{"id":36584,"date":"2021-05-14T08:01:41","date_gmt":"2021-05-14T15:01:41","guid":{"rendered":"https:\/\/womensvoice.com\/en-us\/?p=36584"},"modified":"2021-11-03T12:09:52","modified_gmt":"2021-11-03T19:09:52","slug":"the-rewards-of-seated-exercise","status":"publish","type":"post","link":"https:\/\/womensvoice.com\/en-us\/articles\/health\/the-rewards-of-seated-exercise\/","title":{"rendered":"The Rewards of Seated Exercise"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”3.22″ global_colors_info=”{}”][et_pb_fullwidth_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-The-Rewards-of-Seated-Exercise-bnr-optim.jpg” alt=”The Rewards of Seated Exercise” _builder_version=”4.6.6″ z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”][\/et_pb_fullwidth_image][et_pb_fullwidth_code admin_label=”Text – Fullwidth Leader Text” module_id=”fullwidth-leader-text” _builder_version=”4.6.6″ hover_enabled=”0″ z_index_tablet=”500″ global_colors_info=”{}” sticky_enabled=”0″]Whether you\u2019re a senior with mobility issues or you\u2019re stuck sitting at a desk working from home all day, these five seated exercises will improve your mood, cognitive function, and leave you feeling energized. A study published in the British Journal of Medicine<\/i> showed exercise and resistance training of moderate intensity, for as many days of the week as possible, improved cognitive function in people over 50. <\/pee>[\/et_pb_fullwidth_code][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22″ global_colors_info=”{}”][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.0.47″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text – Body Content” _builder_version=”4.6.6″ header_font=”|700|||||||” header_text_color=”#509aa6″ header_font_size=”40px” header_line_height=”40px” header_font_size_tablet=”” header_font_size_phone=”30px” header_font_size_last_edited=”on|phone” header_letter_spacing_last_edited=”off|phone” header_line_height_tablet=”” header_line_height_phone=”30px” header_line_height_last_edited=”on|phone” z_index_tablet=”500″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px” header_3_text_shadow_vertical_length_tablet=”0px” header_3_text_shadow_blur_strength_tablet=”1px” header_4_text_shadow_horizontal_length_tablet=”0px” header_4_text_shadow_vertical_length_tablet=”0px” header_4_text_shadow_blur_strength_tablet=”1px” header_5_text_shadow_horizontal_length_tablet=”0px” header_5_text_shadow_vertical_length_tablet=”0px” header_5_text_shadow_blur_strength_tablet=”1px” header_6_text_shadow_horizontal_length_tablet=”0px” header_6_text_shadow_vertical_length_tablet=”0px” header_6_text_shadow_blur_strength_tablet=”1px” box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}”]<\/p>\n

One area all the experts agree on is that exercise is essential to strengthen the immune system, reduce stress, prevent weight gain, improve sleep, and increase mobility. You can add years to your life, making this simple routine a part of your weekly schedule. Be sure to check with a doctor before starting any exercise program.<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_4,1_4,1_4,1_4″ use_custom_gutter=”on” gutter_width=”2″ _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”||40px||false|false” border_width_bottom=”2px” border_style_bottom=”dotted” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” background_color=”#acdfc8″ global_colors_info=”{}”][et_pb_text _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”20px|20px|20px|20px|true|true” global_colors_info=”{}”]<\/p>\n

