Low-Impact Training Series: Seated Cardio

You might think that cardio can only be done on a treadmill, elliptical, stair climber, etc., but that is simply not true.  The phrase “cardio” itself is derived from the word cardiovascular, which by definition means related to the heart and blood vessels.  In other words, cardio is movements that elevate your heart rate and get the blood flowing.  In part two of our low impact exercises, we’re using a kitchen chair to complete cardio movements.

Before you start:

Grab any type of chair that allows you to move freely without restriction.  A kitchen chair will be your best bet.  It is always recommended to do some light stretching to warm up the muscles before any physical activity.    

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals.

The Workout

This workout is designed to increase your heart rate and provide the same feeling you would get from going for a run.  These exercises are designed to be effective low-impact movements that are easy on the joints and great for individuals who have certain limitations or are just starting a physical fitness regiment. 

Seated Jacks

This exercise is exactly how it sounds and is a low-impact take on the classic jumping jack.  First, take a seat in your chair, put your knees together, and arms at your sides.  In one continuous motion, lift your legs out to the sides and raise your hands above your head in a clapping motion.  That’s one seated jack right there.

Repeat 3 times for 30 – 60 seconds each time

Chair Running

Sit down in your chair with your feet facing forward and arms by your side bent at the elbows (make a fist with your hands).  Tighten your abs as you bring your right knee up and raise your right arm stopping at the same time.  Lower your right knee and arm and immediately repeat that motion on the left side.  Get a good rhythm and begin picking up the pace to the point where you are running in place.  Beyond the cardio benefits, this is a great movement to build strength in your core and legs as well.

Repeat 3 times for 30 – 60 seconds each time

Seated Skaters

Take a seat toward the front of your chair to maximize mobility with your knees facing forward.  Begin by moving your right foot out to the side with your toe pointed and, once extended, twist your body so that your left hand is reaching toward the inside of your right foot.  Twist back toward the original starting position and bring your right foot back in front of you.  Reverse this motion on the left side.

Repeat 3 times for 30 – 60 seconds each time

Leg Lifts

Shift towards the front of your chair so that your abs are more engaged for this next exercise.  Make sure your knees are bent together at a 90-degree angle and keep your feet flat on the floor.  You can either cross your arms over your chest or grab hold of the chair on each side for added stability. Start by extending your right leg up off the ground like you’re kicking a soccer ball while the left foot remains planted.  Lower your right leg and repeat the same motion with the left leg. 

Repeat 3 times for 30 – 60 seconds each time

Seated Bicycle

Sit straight up in your chair with your knees facing out and about shoulder-width apart.  Bring your hands up behind your ears and grab the back of your head so that your elbows are facing out in front of you.  It is not recommended to interlock your fingers in order to avoid putting unnecessary strain on your neck.  Lift your right knee up and simultaneously twist your body so that your left elbow touches the inside of your right knee.  Lower your knee back down and twist your torso back so that you’re sitting straight up in the chair.  Repeat in the opposite direction.

Repeat 3 times for 30 – 60 seconds each time

The Bottom Line

Seated cardio can be an effective way to get your heart rate up while minimizing the impact on the joints.  Plus, this particular series engages your abdominal muscles helping to strengthen your core.  The best part: this can be done anywhere – at home, at the office, or even on vacation.