We’ve all heard the benefits of exercise, from increased strength and weight loss to elevated mood, reduced risk of heart disease, and beyond. However, for many of us it is not as simple as going for a walk or bike ride. When dealing with a leg injury, knee pain, spinal cord injury, or other physical condition, the idea of exercise can seem daunting, if not impossible. We’ve scoured the internet and collected some of the best exercises that can be done in a seat, with limited or no leg movement. From Zumba to boxing and beyond, everyone can find something of interest here!
Aim2Walk Presents: Wheelchair Boxing Workout: This seated boxing workout is sure to get your blood pumping! If you’re looking to step it up a level, you could always add light arm weights, or incorporate a punching bag into this routing
Zumba Gold Chair Waka Waka: Instructors guide a class through a full Zumba session set to Shakira’s “Waka Waka” – this video does include some seated leg movements, but you can simply skip them and still feel the full effect of this dance-based cardio class!
Seated Exercises Chair Fitness – Core: For those who prefer a simpler workout, this is a great option! This video guides you through a 20 minute long sequence, focusing on core and abdomen exercises
Quiet and Quick Seated Cardio HIIT: “HIIT” stands for High-Intensity Interval Training, a type of exercise where you alternate short bursts of intense activity with short recovery periods. This type of exercise elevates your heart rate, causing you to burn more fat in less time (source). This routine does include some seated leg movements, but is just as effective if you leave the legwork out!
YOGAdapt’s Adaptive Yoga Class: This yoga flow does include poses that are done on the floor, so be sure to take necessary precautions and get assistance if needed!
Have you tried any of these, or do you have a favorite exercise or video? Share your thoughts in the comments below!