7 Chair Exercises for Incorporating Physical Activity Into Your Daily Routine

2023-06-16 16:10:38

An alternative to incorporate physical exercise into the daily routine.

Physical activity. Photo: Unsplash.

He withthefacingriwe are It is defined as a way of life in which physical exercise does not has a lot of space, either due to lack of time or interest. However, the Pan American Organization of Health (PAHO) states that with might prevent up to five million deaths per year if people were less sedentary.

Physical activity is a way to prevent multiple diseasesBesides that helps improve mental health given that It provides a better quality of life and well-being. Anyway, p.For people who spend long hours sitting because of their jobs, it can be difficult for them to have a good exercise routine.

Sedentary lifestyle. Photo: Unsplash

For these cases there are different exercises that can be done from the comfort of a chair. Nextsome that can help improve health.

How to exercise with a chair

1. get up from the chair: With the back and neck straight, and the chest slightly inclined forwardget up slowly and sit down once more controlling the descent without using your hands. This exercise is util to strengthen the thighs and gluteos. Repeat it for 10 to 15 repetitions per series.
2. Stretch of the thoracic region: Sit upright and away from the back of the chair with your shoulders withdrawn back and down. Then extend the arms out to the sides with the palmsmore of the hand to the front and push the chest forward and up, until you feel the stretch of the chest. Hold the position for 5 to 10 seconds and repeat it 5 times. This exercise is beneficial for posture.
3. Upper Torso Twist: sit upright with your feet touching the floor and your arms crossed stretching your shouldersbros. with the hip stillturn the upper part of the torso to the side and hold the position for 5 seconds, luego repeat the exercise in the opposite direction and repeat it 5 times per side. It is will strengthen the flexibility of the muscles of the part upper back.
4. “walk sitting”: sitting upright, without supporting your back and holding onto the sides of the chair, raise your knee bent towards the chest and return to the ground controlling the movement. repeat the exerciseio 5 times with each leg. This exercise is recommended to strengthen hips and thighs.
5. ankle stretch: This stretch improves the flexibility of the ankle, in addition, it reduces the risk of developing clots of blood. To do it, you have to sit upright, hold on to the chair with both hands and extend your leg in the air. with leg andIn this position separate the toes and point them towards each other. The recommended thing is to do two sets of five stretches with each foot.
6. Arm Raise: with the back straight and the arms at the sides and palms facing forward, raise arms forward and up as much as possible and comfortable and return to the starting position. It is important to keep shoulders relaxed and arms straight during the exercise. five repetitions of this exercise designed to strengthen the shoulders.
7. Neck rotation: with a straight posture, gaze forward and shoulders relaxed, slowly turn your head to the side and hold for five seconds, return to the front and repeat the exercise for the other side. Three rotations per side are recommended to improve neck mobility and flexibility.
8. Neck Stretch: in the same position as the previous exercisehold the right shoulder with the left hand and tilt the head to the left for 5 seconds. The same for the opposite side and repeat it three times per side to relax the muscles By the neck.

Physical activity. Photo: Unsplash.

Some tips to consider

The UK National Health Agency (NHS) recommend using a solid chair and stableif possible without arms so that it does not restrict movement and with comfortable and loose clothing. In addition, they recommend carrying out these activities, at any less, twice a week accompanying with water consumption during the routine.

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