{"id":71497,"date":"2025-03-18T11:54:17","date_gmt":"2025-03-18T11:54:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71497"},"modified":"2025-03-18T12:01:25","modified_gmt":"2025-03-18T12:01:25","slug":"morning-chair-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/","title":{"rendered":"Morning Chair Workout: 8 Exercises You Can Do With or Without Weights"},"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\/morning-chair-workout\/#What_Is_the_Best_Time_of_Day_to_Work_Out\" >What Is the Best Time of Day to Work Out?<\/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\/morning-chair-workout\/#What_Is_the_Most_Effective_Workout_for_a_Morning\" >What Is the Most Effective Workout for a Morning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#Do_Chair_Exercises_Really_Work\" >Do Chair Exercises Really Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#What_Is_the_Best_Chair_Exercise_to_Start_With\" >What Is the Best Chair Exercise to Start With?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#1_Chair_Squat\" >1. Chair Squat<\/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\/morning-chair-workout\/#2_Seated_Overhead_Press\" >2. Seated Overhead Press<\/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\/morning-chair-workout\/#3_Seated_Leg_Lifts\" >3. Seated Leg Lifts<\/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\/morning-chair-workout\/#4_Seated_Row\" >4. Seated Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#5_Seated_Bicycle_Crunch\" >5. Seated Bicycle Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#6_Chair_Push-Ups\" >6. Chair Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#7_Chair_Dips\" >7. Chair Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#8_Standing_Knee_Raises\" >8. Standing Knee Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#Can_I_Lose_Weight_Doing_Chair_Exercises\" >Can I Lose Weight Doing Chair Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#How_Can_I_Flatten_My_Stomach_While_Sitting_in_a_Chair\" >How Can I Flatten My Stomach While Sitting in a Chair?<\/a><\/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\/morning-chair-workout\/#Does_the_7-Minute_Chair_Workout_Actually_Work\" >Does the 7-Minute Chair Workout Actually Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#Is_a_quick_workout_still_effective\" >Is a quick workout still effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#Can_you_get_fit_in_10_minutes_a_day\" >Can you get fit in 10 minutes a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#How_long_should_a_workout_be\" >How long should a workout be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#Should_I_work_out_with_dumbbells_every_day\" >Should I work out with dumbbells every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Working out in the morning has its upsides.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Morning_Chair_Workout\" 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;\">Many of us feel more energized and motivated to start our day following a good workout. It can also set the tone for a healthy and productive day ahead.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some research supports the idea that working out early in the day can improve your overall sleep quality and help regulate your body&#8217;s circadian rhythm (<\/span><a href=\"https:\/\/www.piedmont.org\/living-real-change\/5-benefits-of-morning-exercise\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In addition, completing a morning workout frees up time later in the day for other activities or responsibilities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But finding time to hit the gym or attend a fitness class before work may not always be possible. So why not bring the gym to your living room with this simple chair workout?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you have access to weights or not, these exercises can be modified to fit any fitness level and be done in the comfort of your own home.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Time_of_Day_to_Work_Out\"><\/span><b>What Is the Best Time of Day to Work Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best time of day to work out is whatever works for you and your schedule. While some people may feel more energized in the morning, others may prefer to exercise in the afternoon or evening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re someone who struggles with finding motivation to work out, starting your day with a quick<a href=\"https:\/\/betterme.world\/articles\/chair-workout-challenge\/\"> chair workout<\/a> can set a positive tone for the rest of your day. It can also help prevent any excuses or distractions from getting in the way later on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you find yourself sluggish and low on energy in the mornings, it may be best to save your workout for another time of day when you feel more refreshed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to avoid working out too close to bedtime, as the endorphins released during exercise can make it difficult to wind down for sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Definitive research on the best time of day to work out is inconclusive, so it ultimately comes down to what works for you and your body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Morning_Chair_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68940\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-2-1024x640.png\" alt=\"Morning Chair Workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-2-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/Chair-Yoga-Women-Collage-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Most_Effective_Workout_for_a_Morning\"><\/span><b>What Is the Most Effective Workout for a Morning?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most effective workout for a morning is one that you actually do consistently. Consistency is the key when it comes to getting results from your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good options for a morning workout include high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT<\/a>) or strength training, both of which can be easily modified to incorporate a chair.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT workouts involve short bursts of intense activity followed by periods of rest, which makes them a great choice for those short on time. Strength training is also important for building muscle and maintaining bone health, and can be done with or without weights using the chair as support.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discussed whether to eat before your workout in our previous blog,<\/span><b><a href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\"> Should You Eat Before A Workout<\/a>?<\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Chair_Exercises_Really_Work\"><\/span><b>Do Chair Exercises Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair exercises can be quite effective, particularly for those who are looking to improve strength, flexibility, and balance without putting too much strain on their body. They&#8217;re particularly beneficial for:<\/span><\/p>\n<ul>\n<li><b>Low-Impact Workouts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chair exercises are considered low-impact, which means they put less stress on the joints and are easier to modify for those with injuries or mobility issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7920319\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This makes them a great option for seniors or anyone who is recovering from an injury.<\/span><\/p>\n<ul>\n<li><b>Full-Body Workouts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many chair exercises engage multiple muscle groups at once, providing a <a href=\"https:\/\/betterme.world\/articles\/pilates-without-equipment\/\">full-body workout<\/a> in a short amount of time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8026892\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). In addition, incorporating weights or resistance bands can add an extra challenge and help build muscle mass.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Morning_Chair_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>Beginner-Friendly Workouts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re just starting your fitness journey or looking for a way to ease back into exercise after a break, chair workouts can be easily modified to fit any fitness level. They also allow for gradual progression as strength and endurance improve.<\/span><\/p>\n<ul>\n<li><b>Convenience and Versatility<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the biggest advantages of chair workouts is their convenience and versatility. You can do them at home, in the office, or even while traveling. Plus, with a little creativity and knowledge of different exercises, the possibilities are endless.<\/span><\/p>\n<ul>\n<li><b>Mental and Emotional Benefits<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercise has been shown to release endorphins and improve mood, which makes it a great way to start your day on a positive note.<a href=\"https:\/\/betterme.world\/articles\/chair-yoga-routine-for-seniors\/\"> Chair exercises<\/a> also provide a sense of accomplishment and can boost self-esteem (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8026892\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A move that may have been challenging in the beginning may become easier over time, giving you a sense of progress and achievement.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-upper-back\/\">Chair Yoga for Upper Back: 10 Exercises that Can Help Relieve Tension<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Chair_Exercise_to_Start_With\"><\/span><b>What Is the Best Chair Exercise to Start With?