9 Exercises You Can Do Without Getting Out of Your Chair


You’ve heard this many times: Sitting all day is bad for your health. But despite all the doctors’ advice to move every hour, the reality is that such advice is not very realistic for most of us. Fortunately, even if you are stuck in your chair for an extended period of time, you can still exercise to get rid of muscle cramps.

We asked fitness coaches to select stretching and strength exercises for you that you can do without leaving your desk. While they may not produce the same results as going to the gym or running, remember that when it comes to exercise, each option helps.

Exercises you can do while sitting

1. squats

Benefits: Shoulders and Triceps Work

How to do it:

  • Sit on the edge of a chair with your arms at your sides, fingers holding the edges of the seat. 
  • Shift your weight forward and lower yourself down from the chair. 
  • Keep your body suspended for 5 seconds and then push it back into the seat. 
  • Work up to 3 sets of 10 reps.

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