15 Chair Exercises You Can Do While Watching TV
Who says you need to choose between your favorite shows and staying active? These chair exercises let you build strength and flexibility without missing a minute of television. No gym required—just a sturdy chair and your commitment.
Upper Body Exercises
1. Seated Arm Circles
Extend arms to the sides at shoulder height. Make small circles forward for 30 seconds, then backward. Great for shoulder mobility.
2. Overhead Press
Hold water bottles or light weights. Press arms overhead, then lower to shoulder height. Repeat 12-15 times.
3. Bicep Curls
With weights or water bottles, curl hands toward shoulders. Keep elbows close to your body. 12-15 repetitions.
4. Chest Squeeze
Press palms together in front of your chest. Squeeze hard for 5 seconds, release. Repeat 10 times.
5. Seated Rows
Hold a resistance band anchored at foot level. Pull elbows back, squeezing shoulder blades together. 12-15 reps.
Core Exercises
6. Seated Marches
Sit tall and march in place, lifting knees as high as comfortable. Continue for 1 minute.
7. Seated Twists
Cross arms over chest. Rotate torso left, return to center, rotate right. Keep hips facing forward. 10 each side.
8. Tummy Tucks
Sit tall, exhale and pull belly button toward spine. Hold 5 seconds, release. Repeat 10 times.
9. Seated Side Bends
Reach one arm overhead and lean to the opposite side. Hold 10 seconds, switch sides. 5 each side.
Lower Body Exercises
10. Seated Leg Extensions
Extend one leg straight out, hold 3 seconds, lower slowly. Alternate legs, 10-12 each.
11. Heel Raises
Keep toes on floor, lift heels as high as possible. Lower slowly. 15-20 repetitions.
12. Toe Raises
Keep heels on floor, lift toes toward shins. Lower slowly. 15-20 repetitions.
13. Knee Lifts
Lift one knee toward chest, lower slowly. Alternate legs. 10-12 each side.
14. Seated Hip Abduction
Place a resistance band around thighs. Press knees apart against the band, hold 3 seconds. 12-15 reps.
15. Ankle Circles
Lift one foot slightly, rotate ankle in circles. 10 circles each direction, each foot.
Creating Your TV Workout
During a 30-minute show:
- Do upper body exercises during the first commercial break
- Core exercises during the second break
- Lower body during the third break
Or pick 5 exercises and do them continuously during commercials. Either way, you are moving more than you were before.
The best workout is the one you actually do. If that means exercising in front of the TV, embrace it.
