Low Impact Cardio Seated:
Listen to your body and listen to your pain and make the necessary modifications to ensure that you can maintain consistency and avoid injury
Seated Leg Lifts:
- Sit tall in a sturdy chair with your feet flat on the floor.
- Lift your right leg straight out in front of you, keeping it parallel to the ground.
- Hold for a moment, then lower your leg back down.
- Repeat with your left leg, alternating between legs in a controlled motion.
- Engage your core muscles to stabilize your torso and maintain balance.
- Aim for a steady pace and focus on controlled movements throughout.
Seated March:
- Sit tall in the chair with your feet flat on the floor.
- Lift your right knee towards your chest, bringing it up as high as comfortable.
- Lower your right foot back down to the floor and repeat with your left knee.
- Alternate between lifting your knees in a controlled marching motion.
- Maintain a steady rhythm and keep your movements fluid.
- Engage your core muscles to stabilize your torso and maintain balance.
Seated Arm Circles:
- Sit tall in the chair with your feet flat on the floor and your arms at your sides.
- Extend your arms out to the sides at shoulder height, palms facing down.
- Make small circles with your arms, moving them forward for several repetitions.
- After completing forward circles, switch direction and make circles backward for the same number of repetitions.
- Focus on engaging the muscles of your shoulders and upper back throughout the movement.
Rest and Repeat:
- After completing each exercise for 1 minute, take a 30-second rest period to catch your breath and prepare for the next round.
- Repeat the entire circuit of exercises (Seated Leg Lifts, Seated March, Seated Arm Circles) 2-3 times to complete the workout.
- Focus on maintaining proper form, breathing rhythm, and intensity throughout each repetition.
- Cool Down:
- After completing the final round of the circuit, take a few moments to cool down and stretch gently.
- Perform seated stretches for the legs, arms, shoulders, and neck to release any tension and promote relaxation.
- Take slow, deep breaths and allow your heart rate to gradually return to normal.
This expanded Low-Impact Cardio Circuit routine offers a variety of exercises designed to increase heart rate, improve cardiovascular fitness, and strengthen muscles while seated. It’s suitable for individuals of all abilities, including those with mobility limitations or those who prefer exercising from a chair.
