For so many of us, starting an exercise routine can be intimidating. And maybe you feel that way, too. You may think you’re out of place at the gym or perhaps workout options near you are too pricey, or you can’t seem to carve out time for it.
Interested in learning more? Check out 7-Minute Seated Cardio Workout to Reshape Your Body.
That’s the beauty of a chair cardio workout, especially if you have a sedentary lifestyle. It requires no specialized equipment and very little time, and you can do chair cardio virtually anywhere. Plus, it can deliver a huge payoff in terms of better physical health and mood.
Emma Weafer, a seasoned personal trainer and DailyOM course creator, explains why you might want to incorporate chair workouts into your daily routine.
Meet Your Teacher: Emma Weafer
“What a joy it is to be able to move your body,” says Emma Weafer. As a personal trainer who’s worked in the fitness industry for more than 20 years, her goal over these past two decades has been clear. “I’m a big fan of fun workouts. I’ve coached men and women on gym floors, at fitness events, and online, and one thing is certain: There’s something about bringing the joy back to fitness that’s a priority to me,” Weafer says.
The main idea? Weafer holds that you can fit in fitness at any time of the day and — here’s the important part — have a good time doing it.
What Is a Chair Cardio Workout?
A chair cardio workout is a type of activity where exercises are done seated or with the assistance of a chair, and it’s great for beginners. “One of the easiest gateways to exercise is building a fun, enjoyable workout around a chair,” says Weafer.
Here’s what to keep in mind before trying chair exercise:
- Know this type of workout is accessible. Chair cardio requires no gym or fancy equipment. In fact, there’s probably a chair at most places you go. For example, this workout can be done at home on a kitchen chair, at your office on a desk chair, or in a hotel room while traveling.
- Know it’s short. All you need is about seven minutes to complete Weafer’s workouts, so it’s ideal at the start, middle, or end of your day. Chair exercises can slide into your schedule whenever you need them.
- Know you’ll get your heart rate up. Although there’s a belief that you can’t get a good sweat going in a chair, that’s a misconception, says Weafer. You can and will be challenged in a seated workout. “I was out of breath after these workouts,” she tells us.
- Know intention setting helps. Before you begin your week, set a goal about why you’re choosing to dedicate time to your workout and time to yourself. As the week goes on, reflect on how your body, mood, and energy levels are responding. Recognizing the benefits can give you the drive to keep going.
4 Reasons Why Chair Cardio Workouts Can Improve Your Health
Don’t underestimate the power of a chair workout. This workout counts toward exercise recommendations, boosts your energy and mood, and can be done with a wide range of athletic and physical abilities. Here are some ways it may enhance your overall health and well-being.
1. It Helps You Meet Physical Activity Recommendations
Only one out of every four adults in the U.S. meets the physical activity guidelines for aerobic and muscle-strengthening exercise, according to the Centers for Disease Control and Prevention. One reason it can be tough to be active is that we spend so much time sitting, whether that’s during our commute, at work, or in front of a screen at night. Those who have sedentary jobs have a higher risk of death from any cause, including heart disease, compared to those who move around more at work, according to research. The good news? Participating in a moderate amount of exercise can diminish this risk.
2. It May Boost Your Energy and Alertness
If you spend a lot of time seated during the day, then you know how draining that can be. Your back might hurt, your muscles might ache, and come afternoon, you may feel as if you’re dragging, mentally and physically. The beautiful thing about a short chair cardio workout is that you can take a mini movement break. People with sedentary jobs who took movement breaks during the day reported improved energy and a sense of calm, according to one study.
3. It’s Doable With Mobility Issues or Injuries
“My goal as a coach is that I want people to love moving their bodies. This type of workout can be done despite mobility issues,” Weafer says. Of course, it’s important to clear any new exercise regimen with your doctor, especially if you have specific health concerns. However, a chair workout is adaptable depending on your physical abilities. Because the chair is there for you, it’s also a good option if you need more stability due to balance concerns or if you are coming back from an injury. “You will be able to participate by moving your body in any way you can, and you will get the benefit of exercise by doing this,” she says.
4. It Sets the Stage for Lifelong Activity
When something feels doable and makes you believe in your abilities as an exerciser, you’re more likely to continue working out. Think of incorporating chair workouts into your daily routine as a jumping-off point for an active life. “With more energy and confidence, the goal is that you’ll continue to schedule in exercise as me-time and make it part of your life,” says Weafer.
The Bottom Line
Chair cardio workouts can introduce you to exercise for the first time — or get you back into it if it has been a while. Even if you are a regular exerciser, if you sit at a desk all day, you will benefit from taking a midday break for a chair workout. Stick with it and you’ll begin to feel more accomplished and energized, and healthier overall.
