Head Off Those Holiday Pounds
There are plenty of exercises that don’t involve equipment or even the need for you to move from your couch! Below are a few exercises you can do from your seat:
Leg extensions – Sitting in your chair, lift your legs up so they are parallel to the floor and hold there for 3 seconds. Slowly lower back down and then repeat. Even just doing a few of these per day can make your legs stronger and help you stay active longer.
Knee drives – Start with feet planted on the floor, bring one foot off the ground and slowly drive your knee up towards the ceiling. Hold there for 2-3 seconds and then slowly lower back down. Do this same thing with the other leg. This exercise helps strengthen your core and hips which can help you maintain better balance.
Leg curls/hamstring curls – Starting with feet on the ground in front of you, sitting tall on the edge of your seat, bring one foot back so it ends under your chair. Stay here for 3 seconds feeling a squeeze in the back of your thigh. Slowly lower back to the starting position and then start the other leg. This exercise helps with leg strength and can help with staying active.
Shoulder holds – Starting with your arms at your sides, raise both arms out to the side so they are parallel to the ground and hold there for 3-5 seconds. Slowly lower back down to the starting position. This exercise helps with shoulder stability and arm strength.
Remember to start small and then build! If you can only do a couple of each exercise, that is okay! Even that will make you stronger and before you know it you’ll be able to increase how many times you can do each exercise. Also, remember these exercises should not cause pain, so if you are experiencing pain of any kind, make sure to speak to your medical provider.