One doesn't typically associate a chair with being a useful exercise apparatus, but it can be very effective when it comes to strengthening your legs and increasing your heart rate, according to Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray.
Beck recommends that you complete this quick and effective chair squat circuit routine from home or during breaks at work. He says you'll notice how much better it will make you feel throughout the day.
Run through the following circuit routine 1-4 times daily, Beck recommends. "Do your best with each exercise! Use assistance if you need it, but try to do 30 seconds continuously of each exercise with a 30 second rest between each one," he says.
Completion of all three exercises equals one circuit.
1) Basic Chair Squat: From a seated position, simply stand up out of your chair. Return to starting position and complete this movement as many times as possible in 30 seconds. Use assistance if you must, but the goal is to do this continuously without it.
2) Single Leg Stand Up: From a seated position, try standing up using only your right leg. Return to starting position and repeat with your left leg. Do this as many times as you can within 30 seconds.
3) Chair Sumo Squat: From a seated position and feet planted on each side of the chair as wide as you can go, stand up as tall as you can. Return to starting position and repeat as many times as possible for 30 seconds.