{"id":62267,"date":"2024-07-31T20:53:58","date_gmt":"2024-07-31T20:53:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62267"},"modified":"2024-07-31T20:53:58","modified_gmt":"2024-07-31T20:53:58","slug":"how-to-do-chair-yoga","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/","title":{"rendered":"How To Do Chair Yoga: Tips For Every Beginner"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#Is_Chair_Yoga_For_Beginners\" >Is Chair Yoga For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#Chair_Yoga_Benefits\" >Chair Yoga Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#Can_Improve_Functional_Fitness\" >Can Improve Functional Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#May_Protect_Your_Bone_Health\" >May Protect Your Bone Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#May_Improve_Brain_Health\" >May Improve Brain Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#Can_Improve_Your_Balance\" >Can Improve Your Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#Can_Improve_Muscle_Strength\" >Can Improve Muscle Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#Other_Benefits\" >Other Benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#How_To_Prepare_For_Chair_Yoga\" >How To Prepare For Chair Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#How_To_Do_A_Chair_Pose_Step_By_Step\" >How To Do A Chair Pose Step By Step<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#Can_You_Get_In_Shape_With_Chair_Yoga\" >Can You Get In Shape With Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#How_Long_Does_It_Take_To_See_Results_With_Chair_Yoga\" >How Long Does It Take To See Results With Chair Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#How_Long_Should_I_Hold_A_Chair_Pose\" >How Long Should I Hold A Chair Pose?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Yoga is an age-old Indian-based practice that can be used for both spiritual and physical well being. In fact, studies on the physical benefits of yoga show that this practice can not only help you lose weight, but can also help practitioners improve their mental and emotional health, sleep and even help with the management of chronic pain and other illnesses. Any of which would improve quality of life (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, despite all these benefits, the practice has remained largely inaccessible to specific groups of people, largely due to the flexibility required to complete most yoga poses. This is where<a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners-2\/\"> chair yoga<\/a> comes in. Chair yoga is a modified form of general yoga that allows the practitioner to perform the moves\/poses while seated or while standing and using the chair for support (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/371538808_The_Effectiveness_of_Chair_Yoga_in_Older_Adults_A_Literature_Review\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this sounds like a good alternative for you, read on to learn more about how to do chair yoga, the science backed benefits of this practice and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Chair_Yoga_For_Beginners\"><\/span><b>Is Chair Yoga For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, chair yoga is a very beginner friendly exercise. Because you are either doing the poses while seated or standing while using a chair for support, you do not have to worry about losing your balance and falling over.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Secondly, chair yoga, unlike regular yoga, does not demand as much flexibility &#8211; this makes it a good alternative for older adults, persons with mobility issues or anyone else who might not be as flexible and would like to gradually work on this without a high risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This, however, is not the only advantage of this exercise. Here are some more <a href=\"https:\/\/betterme.world\/articles\/benefits-chair-yoga\/\">benefits of chair yoga<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Yoga_Benefits\"><\/span><b>Chair Yoga Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Can_Improve_Functional_Fitness\"><\/span><b>Can Improve<a href=\"https:\/\/betterme.world\/articles\/core-workouts-calisthenics\/\"> Functional Fitness<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also known as functional training, this is a type of exercise that supports everyday life by making actions such as <a href=\"https:\/\/betterme.world\/articles\/is-walking-in-place-the-same-as-walking\/\">walking<\/a>, lifting things, bending over, sitting down, etc. easier to do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published earlier this year, researchers found that when older women who\u00a0 were suffering from knee osteoarthritis did chair yoga twice a week for 12 weeks, the analysis of their physical health showed improved functional fitness and daily life activity. These scores were much higher than before the chair yoga intervention and better than for the women in the study who did not take part in this exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the above experiment might have shown the benefits of chair yoga for seniors specifically, it is important to note that we can all benefit from better functional fitness. Taking part in this exercise can make completing physical tasks in your everyday life feel simpler.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"May_Protect_Your_Bone_Health\"><\/span><b>May Protect Your Bone Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">From the study mentioned above (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), we can see that taking part in chair yoga exercises can help manage issues caused by bone loss. That said, did you know that doing this exercise could slow down and perhaps even prevent this issue from happening altogether?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study published in the <\/span><i><span style=\"font-weight: 400;\">Topics in Geriatric Rehabilitation<\/span><\/i><span style=\"font-weight: 400;\"> journal in 2016, researchers found that doing yoga for 12 minutes a day can help reverse osteoporotic bone loss. The ten-year study that involved over 700 volunteers found that this exercise can improve the bone density in the practitioner&#8217;s spine, hips, and femurs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4851231\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A more recent study also suggests that practicing yoga can prevent and reverse bone loss (<\/span><a href=\"https:\/\/journals.lww.com\/orthopaedicnursing\/abstract\/2021\/05000\/yoga_and_bone_health.9.