Low Impact Chair Exercises

Chair squats

1. Start by sitting in the chair, with your butt toward the edge of the seat and your feet flat on the floor.
2. Cross your arms one over the other at chest height.
3. With your back straight, slowly stand up.
4. Once standing, slowly lower yourself back into the chair, keeping your back straight.
5. Repeat this motion in a set of 8 to 12 repetitions. Try to aim for 3 to 5 sets.

Tip: To modify this exercise, you can leave your arms straight at your sides.

Seated overhead press

You will need two dumbbells for this exercise.

1. Start by sitting all the way back in the chair with your feet on the floor. You should still maintain a straight back.
2. Hold one dumbbell in each hand.
3. Starting with your arms bent at your sides. The dumbbells should be by the side of your head. Straighten your arms and press the dumbbells up.
4. Bring the dumbbells back down.
5. Repeat this motion in a set of 8 to 12 repetitions. Try to aim for 3 to 5 sets.

Tip: If you don’t have dumbbells, you can use another weighted object, such as a box — just be sure to exercise caution while lifting.

Chair pull up

1. Start by lying underneath the chair. Your upper body should be under the chair, while your lower body and head are outside of the chair.
2. With your feet firmly planted on the floor, lift your knees up so that your calves and thighs make a 45-degree angle.
3. Place a hand on either side of the chair.
4. Keeping your feet on the floor, slowly and carefully pull your body up so that your chest touches the bottom of the chair.
5. Slowly lower yourself back down to the floor.
6. Repeat this motion in a set of 8 to 12 repetitions. Try to aim for 3 to 5 sets.