Micro workouts aren’t a new concept, but you may have noticed an increase in online ads and videos promoting chair workouts. Once reserved primarily for seniors and those with limited mobility, busy parents and professionals are the fastest-growing demographics of this growing workout trend. Let’s explore how and why to consider seated exercises as part of your daily routine.
What are chair workouts?
Seated yoga and chair exercises use your body weight as resistance. They’re a low-intensity method of interval training. You can sit in a chair or on a couch or bed. Some apps and videos incorporate wall exercises and standing exercises that you complete using your chair for stability. If you have the time for a more traditional home workout, many apps incorporate mat exercises and intense intervals.
These app-based programs typically provide 5 to 10 minutes of head-to-toe movement. Two top apps include JustFit and LazyFit. While not a traditional workout, this is long enough to get your blood circulating without breaking a sweat.
Benefits of chair workouts include:
- Convenience: Work out anywhere with a chair, even at work.
- App-based: Guided workouts improve focus and form.
- Sweat-free: You’re not likely to break a sweat but you may feel the burn.
- Circulation-boosting: Even a few gentle stretches increase circulation.
- Mood-boosting: Stimulate mood-boosting serotonin levels in just 10 minutes.
- Flexibility: Improve flexibility and release some of the tension of sitting, typing, and daily stressors.
- Equipment-free: Your body is used as resistance so all you need is a chair.
- Metabolism-boosting: Elevating your heart rate for 10 minutes can boost metabolism for up to 60 minutes.
- Variety: Keep things fresh with a rotating range of stretches and exercises.
- Personalized: Many apps tailor routines for targeted strength, flexibility, and toning.
- Success tools: Many apps incorporate workout reminders, positive reinforcement, and nutritional tips.
Is burning calories the objective?
Burning calories doesn’t have to be the objective of this micro workout, but it can be. Modern lifestyles are increasingly sedentary. So, you must prioritize movement beyond traditional workouts.
Let’s do the math:
- Sleeping for 8 hours a day plus,
- Sitting for 8 hours at work plus,
- Sitting during your commute plus,
- Sitting on your couch at home plus,
- Equals more than 20 hours per day!
So, even if you work out 5 or more days a week for 30 minutes, it’s nowhere near enough movement for optimal health. Many turn to micro workouts, chair exercises, and stretching to offset their lack of movement.
How does circulation impact your health?
Lack of movement decreases circulation, increasing your risk of high blood pressure, cardiovascular disease, diabetes, and cancer. Not to mention, neck, back, and other physical pain. Getting your blood pumping circulates hormones, oxygen, and essential nutrients throughout your body. This promotes cellular repair for immunity, anti-aging, and whole-body health.
Circulation also boosts your energy levels. Next time you feel tired while sitting for an extended period, take a 10 minute walk or complete a 10 minute chair workout. Odds are you’ll feel more energized.
Also try to stand, walk, or move for 5 minutes each hour. It doesn’t sound like much, but you can expect to feel a positive difference.
Can you lose weight with micro exercises?
The number on the scale can be a motivator, but the number on the scale is not an indicator of how you feel personally, mentally, or physically. You can be at a “healthy weight” but have low muscle mass, poor nutrition, and physical pain.
That said, chair workouts are an effective method of easing into fitness. They’re fast, easy, and low-intensity. You can increase length, intensity, and frequency at any time. Or mix in 10 minutes of a higher-intensity micro workout on days you can’t make it to the gym.
Movement is the motivator, but the more weight you have to lose, the more likely you’ll lose a bit of weight.
Is sitting really as bad as smoking?
This statement is debatable, but sitting increases your risk of serious health conditions, including high blood pressure, heart disease, diabetes, and cancer. Workouts that strength train and break a sweat are still required, but day-to-day movement is key for cardiovascular health.
It’s important to space movement throughout the day. Harvard Health suggests standing up and walking for at least 5 minutes per hour, but the more the better.
Little ways to move more throughout the day include:
- Sit on a balance ball at least a few hours a day.
- Use an ergonomic chair to minimize physical strain and increase circulation.
- Invest in a standing desk or a convertible desk and stand for at least a few hours a day.
- Stand when on the phone or while in virtual meetings.