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While osteoporosis and osteoarthritis are often seen as \u2018old people diseases\u2019 , experts warn that anyone, regardless of age, can be affected by them (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/osteoarthritis\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/osteoporosis\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Choosing to do chair yoga or any other kind of yoga can help prevent this issue.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-1.png\" alt=\"how to do chair yoga\" \/><\/a><\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"May_Improve_Brain_Health\"><\/span><b>May Improve Brain Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a study published in <\/span><i><span style=\"font-weight: 400;\">Brain Plasticity<\/span><\/i><span style=\"font-weight: 400;\"> in 2019, research reviewers found that practicing yoga has positive effects on structure and\/or function of several parts of the brain, namely the hippocampus, amygdala, prefrontal cortex, cingulate cortex and brain networks, including the default mode network (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6971819\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These different parts have different roles in the processing of memory, emotions, thoughts, actions and pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published later in 2022, researchers found that doing chair yoga could have these same positive effects on the brain. In the research following older patients with dementia, patients did a 60 minute chair yoga at home routine, twice a week for 8 weeks. At the end of the study, research results found that the practice was able to increase their memory retention by 70% and adherence by 87.5% (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1744388122000858\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both of these studies go to show that while this simple practice is mainly praised for its physical benefits, it can also do a lot for your brain. If you start feeling sluggish at school or in the office, try some simple work-friendly <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-plan\/\">chair yoga poses<\/a> and they might just help you think and understand things better.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Can_Improve_Your_Balance\"><\/span><b>Can Improve Your Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Having good balance is essential as it reduces the risk of falls, which in turn prevents injury and makes everyday activities easier. Good balance is also important for those who workout regularly as it improves coordination in the muscles, tendons, bones, eyes, ears and brain which also prevents injury and can also improve your performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that better balance is one of the benefits of both regular and chair yoga which can reduce the risk of falls, injury, and fractures, especially in older adults (<\/span><a href=\"https:\/\/journals.lww.com\/orthopaedicnursing\/abstract\/2021\/05000\/yoga_and_bone_health.9.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3410195\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/abstract\/2019\/10000\/effectiveness_of_chair_yoga_for_improving_the.3.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga\/\"><i>21 Day Chair Yoga: Reasons To Add This Challenge To Your Routine<\/i><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Can_Improve_Muscle_Strength\"><\/span><b>Can Improve Muscle Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Weightlifting is often the go to exercise for those who would like to increase their muscle strength. However, if you do not have the time or ability to do traditional strength training, adding chair yoga for beginners to your routine could help you out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study published in 2019 showed that chair yoga exercises can help improve muscle strength in sedentary persons. In the study, 31 sedentary community-dwelling older women were divided into 2 groups &#8211; an experimental group of 16 people and a control group of 15 people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The women in the experimental group took part in chair yoga exercises twice a week for\u00a0 110 minutes a session for 12 weeks. The women in the control group were advised to simply maintain their daily regular activities.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the 12 weeks researchers found that the women in the experimental group displayed significant improvements in their handgrip strength, upper and lower limb muscle strength, static and <a href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/\">dynamic balance<\/a>, agility, and overall well-being (<\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/abstract\/2019\/10000\/effectiveness_of_chair_yoga_for_improving_the.3.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Other_Benefits\"><\/span><b>Other Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aside from the above mentioned positive effects of chair yoga, this workout can also help improve your posture, coordination, range of motion and flexibility in upper and lower body limbs, reduce anxiety, reduce body mass index, improve functional independence in older adults and generally improve the quality of life of anyone who participates in the practice (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/371538808_The_Effectiveness_of_Chair_Yoga_in_Older_Adults_A_Literature_Review\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.lww.com\/orthopaedicnursing\/abstract\/2021\/05000\/yoga_and_bone_health.9.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3410195\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/abstract\/2019\/10000\/effectiveness_of_chair_yoga_for_improving_the.3.