Focus on Fitness Chair Exercises
Don’t just sit there - Exercise You Can Do While Sitting!
Exercise is important in managing your diabetes, and you don’t even have to leave your
chair. Basic chair exercises can strengthen your heart and lungs, lower blood pressure,
improve balance, circulation, flexibility, energy levels, and stabilize your blood sugar!
Below are some exercises you can do while sitting in a chair:
Leg Lift/Knee Extension - Strengthens Front of the Thigh

Sit in a chair with only the balls of your feet and toes resting
on the floor.

Slowly raise your right leg in the air until it is straight, or as
close to straight as you can manage. Hold for a few seconds,
then, slowly lower – do this for a total of 10 times.

Repeat with the left leg.
Body Raise - Strengthens Back of Upper Arm

Sit in a chair with armrests.

Lean slightly forward, keeping your back and shoulders
straight.
Grasp arms of the chair.


Tuck your feet slightly under your chair, and put the weight
on the balls of your toes.

Slowly push your body straight up off of the chair seat, two or
three inches using only the strength of your arms (not legs). Lower yourself to
sitting position.

Relax 10 seconds. Repeat 8 to 15 times.
Shoulder Press - Strengthens Shoulder Muscles
(this can be done with or without weights)



Sit, with good posture, in a chair.
With or without weights, start with your arms at 90 degree angles (arms should
look like a goal post).
Press arms (and weights) overhead and back down again.

Repeat 8 to 15 times.
2082213
Shoulder Flexion - Strengthens shoulder muscles
(this can be done with or without weights)
 Sit in armless chair with your back supported by back of
chair.
 Keep feet flat on floor even with your shoulders.
 Hold arms (hand weights) straight down at your sides, with
palms facing inward.
 Raise both arms in front of you (keep them straight and rotate so palms face
upward) to shoulder height.
 Hold position for one second.
 Slowly lower arms to sides. Pause.
 Repeat 8 to 15 times.
Lateral Arm Raises - Strengthens Shoulder Muscles
(this can be done with or without weights)

Sit in an armless chair with your back supported by the
back of the chair.
While seated, rest your arms straight down at your sides.


Slowly lift them out to the sides without bending your
elbows.

Raise arms to shoulder level.

Slowly return to starting position. Repeat 12 to 15 times.
Biceps Curl - Strengthens Upper-Arm Muscles
(this can be done with or without weights)
 Sit in armless chair with your back supported by back of
chair, with your feet flat on the floor.
 Hold arms (and weights, if using weights) straight down at
your sides, with palms facing inward.
 Slowly bend one elbow, lifting arm (and weight) toward chest.
(Rotate palm to face shoulder while lifting weight.)
 Hold position for one second.
 Slowly lower arm to starting position. Pause.
 Repeat with other arm.
For more chair exercises, visit, www.livestrong.com/chair-exercises.
2082213