- Take the stairs, even if it’s only a few flights, and even when going downstairs.
- Take your breaks away from your desk to encourage movement.
- Stretch your neck, shoulders, arms, back, and legs a few times a day.
- Walk for at least 10 minutes during lunch and walk during your 10 minute break.
- Use a timer to remind yourself to stand up and move throughout the day.
- Incorporate daily chair workouts and targeted stretches.
Does stretching increase circulation?
Yes! Stretching increases circulation, eases tension, and feels amazing. This includes stretches you complete while sitting, standing, or lying down. Even a minute of neck and shoulder stretches a few times a day can minimize the impact of heads-down electronics use. On that note, invest in laptop and screen risers, and other ergonomic office tools to minimize physical strain.
Stretching is also a way to release or prevent fascia adhesions. Fascia is your body’s connective tissue. It’s present everywhere in your body, including your muscles, organs, ligaments, joints, and bones. When you feel pain and tension in your body, you might state that your “muscles” are sore. Your muscles may be sore after working out. If your muscles feel tight, it’s often because your fascia is pulling them in a way that’s causing physical strain.
One of our biggest areas of opportunity for fascia health in modern life is improved posture while sitting, standing, and utilizing electronic devices. Chair workouts often incorporate movements that doubles as posture correction.
Do chair workouts replace traditional workouts?
No. Higher intensity workouts are still suggested for most, comprised of a mix of cardio and strength training. Aim to strength train at least 2 days a week. This doesn’t have to include weights, as your body can be your means of resistance.
Again, seated exercises can be a gateway to recommit to exercise, helping you move more throughout the day. They’re also a method of increasing activity on days you’ll be skipping the gym.
How to personalize your micro workouts?
Prioritize movements that counter stretch or exercise areas of tension, injury, and repetitive movement. Many apps include exercises designed to counteract common areas of tension for those who sit or stand all day.
Beyond apps, you can find effective videos on YouTube to personalize your movements.
For example:
- If your hands, wrist, or forearm are sore from typing, search for online videos that counteract your pain and tension.
- If your shoulders or upper back are sore from sitting, search for videos that alleviate targeted tension.
- If you have new or old injuries or areas of tension, complete daily physical therapy exercises and stretches.
Other non-gym workouts
You aren’t alone if you find treadmills and gym equipment to be boring. Eliminate them completely or keep things fun by mixing in chair workouts and a range of physical activities.
- Walking
- Hiking
- Cycling
- Dancing
- Sports
- Swimming
- Water sports
- Physical games
- Yoga
- Martial arts
- Horseback riding
- Group fitness classes
- Walking the dog
- Playing with kids and pets
How can Valley Medical support your weight loss journey?
Exercise and day-to-day movement are vital to whole-body health. However, what you eat and how you metabolize food is a larger part of the weight loss equation. As a medical weight loss spa, we can support your weight loss objectives in a variety of ways.
Compounded Semaglutide and Supplements
We offer cost-effective compounded Semaglutide injections in Phoenix, Tempe, and Glendale. We also provide meal replacement shakes, vitamin injections, and supplements that support weight loss and optimal health.
Personalized Meal Plan
If you sign up for our weekly or monthly weight loss programs, we include a nutrient-rich meal plan. While this plan is likely to reduce your caloric intake, it prioritizes nutrition to ensure you have the energy required to live your best life. Don’t forget to hydrate!
Body contouring
Let’s discuss if Morpheus8 Burst, Forma, or Kybella can help you dissolve fat. Kybella targets chin fat, while Morpheus8 Burst and Forma can be used on the face and body. Many of our aesthetic treatments also boost collagen production, support cellular repair, and promote healthy fascia.
Accountability
Accountability is an often forgotten element of sustainable health, wellness, and weight loss. We’re not referring to shame or guilt, but to creating a healthy support system. This can be a workout buddy or anyone who will cheer you on, and help you get back on track when you miss a day or two. We’ll cheer you on and hold you accountable too!
Reach out to Valley Medical Weight Loss and Med Spa today to learn more about how we can help you achieve your weight loss objectives. For your convenience, we have locations in Phoenix, Tempe, and Glendale.