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-4.png\" alt=\"how to do chair yoga\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Prepare_For_Chair_Yoga\"><\/span><b>How To Prepare For Chair Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most important tool of chair yoga is the chair in question. Getting the wrong chair could ruin your whole experience. This is what you need to know when choosing one.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a sturdy chair without wheels. Wheels make it hard for you to practice the yoga sequences as the chair will keep sliding and moving around. If you are using a wheelchair, make sure to lock the wheels, keeping them in place during the duration of the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not pick a chair with armrests. This will prevent you from moving around as required.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the chair on a stable surface. A carpet or yoga mat are recommended as they keep the chair from sliding.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that the chair is right for your height. Your feet should rest comfortably on the ground. This prevents you from putting unnecessary pressure on your hips or lower back which can lead to pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not choose a chair with a thick padded seat. Non-cushioned chairs are the best but if you must have some cushioning, make sure that it\u2019s not too much. A lot of cushioning could mean that your hips and knees are not properly aligned, which is not ideal for this form of exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to control your breathing and keep your core engaged throughout the workout session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For more of a challenge, use some hand weights, ankle weights or resistance bands while working through the strength-focused poses.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some things to keep in mind<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you suffer from back pain, our blog post on chair yoga for back pain outlines some yoga poses you can do with a chair to help manage this issue.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your chair is a little high, use some yoga blocks under your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While this exercise is easy enough to do, do not be tempted to do chair yoga everyday if you are experiencing significant soreness. Listen to your body and take rest days as needed.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Chair_Pose_Step_By_Step\"><\/span><b>How To Do A Chair Pose Step By Step<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The chair pose, also known as <\/span><i><span style=\"font-weight: 400;\">Utkatasana,<\/span><\/i><span style=\"font-weight: 400;\"> is one of the best yoga poses for beginners. This pose helps to strengthen the core muscles, as well as the lower back muscles, quadriceps, hamstrings, and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, this workout is not done with a chair but you can place a chair behind you as security in case you fall back while trying to hold the pose. With that said, here are simple step-by-step instructions to help you get into this pose.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight and tall with your feet together or hip-width apart. Spread your toes and distribute your weight between both feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, relax your shoulders and then lift your chest, rolling the shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, raise your arms over your head and extend them as much as possible. Make sure that your arms are shoulder-width apart and that the palms are facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight back as though getting into a squat. Keeping the spine straight, push your upper body slightly forward and bend the knees slightly. Your hips should be at a 90 degree angle if possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your gaze looking straight ahead, shoulder blades downward and tucked into your upper back, core engaged and keep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for the desired amount of time and be sure to focus on keeping a steady breathing pattern.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and release the pose bringing the arms down, and standing back up to the original position.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/restorative-chair-yoga\/\"><i>Unlocking Relaxation: The Magic of Restorative Chair Yoga<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-6.png\" alt=\"how to do chair yoga\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Get_In_Shape_With_Chair_Yoga\"><\/span><strong>Can You Get In Shape With Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Research has shown that chair yoga can improve muscle strength and aid in reducing the BMI of participants (<\/span><a href=\"https:\/\/journals.lww.com\/topicsingeriatricrehabilitation\/abstract\/2019\/10000\/effectiveness_of_chair_yoga_for_improving_the.3.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10094373\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), so, yes, chair yoga could help you get in shape. However, remember there are many other lifestyle factors that are equally as important in getting into shape that must also be addressed. Some of these lifestyle factors include diet, hydration, sleep, and stress management..<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_See_Results_With_Chair_Yoga\"><\/span><strong>How Long Does It Take To See Results With Chair Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s impossible to say. We all lose weight and gain muscle at different rates so it can be hard to predict when each individual will see their desired results on an exercise regimen. However, if you want results, ensure that you are doing the best chair yoga for beginners routine 3 to 5 days a week, fix your sleep schedule, drink the recommended amount of water, and choose the right foods to match your goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Long_Should_I_Hold_A_Chair_Pose\"><\/span><strong>How Long Should I Hold A Chair Pose?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yoga poses are usually held for up to 1 minute. If you feel sharp pain, discontinue the exercise and find a modification that works for you.