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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.”


  • 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




  • 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.

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