Is an injury or health condition preventing you from exercising? The human body requires roughly 150 minutes of heart-elevating exercise each week, according to the Department of Health and Human Services. For those who are chair-bound or lack mobility, this guideline can be challenging to achieve.
That's why I've created an effective, energizing fitness routine that can be completed from the convenience of a chair. All you need is a 5-10 pound medicine ball. For the following exercises, keep your knees aligned with your heels and shoulders stacked over hips.
Pump up your arms and your pulse by practicing air punches. Doing so increases the flow of oxygen and nutrient-rich blood through the body, in addition to toning triceps, biceps and chest muscles.
30 seconds of front jabs: Sit tall and bring two clenched fists to your jawline. Quickly alternate between extending the right arm in front of you, then the left. Squeeze your core, chest and arm muscles with each swing.
30 seconds of high jabs: Remain in an upright position with your shoulders back and core muscles engaged. Elevate your fists to eye level and alternate arms as you punch upward, fully extending the arm on each jab.
Medicine ball chest press
Incorporating a medicine ball into this common exercise forces the chest, shoulders, back and core muscles to stay active throughout the entire movement to prevent the ball from dropping below the chest line.
Medicine ball triceps
Muscle imbalances lead to joint injuries. Opposing muscles, such as biceps and triceps, require equal amounts of exercise in order for the elbow and shoulder joints to work properly. Strong triceps are also important for generating a greater force when pushing an object.
The human spine is composed of five sections: cervical, thoracic, lumbar, sacrum and coccyx. The thoracic portion of the spine is located roughly in the middle of the back and is responsible for rotation and trunk mobility. In order for the thoracic to work effectively, we must practice exercises that promote thoracic mobility and lumbar stability. Abdominal rotations can improve lower-back health and range of motion and prevent kyphosis, a curvature of the upper back.
In order to accurately target the thoracic area, twist from the torso, not the hips. Your hips should be grounded and stationary throughout this entire exercise.
Seated leg extension
The quadriceps are a large, important muscle group located in the front part of the thigh. They are responsible for walking, bending and knee extension. This movement targets the quads without adding dangerous force to the knee joint.
Don't let limited mobility be a barrier between you and a great workout.