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair yoga offers a versatile and accessible way for individuals of all fitness levels to enjoy the benefits of yoga. By incorporating chair yoga into your routine, you can improve functional fitness, bone health, brain health, balance, muscle strength, and more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This practice is particularly beneficial for older adults and those with mobility limitations, providing a safe and effective way to enhance overall well-being. Whether you\u2019re a beginner or only someone looking for a low-impact exercise option, chair yoga can be a valuable addition to your fitness journey, promoting both physical and mental health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga is an age-old Indian-based practice that can be used for both spiritual and physical well being. In fact, studies on the physical benefits of yoga show that this practice can not only help you lose weight, but can also help practitioners improve their mental and emotional health, sleep and even help with the management [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":62270,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[109,221],"class_list":["post-62267","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chair-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Do Chair Yoga: Tips For Every Beginner - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you been wondering \u2605 HOW TO DO CHAIR YOGA \u27a4 for better physical and mental health? Check out this article for tips on how to start and benefits of the exercise\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Do Chair Yoga: Tips For Every Beginner\" \/>\n<meta property=\"og:description\" content=\"Have you been wondering \u2605 HOW TO DO CHAIR YOGA \u27a4 for better physical and mental health? Check out this article for tips on how to start and benefits of the exercise\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/10-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647\"},\"headline\":\"How To Do Chair Yoga: Tips For Every Beginner\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/\"},\"wordCount\":1918,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/10.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Yoga is an age-old Indian-based practice that can be used for both spiritual and physical well being. In fact, studies on the physical benefits of yoga show that this practice can not only help you lose weight, but can also help practitioners improve their mental and emotional health, sleep and even help with the management of chronic pain and other illnesses. Any of which would improve quality of life (<\/span><a href=\\\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, despite all these benefits, the practice has remained largely inaccessible to specific groups of people, largely due to the flexibility required to complete most yoga poses. This is where<a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners-2\/\\\"> chair yoga<\/a> comes in. Chair yoga is a modified form of general yoga that allows the practitioner to perform the moves\/poses while seated or while standing and using the chair for support (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/371538808_The_Effectiveness_of_Chair_Yoga_in_Older_Adults_A_Literature_Review\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If this sounds like a good alternative for you, read on to learn more ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/\",\"name\":\"How To Do Chair Yoga: Tips For Every Beginner - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/10.png\",\"description\":\"Have you been wondering \u2605 HOW TO DO CHAIR YOGA \u27a4 for better physical and mental health? 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Kamau, Troy Hurst, PT, DPT","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647"},"headline":"How To Do Chair Yoga: Tips For Every Beginner","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/"},"wordCount":1918,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/10.png","articleSection":["Chair Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Yoga is an age-old Indian-based practice that can be used for both spiritual and physical well being. In fact, studies on the physical benefits of yoga show that this practice can not only help you lose weight, but can also help practitioners improve their mental and emotional health, sleep and even help with the management of chronic pain and other illnesses. Any of which would improve quality of life (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_chair_yoga\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, despite all these benefits, the practice has remained largely inaccessible to specific groups of people, largely due to the flexibility required to complete most yoga poses. This is where<a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners-2\/\"> chair yoga<\/a> comes in. Chair yoga is a modified form of general yoga that allows the practitioner to perform the moves\/poses while seated or while standing and using the chair for support (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/371538808_The_Effectiveness_of_Chair_Yoga_in_Older_Adults_A_Literature_Review\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If this sounds like a good alternative for you, read on to learn more ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/","name":"How To Do Chair Yoga: Tips For Every Beginner - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/10.png","description":"Have you been wondering \u2605 HOW TO DO CHAIR YOGA \u27a4 for better physical and mental health? Check out this article for tips on how to start and benefits of the exercise","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/10.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/10.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/how-to-do-chair-yoga\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Chair Yoga","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/yoga\/chair-yoga\/"},{"@type":"ListItem","position":5,"name":"How To Do Chair Yoga: Tips For Every Beginner"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647","name":"\u0421. Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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