you’re warm, let’s dive into the workout!
Extend your arms horizontally to form a T shape, then lower them back down to your sides (10 times total).
Once you have that one down to a T, raise your arms even higher to make a Y (10 times total).
#2. Run in Place
Next, move your arms and legs in place as if you’re running a race for 30 seconds!
#3. Leg + Overhead Extensions
Now, it’s time to raise the roof!
Lift both arms overhead as you extend one leg forward. Then, alternate legs! Do this one 20 total times.
#4. Curls + Arnold Presses
Way to go!
For the next move, grab two cans or water bottles to use as weights. Curl them toward you to work your biceps, then lift them overhead (10 times total).
#5. Bent-Over Rows
Who says you need to go to the gym to do strength training?
Using the same weights, lean forward with your back straight. Then, pull your cans or bottles back toward your chest as if you’re rowing (10 times total).
#6. Front Kicks + Punches
You’re getting stronger already. Let’s keep it up!
With a weight in each hand, extend one arm and the opposite leg forward, then alternate sides, 20 times total.
#7. Triceps Kickbacks
Next, hold your weights on both sides of your chest and lean forward with your back flat. Straighten out your elbows directly behind you (10 times total)!
#8. Incline Hold
Now, let’s work your core.
Scoot forward until you’re sitting on the edge of your seat. Cross your arms over your chest, then lean back slowly until you reach a 45° angle. Hold for 30 seconds!
#9. Figure Four Stretch
Woohoo, you made it to the best part … the cool down!
Place one of your ankles on the opposite quad, just above your knee. Hold for 30 seconds on each side.
Great work today! Want to keep the momentum going? Go for a walk or try another idea from this blog post. Either way, be sure to refuel — we have plenty of healthy recipes for snacks, lunch and dinner!