Physical activity has a wide range of health benefits for people living with obesity. But not everyone finds physical activity accessible. One MyObesityTeam member wrote, “I have physical problems, but I still want to exercise. Any advice?”

Seated exercises offer a gentle and effective way to be physically active. These chair exercises involve flexibility and strength training and have been shown to improve both upper and lower body strength. Cardiovascular exercise — or any exercise that elevates your heart rate and breathing — also has many benefits, like helping to balance blood sugar levels and reducing the amount of fat in your liver. Exercising can also improve your quality of life by helping you sleep better and supporting your mental health.

Sometimes mobility challenges or health issues can get in the way of your exercise goals. Another MyObesityTeam member asked, “Any tips on inner thigh and arm exercises? They need to be easy to do, at home, and possibly in a chair.”

Seated exercises are an option for beginners or people with limited mobility who want to strengthen different muscle groups and add some movement to their day. Below is a list of chair exercises for beginners or anyone who wants to change up their exercise routine.

Safety Tips for Chair Exercises

There are a few things to keep in mind before you begin chair exercises. First, you’ll want to look for a sturdy chair for these physical activities. Be sure the chair does not wobble or tip over easily, and avoid using a chair with wheels or arms.

Check with your healthcare provider about chair exercises that suit your needs and are safe with your medical history. They can provide modified physical activity plans or refer you to a physical therapist as needed.

Some exercises will suggest lifting a set of dumbbells. You can also use only your body weight instead. Keep in mind that as your muscles get stronger, you can increase the amount of time or repetitions for each exercise.

1. Seated Arm Raises

Seated arm raises can help strengthen your shoulder muscles.

1. Sit tall in your chair with your feet flat on the floor, about shoulder-width apart.
2. Hold dumbbells with your arms straight down at your sides with your palms facing inward. Breathe in slowly.
3. Slowly breathe out as you raise both arms away from your sides until they reach shoulder height.
4. Hold for one second. Then, breathe out as you slowly lower your arms to your sides again.
5. Repeat six to eight times.
6. Rest, then do a second set.

2. Seated Arm Circles

Seated arm circles can help strengthen your shoulders and abdominal muscles.

1. Sit tall in a chair, with your arms stretched out from your sides in a “T” position.
2. Make small circles at a moderate pace, rotating from your shoulder joint.
3. Repeat for 30 seconds, then reverse directions.
4. You can also hold light dumbbells during this exercise. Be mindful of your posture and try not to swing your dumbbells.

3. Seated Leg Extensions

Seated leg extensions strengthen the thigh and leg muscles.

1. Hold onto the sides of your seat. Keep your feet firmly planted on the floor.
2. Breathe out and lift one leg off the floor until your knee is straight. Your leg should be slightly lifted off the chair.
3. Point your toes toward the ceiling and hold for one second.
4. Breathe in and slowly lower your leg back down to the starting position.
5. Repeat on the other side.
6. Repeat six to eight times on each side.
7. Rest, then do a second set.

4. Seated Marches

Seated marches can help strengthen your hips and legs.

1. Sit with your feet flat on the floor, about shoulder-width apart.
2. Place your bottom near the front of the chair, and hold the chair for support.
3. Lift your leg to the level of your opposite knee, then return it to the floor.
4. Lift your other leg to the level of your opposite knee, then return it to the floor.
5. Repeat 10 times.

5. Seated Thigh Squeezes

Grab a pillow for this strengthening exercise for your lower body. These thigh squeezes strengthen your hips and inner thighs.

1. Sit near the front of the chair. Place both flat feet on the floor and your legs about hip-width apart.
2. Place your pillow between both knees.
3. Squeeze your knees toward each other and hold for five seconds.
4. Repeat 10 times.

6. Seated Upper Body Twists

This stretch will increase flexibility in your upper back.

1. Sit with your feet flat on the floor, about shoulder-width apart. Cross your arms, and try to reach for your shoulders.
2. Without moving your hips, turn your upper body to the left as far as possible without discomfort. Hold for five seconds.
3. Repeat on the other side.
4. Repeat five times on each side.

7. Seated Reverse Fly

The seated reverse fly strengthens your upper-back muscles and shoulders.

1. Sit in a chair with your feet planted on the ground. Hold dumbbells about 12 inches in front of your chest, as if your arms were hugging a large ball. Your palms should be facing each other and your elbows should be slightly bent.
2. Lean forward slightly, and bend from your hips while keeping your back straight.
3. Extend your arms and pull your dumbbells apart while trying to squeeze your shoulder blades as close together as possible.
4. Pause, then bring your arms back to the starting position.
5. Repeat eight to 12 times.
6. Rest, then do a second set.

8. Seated Ankle Stretch

This stretch can increase your ankle flexibility and lower your risk of getting a blood clot.

1. Sit up straight in your chair, with your feet flat on the floor.
2. Hold on to the side of the chair and straighten your left leg while your foot is off the floor.
3. Point your toes away from you.
4. Pull your toes back toward you.
5. Try two sets of five stretches with each foot.

9. Seated Heel Raises

Seated heel raises work the muscles in the calves.

1. Sit in your chair with both feet flat on the floor and your legs about hip-width apart.
2. Slowly raise the heels of both feet off the ground as high as you can without discomfort.
3. Keep your toes on the ground, and hold the rest of your body still.
4. Lower your heels to the ground.
5. Repeat 10 times.

10. Seated Pelvic Tilt

Seated pelvic tilts help strengthen your abdominal muscles and back.

1. Sit with your back straight in your chair, your feet flat on the floor, and your legs about shoulder-width apart.
2. Push your lower back into the back of your chair. Tuck your tailbone under you.
3. Hold for a few seconds and release.
4. Repeat 10 times.

Any kind of regular physical activity can help the body and mind feel better and stay healthy. Over time, physical activity can help improve your sleep, emotional health, and overall quality of life.

Chair exercises are a low-impact cardio option and can be an effective exercise while managing mobility issues. Include your healthcare provider or physical therapist in your plans for seated exercises. They can work with you to create a workout plan tailored to your needs and current mobility level.

Talk With Others Who Understand

MyObesityTeam is the social network for people living with obesity and their loved ones. On MyObesityTeam, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Are you feeling limited in your ability to move? Have you found activities that work for you? Share your experience in the comments below, or start a conversation by posting on your Activities page.