One of the most wonderful things about exercising is that there are so many variations of things you can do to improve your physical and mental health. This means that you don't necessarily have to join a gym. You can perfectly perform certain types of exercises at home or your workplace, deriving the same types of results as in the gym.
Of course, this does not apply to weightlifting. We're talking about performing bodyweight exercises that you can perform using one basic thing – a chair. Be it an office chair or a regular lounge chair, there are a lot of simple yet potentially weight-reducing exercises you can do to boost your wellness.
In light of this, let's talk about some easy chair exercises you can do in the office. But before we reveal what those exercises are, let's also discuss why you should be doi
ng chair exercises at the office to reach your weight loss goals.
Some Powerful Advantages of Chair Exercises to Lose Weight
They Are Easy To Do and Are Less Time Intensive
Doing office chair exercises can be a simple yet powerful way to potentially lose weight and increase your stamina – and by extension, improve your focus and mental health, as well. Plus, you can do these exercises anywhere you want.
But perhaps one of the best things about chair exercises is that you don't need any other type of equipment. You can use the chair you sit on to work and that will suffice.
However, as you get better and better at performing those chair exercises, you can add more weight to your regimen either at home or at the office.
They Are Excellent for Postural Rehabilitation
Prolonged sitting can cause multiple health problems ranging from postural decline to developing symptoms associated with chronic diseases such as type-2 diabetes, cardiovascular problems, and much more. Not to mention, you will have to contend with frequent neck and back pain, which further causes painful migraines and tension headaches.
Office chairs can be a wonderful tool for performing stress-relieving exercises that can help restore your joint and core flexibility and resilience. In addition, they can help rehabilitate your posture, gradually eliminating your bodily aches and pains associated with sitting hunched for hours at a time.
Helps Activate Tensed Muscles
Sitting for a long time can lead to muscle tension and cramps, especially in your lower back, shoulders, and neck. By performing exercises where you sit, you can better activate your glutes, core, and other major muscle groups for optimum flexibility and decompression.
3 Chair Exercises That Can Help Boost Your Strength and May Help You Lose Weight At the Office
1. Squatting on the Chair
Sitting all day can be counterproductive for your leg muscles, potentially lessening blood circulation, and causing joint and muscle pain. A way to counteract this is to perform chair squats.
All you have to do is keep your legs firmly on the ground, hip-width apart, slide to the edge of the chair, focus on using your heels to stand up, and then gently go back to the original stance. If that is difficult, you can use the armrests to support your weight while standing up.
However, you must ensure that the office chair is sturdy enough to perform squats. A good example of a durable and stable chair is the FlexiSpot Multifunctional Fabric Ergonomic Chair BS12 PRO.
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It features a durable design with a three-button height-adjustable mechanism to adjust your height, seat depth, and back tilt.
2. Seated Leg Extensions
You can perform leg extensions on your office chair to strengthen and condition your legs using your body weight. Like squats, leg extensions also require your core muscles to be engaged.
You can perform this exercise by sitting upright with your arms firmly placed on the armrests and then in a controlled fashion, lift, extend, and flex one leg fully for one s
econd, bring it back down to the starting position, and repeat the process with the other leg.
3. Sit and Stand
This exercise is excellent for building your quad strength and can be greatly beneficial for weight loss. Apart from completely activating your quadriceps, the exercise is awesome for building glute strength, as well.
While seated in an upright position gently and in a controlled manner, stand up using just your legs and core and then sit right back down without building any momentum. Be sure to flex your quads as much as you can while you stand up to achieve that burning sensation.
