It can be frustrating to deal with mobility issues, especially when you’re trying to start an exercise program. One way to stay active is to find exercises that work around your limitations — and stay consistent. Always remember that movement is medicine.

The following chair exercises are low-impact exercises that can help to reduce wear and tear on your joints, and can also help you burn calories and build muscle. These exercises are to be performed in a seated position. Repeat each until you are tired. As always, check with your doctor before beginning a new exercise routine.

Now grab a chair, and let’s get started!

Targeting your lower body:

• Chair Stands (lower body and core): Keep your core tight and arms across your chest. While keeping your upper body tall, come to a standing position by driving heels into the ground and squeeze glutes at the top. To lower to the chair, maintain a tight core, bend knees and shift hips back.
• Heel Raises (calves): Keep your core tight, upper body tall and feet flat. Raise heels off the floor while squeezing calves. Pause for a few seconds and lower heels back down.
• Leg Extension (quadriceps/front of thighs): Keep your core tight, upper body tall and feet flat. Extend one leg while maintaining a flexed-foot position, pause for a second while squeezing the quads, and then lower that leg back to the starting position. Switch sides.
• Leg Lifts (hip flexors, core, quads): Keep your core tight and bend one leg at a 90-degree angle. While maintaining a 90-degree angle, lift leg to almost hip height. Pause for a second, then lower leg back down to the starting position. Switch sides.

Targeting your arms and upper body:

• Arm Circles (shoulders/traps): Keep your core tight, upper body tall and place arms in a “T” position with a slight bend in the elbows. Circle arms backward until tired. Rest. Circle arms forward until tired.
• Shoulder Press (shoulder, triceps, and traps): Keep your core tight, upper body tall and place arms at a 90-degree angle with palms facing forward. Note: Elbows should be even with shoulders. Move arms above your head, bring arms together, separate them and bring back to a 90-degree angle. To add weight to the exercise, use light dumbbells or cans of soup.
• Bicep Curls (biceps/front of forearms): Keep your arms at your sides with palms facing away from you. Keep your core tight, shoulders down and elbows in. Refrain from moving your upper arms and keep your wrists straight. Raise your forearms toward your chest, then lower your forearms back to the starting position. To add weight to the exercise, use light dumbbells or cans of soup.
• Chest Flys (chest and shoulders): Hold your arms at your sides with palms facing away from your body. While keeping your core tight, shoulders down and a slight bend in the elbows, move arms in front of you and bring palms closer together. Squeeze the armpit area, then lower arms back to starting position. To add weight to the exercise, use light dumbbells or cans of soup.

Targeting your core:

• Seated Twists (core): Make sure you keep your core tight, upper body tall and hands on waist. Twist your torso to the left (allow head to turn to the left), to the center (allow head to return to center) and to the right (allow head to turn to the right).

Need help with adopting a low-impact workout routine? A fitness specialist can help you develop a fitness program that works for you.

Drive your health forward at Edward-Elmhurst Health & Fitness.