Urgent Care Hours: Tuesday: 5:30pm - 8:30pm
September 07, 2016 wellness-news-wisdom

Sit & Get Fit

You don’t have to be an elite runner or a body builder to start on the road to better health. Basic moves can help tone your body and get you on track to a leaner, firmer body. You can even get a workout seated in a chair! Here are a few stretches and simple exercises you can do to “sit and get fit.”

STRETCHES:

  • Deep breathing
  • Toe raises and heel raises
  • Wrist circles
  • Shoulder shrugs; shoulder rolls
  • Crossover arm stretch
  • Triceps stretch
  • Knee to chest and stretch; then extend leg to floor and stretch downward
  • Ankle circles

 

EXERCISES:

 

  • Squat hold: hover just above your chair
  • Calf raises
  • Leg extensions or leg kicks
  • Triceps dips off chair
  • Knee raises
  • Arm circles- forward and back
  • Shoulder press the air
  • Abdominal crunches in chair
  • Pelvic rotations
  • Bodyweight squats tapping glutes to chair
  • Incline plank with forearms on chair

 

Remember that you don’t have to start off with hours of intense training. Ease into an exercise routine that is achievable, yet productive and fulfilling. Check your local wellness facility for chair-based exercise classes to get you started. Be sure to always check with your physician before beginning any physical activity program.

Here For You. Trusted For Life.
  • Clinical Specialties Get specialized, one-on-one care from trusted experts that are board certified, experienced and highly trained in 20 clinical specialties.
  • Medical Services We’re here for you … for the life-enhancing to the life-saving … BCHC offers the medical services you need right here close to home.
  • Surgical Services Advanced surgical care from our team of experienced professionals using the latest in technology and treatments – all in our updated state-of-the-art surgical facilities.
  • Patient Portal Buchanan County Health Center is pleased to announce that a new patient portal, MyUnityPoint, is now available.
Skip to content