Why It Works
Increases Circulation
Helps blood flow and reduces swelling
Improves Flexibility
Maintains range of motion in joints
Prevents Muscle Wasting
Maintains muscle strength and function
Top Chair Exercises
1. Seated Marching
How to do it:
- Sit tall with feet flat on floor
- Lift one knee up toward chest
- Lower and repeat with other leg
- Alternate for 30 seconds
Benefits:
Improves circulation, strengthens core, and increases heart rate
2. Arm Circles
How to do it:
- Extend arms out to sides
- Make small circles forward for 10 reps
- Reverse direction for 10 reps
- Gradually increase circle size
Benefits:
Improves shoulder mobility and upper body strength
3. Seated Overhead Press
How to do it:
- Hold light weights (2-5 lbs) or water bottles
- Start with arms at shoulder level
- Press weights up overhead
- Lower slowly and repeat 10-15 times
Benefits:
Strengthens shoulders, arms, and upper back
4. Toe Taps and Heel Lifts
How to do it:
- Keep heels on floor, lift toes up
- Hold for 2 seconds, lower
- Keep toes on floor, lift heels up
- Alternate for 30 seconds each
Benefits:
Improves ankle mobility and calf strength
Sample Routine (3x/week)
Complete Chair Workout
Warm-up (5 minutes)
Deep breathing, shoulder rolls, gentle neck stretches
Main Workout (15 minutes)
Seated marching (3 min), arm circles (3 min), overhead press (3 min), toe taps (3 min), rest (3 min)
Cooldown (5 minutes)
Light stretching, deep breathing, gentle movements
💡 Bonus Tip
Play music to make sessions enjoyable! Choose upbeat songs that motivate you and help you keep a steady rhythm during exercises.
Safety Tips
Use a Stable Chair
Ensure your chair has armrests and doesn't have wheels.
Start Slowly
Begin with shorter sessions and gradually increase duration.
Listen to Your Body
Stop if you feel pain, dizziness, or unusual fatigue.
Stay Hydrated
Drink water as recommended by your healthcare team.
References
Davita Kidney Care - Chair Exercises