WARM-UP<\/strong> Start with a warm-up, then move on to the five seated exercises, followed by the cool down. The five seated exercises are meant to be a circuit that can be performed more than once. Ideally if you can do the circuit 2\u20133 times, that would be optimal.<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-warm-up-C-optim.png” alt=”Warm up illustration 1″ align=”center” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_blurb _builder_version=”4.6.6″ _module_preset=”default” text_orientation=”center” global_colors_info=”{}”]While standing, turn your head to the left, pause, then to the right, pause. Repeat 12 times.[\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-warm-up-B-001-optim.png” alt=”Warm up illustration 2″ align=”center” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_blurb _builder_version=”4.6.6″ _module_preset=”default” text_orientation=”center” global_colors_info=”{}”]While standing, raise your arms to the side so they are parallel to the ground and then twist your body to the left, pause, then to the right, pause. Repeat 12 times.[\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-warm-up-A-optim.png” alt=”Warm up illustration 3″ align=”center” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_blurb _builder_version=”4.6.6″ _module_preset=”default” text_orientation=”center” global_colors_info=”{}”]While standing, perform a low-impact, modified jumping jack; arms reach overhead while moving one leg at a time side to side.[\/et_pb_blurb][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_row column_structure=”1_2,1_2″ use_custom_gutter=”on” gutter_width=”1″ make_equal=”on” _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”50px||40px||false|false” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.6.6″ _module_preset=”default” border_width_right=”2px” border_style_right=”dotted” border_width_right_tablet=”0px” border_width_right_phone=”” border_width_right_last_edited=”on|tablet” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-shoulder-press-1-001-optim.png” title_text=”article-V14-Seated-Exercise-shoulder-press-1-001-optim” show_bottom_space=”off” _builder_version=”4.6.6″ _module_preset=”default” width=”30%” custom_margin=”||0px||false|false” custom_padding=”||||false|false” global_colors_info=”{}”][\/et_pb_image][et_pb_text _builder_version=”4.6.6″ _module_preset=”default” header_2_font=”|||on|||||” min_height=”156px” global_colors_info=”{}”]<\/p>\n

12 REPS<\/h2>\n

Holding two small dumbbells, elbow towards opposite knee, right side, then left, then with feet on the ground, perform a shoulder press.<\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-shoulder-press-optim.png” alt=”shoulder press illustration” admin_label=”shoulder press” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”|||5%|false|false” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-bicep-curl-2-002-optim.png” alt=”Bicep Curl” show_bottom_space=”off” _builder_version=”4.6.6″ _module_preset=”default” width=”30%” global_colors_info=”{}”][\/et_pb_image][et_pb_text _builder_version=”4.6.6″ _module_preset=”default” header_2_font=”|||on|||||” global_colors_info=”{}”]<\/p>\n

12 REPS<\/h2>\n

Using dumbbells, perform a bicep curl and at the same time raise both legs slightly. Bring arms back down and feet to the floor. Then immediately perform a lateral raise with both legs moving out to the side. Bring arms and legs back to the center.<\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-bicep-curl-optim.png” alt=”Bicep curl illustration” admin_label=”shoulder press” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”40px||||false|false” border_width_top=”2px” border_style_top=”dotted” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.6.6″ _module_preset=”default” border_style_right=”dotted” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-dumbbell-row-002-optim.png” alt=”Dumbbel row” _builder_version=”4.6.6″ _module_preset=”default” width=”40%” global_colors_info=”{}”][\/et_pb_image][et_pb_text _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

12 REPS<\/h2>\n

Using dumbbells, lean forward, straighten your arms and then bring dumbbells up to your waist, elbows towards ceiling, squeeze shoulder blades and pause for 2 seconds.<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-dumbbell-row-A-optim.png” alt=”Dumbbell row illustration” _builder_version=”4.6.6″ _module_preset=”default” module_alignment=”center” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-tips-optim.png” alt=”Tips – To protect your lower back, sit upright, while making sure to lean your back into the chair.” align=”center” _builder_version=”4.6.6″ _module_preset=”default” width=”200px” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”2_5,3_5″ use_custom_gutter=”on” gutter_width=”1″ make_equal=”on” _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”50px||40px||false|false” border_width_top=”2px” border_style_top=”dotted” global_colors_info=”{}”][et_pb_column type=”2_5″ _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”|5%|||false|false” border_width_right=”2px” border_style_right=”dotted” border_width_right_tablet=”” border_width_right_phone=”0px” border_width_right_last_edited=”on|phone” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-kickback-calf-raise-4-optim.png” alt=”Kickback calf raise” show_bottom_space=”off” _builder_version=”4.6.6″ _module_preset=”default” width=”40%” custom_margin=”||0px||false|false” custom_padding=”||||false|false” global_colors_info=”{}”][\/et_pb_image][et_pb_text _builder_version=”4.6.6″ _module_preset=”default” min_height=”156px” global_colors_info=”{}”]<\/p>\n

