More
Close

The Chair Workout

This quick and easy workout is a great beginner's exercise. All you need is a chair and a piece of resistance tubing with handles. Try these exercises twice a week, in addition to 20 to 30 minutes of aerobic activity, and you'll find it's easy to make exercise a habit.

Chair Rise

a. From a seated position, raise your body to stand upright.

b. Sit back down. Repeat as many times as you can in 30 seconds.

Seated March

a. While seated, place your hands on your legs or on the sides of your chair and raise your left knee, then lower it.

b. Raise your right knee, then lower it. Repeat on each leg, one at a time. Perform at your own pace for 1 to 3 minutes at a time.

Seated Biceps Curls

a. While seated, place resistance tubing under your firmly planted feet.

b. Grasp the handles, palms up, and raise your hands toward your shoulders, bending your elbows. Slowly lower to the starting position. Do one or two sets of 12 to 15 repetitions each.

Upright Row

a. While seated, place the resistance tubing under your firmly planted feet. Grasp the handles with palms down. Raise your hands to shoulder height with elbows bending.

b. Slowly lower to starting position. Focus on the contraction in your shoulder muscles. Do one to two sets of 12 to 15 repetitions each.

Diabetic Living Video

Comments

Loading comments...