Getting started with seated exercise at home
· 2 min read
Seated exercise is exercise. Whether you use a wheelchair, tire quickly when standing, are getting back to moving after a while, or simply prefer it, moving while seated can build strength, help with everyday movement and lift your mood. Here are some practical ideas for getting started at home.
This article is general information, not medical advice. If you have a health condition, or you are not sure what is right for you, talk to your doctor, physiotherapist or exercise physiologist first.
Set up a safe space
- A steady chair. Choose a firm chair without wheels, or a wheelchair with the brakes on. Sit towards the front with your feet flat on the floor if you can.
- Room to move your arms. Clear a little space around you so you can reach out to the sides and in front.
- Water and a towel nearby. So you do not need to get up partway through.
- Someone nearby, if you would like. A worker, family member or friend can help you set up and keep you company.
Start small
The Australian Government's movement recommendations for people with disability suggest starting slowly and building up if possible. A few minutes counts. You might begin with:
- Marching while seated. Lift one knee, then the other, at a pace that feels comfortable.
- Arm raises. Reach both arms up, or out to the sides, and lower them slowly.
- Shoulder rolls. Roll your shoulders forwards a few times, then backwards.
- Sit to stand, if it is right for you. Standing up from the chair and sitting back down, with support if you need it, builds strength for everyday life.
Stop if anything hurts, and take a break whenever you need one.
Build it into your week
The same recommendations encourage muscle-strengthening activities on two or more days a week, and activities for mobility, balance and coordination on three or more days. They also suggest breaking up long periods of sitting still as often as possible.
Some ways to make that easier:
- Pair it with something you already do, like a session after breakfast or during an ad break.
- Choose what you enjoy. Boxing moves, dance, stretching or a gentle routine: the best exercise is the one you will come back to.
- Use resistance bands or light weights once a movement feels easy, if a professional agrees it suits you.
- Notice how you feel afterwards. Many people find that is the best reason to keep going.
Following along with videos
Videos make it easier to start, because you can see each movement before you try it. In the Able Wellness app, the Move door has seated, standing and supported versions of the same activities, with coaches who show each move clearly, so you can choose what suits you today and go at your own pace.