12 REPS<\/h2>\n

With dumbbells in hand, slightly lean forward and perform a tricep kickback and at the same time go onto balls of feet (calf raise). Bring heels to the ground after completing the tricep kickback.<\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-kickback-calf-raise-illustration-optim.png” alt=”kickback calf raise illustration” admin_label=”shoulder press” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][et_pb_column type=”3_5″ _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”|||5%|false|false” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-dumble-shoulder-fly-5-optim.png” alt=”Dumbbell shoulder fly ” show_bottom_space=”off” _builder_version=”4.6.6″ _module_preset=”default” width=”30%” global_colors_info=”{}”][\/et_pb_image][et_pb_text _builder_version=”4.6.6″ _module_preset=”default” header_2_font=”|||on|||||” global_colors_info=”{}”]<\/p>\n

12 REPS<\/h2>\n

Dumbbells in hand, drive arm forward and lift legs up at the same time, then arms out to the side, along with the leg at the same time. Then bring legs to the ground and arms back to the center.<\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-dumbbell-shoulder-fly-illustration-optim.png” title_text=”article-V14-dumbbell-shoulder-fly-illustration-optim” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-Seated-Exercise-bicep-curl-optim.png” alt=”Dumbbell shoulder fly illustration” admin_label=”shoulder press” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”3.22″ global_colors_info=”{}”][et_pb_row column_structure=”1_4,1_4,1_4,1_4″ use_custom_gutter=”on” gutter_width=”2″ _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”||40px||false|false” border_width_top=”2px” border_style_top=”dotted” border_style_bottom=”dotted” border_width_bottom_last_edited=”off|desktop” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-cool-down-A-optim.png” alt=”Cool down illustration 1″ align=”center” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_blurb _builder_version=”4.6.6″ _module_preset=”default” text_orientation=”center” global_colors_info=”{}”]Marching with feet (while seated) and arms up and down \u2013 breathe in and exhale out. To maximize this stretch, move a bit towards the edge of chair. [\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-cool-down-B-optim.png” alt=”Cool down illustration 2″ align=”center” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_blurb _builder_version=”4.6.6″ _module_preset=”default” text_orientation=”center” global_colors_info=”{}”]While seated, move your arms up and inhale, then as your arms come down, exhale slowly. Perform
\nthis movement for about 1\u20132 minutes.[\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https:\/\/womensvoice.com\/en-us\/wp-content\/uploads\/sites\/3\/2021\/05\/article-V14-cool-down-C-optim.png” alt=”Cool down illustration 3″ align=”center” _builder_version=”4.6.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][et_pb_blurb _builder_version=”4.6.6″ _module_preset=”default” text_orientation=”center” global_colors_info=”{}”]Put arms straight out and clasp hands, round your back and head down for a nice deep stretch. Hold the stretch for 5\u201310 seconds and repeat three times.[\/et_pb_blurb][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.6.6″ _module_preset=”default” background_color=”#acdfc8″ global_colors_info=”{}”][et_pb_text _builder_version=”4.6.6″ _module_preset=”default” custom_padding=”20px|20px|20px|20px|true|true” global_colors_info=”{}”]<\/p>\n

COOL DOWN<\/strong>\u00a0Complete these stretches after your workout to prevent soreness, lengthen muscles, decrease muscle tension, and promote muscle relaxation. Take 5 or more minutes to cool down.<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

Whether you\u2019re a senior with mobility issues or you\u2019re stuck sitting at a desk working from home all day, these five seated exercises will improve your mood, cognitive function, and leave you feeling energized…<\/p>\n","protected":false},"author":2,"featured_media":36604,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-36584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","et-has-post-format-content","et_post_format-et-post-format-standard"],"apple_news_notices":[],"yoast_head":"\nThe Rewards of Seated Exercise - 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