Chair dancing is a no-impact form of exercise. You do the whole routine seated in a chair, yet you get a full aerobic workout, increasing strength, endurance, flexibility and cardiovascular health. While people of all fitness levels can benefit from chair dancing, those with limited mobility, injuries or disabilities will find it especially helpful. Senior citizens, people with chronic pain diseases, and athletes recovering from an injury will all find chair dancing a great way to maintain their health.
Things You'll Need
- Straight-back, armless chair
- DVDs (optional)
- Weights (optional)
Get clearance from your doctor or primary health care provider to begin an exercise regiment.
Attend a chair dancing or chair aerobics class at a gym. Even if you don't plan on attending regularly, taking just a few classes with a qualified instructor can really help you learn the exercises with good form.
Buy chair dancing or chair aerobics fitness DVDs. You can buy these at most fitness stores and electronic stores-anywhere a wide variety of fitness videos are sold. You can also buy them online from Chair Dancing or Amazon.
Branch out into other seated exercises. After mastering chair dancing, you may want to try chair yoga, chair boxing, chair salsa, or even chair belly dancing.
Create your own routines. After you learn the basics of seated exercise, have some fun with it and make up your own dances to the music of your choice. Include all the things you learned from the classes and videos: marches, stretches, upper body work, hand weights, resistance bands and specific dance steps. Have fun with it.
Tips & Warnings
- If you can't do a full 30 minute workout at once, then try breaking it up into two 15 minute sessions or three 10 minute sessions, spread out over the course of the day.
- Listen to your body. If you are having sharp pain or can't breathe, then slow down.
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