Sit back and … exercise! Ten easy steps to modify traditional fitness programs using a chair

American Fitness, Nov-Dec, 2004 by Charlene Torkelson

One morning my attitude about exercise classes changed forever. Scheduled to teach a new class, I walked into the room with my usual confidence, until I spotted the group sitting in chairs. "Didn't they tell you?," they asked. "We're a chair class."

My mind began to churn frantically. "Of course I knew this was a chair class," I responded with a grin, while wondering, "What is a chair class?" I pulled my chair over and began the class. Ever grateful for my 25 years of teaching experience, I carefully created an hour-long exercise program utilizing a chair. My chair class eventually became so popular I wrote a book, Get Fit While You Sit, detailing the exercises.

Chair classes attract clientele who normally resist traditional exercise programs. If you are considering adding a chair class to your program, these 10 tips can help you get started.

1. Chair classes are not geared toward a specific group. Many people find this type of exercise perfect for their needs--seniors, people with disabilities (e.g., muscular dystrophy, multiple sclerosis and limitation injuries), pregnant women requiring low-impact exercise and previously sedentary individuals who need to gradually progress to a more challenging program. These groups find chair exercises suit their need for additional support and balance, while providing an opportunity to stay active.

2. Almost all traditional exercises can be converted to use the support of a chair. For example, you may have a portion of your class doing a traditional exercise, such as an ab crunch, while others need to do the same exercise seated. Since not everyone requires the support of a chair, those who are able to do traditional exercises should be encouraged to do so. As with a traditional class, a chair class should provide a good workout by encouraging extra repetitions and more difficulty for capable participants. However, even an easy exercise can be effective, so difficulty is not always the key to a good workout.

3. Like traditional classes, a chair class should provide a full-body workout--unless it's specific in nature, such as a legs or abs class. Begin with a warm-up, starting at the head and moving down to the toes or vice versa. A progressive order allows your students to easily follow what comes next. Include stretching, strengthening, toning and an aerobic session. The last few minutes should be a relaxing cool-down (e.g., deep breathing exercises and meditative relaxation of each body part). Participants should leave feeling they had a great workout.

4. Chairs should be sturdy, yet allow freedom of movement. A big, comfy chair with arms is not appropriate because it will obstruct movements and not allow proper posture to be maintained. The chair should not fold, nor have protruding parts that hamper movement. If you are teaching a large class, an easily stackable or portable chair is best. Walls also provide a sturdy spot for wall push-ups and leg lifts--the chair need not be the only means of support.

5. Choose music appropriate for your class members Music is a great way to provide a rhythmic beat for your exercises, so everyone is on the same count. It also increases energy and distracts from an exercise's repetitiveness. Wisely chosen music incites people to exercise harder, longer and enjoy their workout. For example, if you are teaching a group of retirees, don't put on the latest rap song. Play music they enjoy. Although you may think not using the heavy pounding beat of an up-tempo, current top 10 hit would compromise the movements, you'll find big band music has great rhythm and brings smiles to your seniors.

Change the music's tempo depending on the exercise. Play something soothing during a warm-up or cool-down. If you are doing aerobics, select a piece with appropriate tempo. Since music can make or break your class, choose wisely.

6. Walking is a great aerobic activity. Even in a small space, walking is an easy activity. Those with balance problems may use the support of their chairs to walk in place. Most will find circling the room provides an opportunity to walk and talk. Incorporate "walking games" for added challenge. For example, include alternating side chasses or walk forward then backward. Arm movements, such as swinging or clapping, add a dance element to the workout.

7. Use light weights to build strength. Maintaining upper-body strength is important for individuals with limited abilities. Therefore, I encourage exercises that use one- to three-pound weights. These exercises strengthen arms and chest muscles and can be done while sitting in a chair. Remind participants to be cautious when using weights. If not used properly, even light weights can cause injury.

8. Exercises that rotate joints are important. Flexing the feet and fingers, rotating the ankles, moving the wrists up and down as well as extension and flexion of the knees and elbows help lubricate the joints. These are great exercises for those with arthritis or who sit at a desk for long periods of time. Move those joints!