Seated Workouts WORK

I have been checking my Fitbit after I film seated workouts lately. 

The news is not only good, it is great!  In a 22 minute seated cardio workout we burned 300 calories, and got in over 3000 "steps".  Are you not working out because you think seated workouts aren't effective? Think again! I have been writing seated workouts for decades, and I promise the ones I have on our app work. 

Who do you know that can benefit from sitting to exercise? This is great for beginners, people that are starting over, people that cannot stand, people that cannot stand for long. It is still important to move our bodies, even if we have some limitations. 

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A seated cardio workout that focuses solely on arm movements can provide a variety of health benefits, even without involving the legs. These types of exercises are particularly useful for people who may have limited mobility in their lower body or are looking for a low-impact alternative to traditional cardio. Here are the key benefits:

1. Improves Cardiovascular Health:

Although you're seated, consistent and rapid arm movements can still elevate your heart rate, offering a cardiovascular workout similar to leg-based exercises. Activities like seated punches, arm circles, or using light hand weights increase the demand for oxygen, which helps improve heart and lung function over time. Engaging the arms can help maintain cardiovascular health, build stamina, and enhance overall endurance.

2. Strengthens Upper Body Muscles:

Seated arm cardio targets muscles in the shoulders, chest, arms, and upper back. Movements like overhead presses, lateral raises, or front punches can help tone and build strength in the upper body. Over time, this can lead to improved posture, increased muscle definition, and better functional strength for daily tasks such as lifting or carrying items.

3. Burns Calories:

While leg exercises generally burn more calories due to the size of the muscles, arm-focused cardio still effectively burns calories. Rapid, repetitive movements of the arms can provide a calorie-burning workout, especially when done with intensity or paired with light weights or resistance bands.

4. Improves Coordination and Balance:

Performing arm exercises while seated still requires balance and coordination, especially if you're alternating movements or using weights. These exercises challenge your body to maintain stability while engaging different muscle groups, which helps improve motor skills and coordination.

5. Reduces Impact on Joints:

For individuals who experience joint pain or are recovering from injuries, seated arm cardio offers a low-impact option that is gentle on the knees, hips, and ankles. This makes it ideal for people with arthritis, those recovering from surgery, or older adults who want to stay active without putting strain on their lower body joints.

6. Boosts Circulation:

By keeping your upper body active, seated cardio helps promote blood flow and improve circulation throughout the body. This can be especially beneficial for people who sit for long periods, as it helps prevent issues related to poor circulation, such as swelling or stiffness.

7. Enhances Mental Health:

Like any form of exercise, seated arm cardio can boost mood and reduce stress by releasing endorphins, the body's natural feel-good hormones. Regular exercise has been shown to reduce symptoms of anxiety and depression, and seated arm exercises are no exception.

8. Supports Weight Management:

For those looking to maintain or lose weight, incorporating seated arm cardio into a regular fitness routine can help manage body weight by increasing calorie expenditure. While not as high-calorie-burning as full-body workouts, this type of cardio is still effective in maintaining an active lifestyle.

9. Accessibility and Convenience:

Seated arm cardio is a great option for people of all fitness levels, particularly those with mobility limitations, recovering from injury, or with disabilities. It can be done at home, in a gym, or even in an office setting, making it convenient and adaptable to various environments.

By focusing on arm movements in seated cardio exercises, you can enjoy a well-rounded workout that supports heart health, muscle strength, and mental well-being without placing strain on the lower body. Incorporating this type of workout regularly can help maintain fitness and improve overall health, especially for individuals looking for low-impact alternatives.