“Seated or standing chair exercises can help you to safely and effectively increase muscle tone, flexibility and even get your heart rate up a bit,” says physical therapist Tobi Jevnikar, PT.
Chair workouts are absolutely effective for weight loss when combined with diet changes, although it is more about improving fitness. In 2022 I lost almost 60 pounds doing a daily 10 minute chair workout and a 10 minute seated stretching video.
Many chair workouts are low-impact, making them ideal for people who want to avoid jumping or intense cardio. Still, these exercises can still build strength, boost your flexibility, and improve your balance. They can also help you meet your fitness goals.
The 7-minute workout undeniably has some benefits. In fact, I gave it a test drive and it was difficult, raised my heart rate, and I've been training consistently for more than 15 years. To that end, there is nothing wrong with the workout, and it can be a great solution for anyone looking for a quick workout.
“Seated exercises can be just as effective as standing exercises, and they're more effective than no exercise at all,” says Dr. Aeder. “And just like standing exercises, there are ways to make seated exercises more challenging, too.” Different types of seated exercises can provide different benefits.
You do get somewhat of a calorie burn while using an underdesk elliptical, but it's a small number. On average, users will burn 150 calories an hour — a slow burn, Alexander says. Compare that to the 350-plus calories typically burned on a regular elliptical machine in an hour.
The findings suggest that chair-based exercises are effective and should be promoted as simple and easily implemented activities to maintain and develop strength for older adults.
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Wall sit is a great exercise that strengthens the core and helps you lose the extra fat from the abdomen.
Exercises like sit-ups are a variety of exercises called resistance training, more or less the same thing as strength training. Sit-ups use your body weight to provide resistance, building strength in your core muscles. Resistance training is not really an effective way to burn fat, however.
And it's absolutely never too late to start. Even the smallest steps now can result in huge payoffs later.
Does chair pose reduce belly fat? While Utkatasana primarily strengthens muscles and improves posture, it can contribute to overall weight loss and toning, which may indirectly help reduce belly fat.
Chair exercises are also a great option for weight loss for those who have difficulty in standing or walking. According to a study by the U.S. Department of Health and Human Services, people can burn 120 to 250 calories with a 32-minute chair exercise.
HIIT or interval training
Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition. These routines don't take a lot of time but still get your heart pumping and work your entire body.
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Chair workouts really work for all seniors, especially the mobility impaired. This iPhone app provides easy free chair workouts. Healthline has chosen these workout apps as the best of 2023.
It's good for your heart
“If you're just getting started, the seven-minute workout can bring a lot of cardiovascular and strength benefits,” Lawton says. This cardio routine raises your heart rate (which is a good thing), and physical activity is one of the best ways to help prevent heart disease.
Don't use a folding chair or one with wheels or rollers. For most exercises, armless chairs are best. If your chair is sitting on a smooth surface, you may need to back it up to a wall so it can't slip.