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s best to start with compound chair exercises, for several reasons:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compound exercises work multiple muscle groups at once, which makes them more efficient for a quick workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They can help improve overall strength and stability, which will benefit you in both daily activities and other forms of exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting with compound exercises allows you to focus on perfecting your technique before moving on to more isolated movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compound exercises are also great for increasing heart rate and getting a good cardiovascular workout.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are 8 chair exercises that target different muscle groups and can be done with or without weights. Remember to listen to your body, start slow, and gradually increase intensity as you become more comfortable with the movements.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Chair_Squat\"><\/span><b>1. Chair Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Quadriceps, hamstrings, glutes, and core muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: Using a chair as a safety guide helps with balance and proper depth during the squat.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of the chair with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your chest lifted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back as if going to sit down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your glutes touch the edge of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly before standing back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels as you rise, activating your glutes and hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optional: hold a weight at chest level or add dumbbells in each hand for increased resistance.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Seated_Overhead_Press\"><\/span><b>2. Seated Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Shoulders, triceps, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: Sitting in a chair provides back support, allowing for better focus on shoulder engagement.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight in the chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight in each hand at shoulder height with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and press the weights overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control the weights as you lower them back to shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optional: perform with both arms simultaneously or alternate arms for variation.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Seated_Leg_Lifts\"><\/span><b>3. Seated Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Hip flexors, quadriceps, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: The chair provides stability while allowing for a full range of motion in the leg lifts.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at the edge of the chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg straight out in front of you, keeping it parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a moment, then lower it back down without letting it touch the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs, repeating for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase the difficulty, wear ankle weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider adding a resistance band around your thighs for an extra challenge.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Morning_Chair_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60859\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-1024x576.png\" alt=\"Morning Chair Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/10-Yoga-Chair-Exercises-for-Seniors-To-Keep-Them-Healthy-and-Fit-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Seated_Row\"><\/span><b>4. Seated Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Upper back, biceps, and shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: A chair allows for upright posture while effectively targeting the back muscles without strain.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit upright in the chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold weights or a resistance band with arms extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the weights or band towards your torso, squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body during the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your arms back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase resistance, use heavier weights or a tighter grip on the band.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Seated_Bicycle_Crunch\"><\/span><b>5. Seated Bicycle Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Abdominals, obliques, and hip flexors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: The chair provides support for your back, allowing for focus on core engagement.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at the edge of the chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly while keeping your back straight and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one knee toward your chest while rotating your torso to meet the knee with the opposite elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase the intensity, hold weights in your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure slow and controlled movements for maximum effectiveness.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Chair_Push-Ups\"><\/span><b>6. Chair Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Chest, shoulders, triceps, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: Performing push-ups on a chair reduces the load compared to floor push-ups, which makes it accessible for various fitness levels.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of the chair, shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your feet back, keeping your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the edge of the chair, bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain core engagement throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To add resistance, use a weighted vest.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Chair_Dips\"><\/span><b>7. Chair Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Triceps, shoulders, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: The height of the chair allows for a controlled range of motion, which helps reduce strain on the shoulders.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of the chair with your hands next to your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide your glutes off the edge of the chair and extend your legs in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows until your arms are at about a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your hands to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase difficulty, place your feet on another chair or hold weights in your lap.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Standing_Knee_Raises\"><\/span><b>8. Standing Knee Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: Hip flexors, quadriceps, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Modification: Using the chair for support helps maintain balance while performing knee raises.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Steps to Perform:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand beside the chair, placing one hand on it for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend the opposite leg straight out behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the extended leg up towards your chest, engaging your core as you raise it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the leg back down without touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions, then switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To enhance the challenge, wear ankle weights or perform without using the chair for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain an upright posture throughout the movement.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_Doing_Chair_Exercises\"><\/span><b>Can I Lose Weight Doing Chair Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can potentially lose weight by incorporating chair exercises into your fitness routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss is primarily dependent on creating a calorie deficit through a combination of exercise and healthy eating habits (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While chair exercises may not burn as many calories as more intense workouts, they can still contribute to overall weight loss when they\u2019re combined with a well-balanced diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chair exercises are also beneficial for those who have limited mobility or injuries that prevent them from engaging in traditional forms of exercise. They provide a low-impact option for staying active and maintaining muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8026892\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The mental benefits of chair exercises, such as improved mood and reduced stress, can also indirectly contribute to weight loss by promoting healthier habits and overall well-being.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Morning_Chair_Workout\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Flatten_My_Stomach_While_Sitting_in_a_Chair\"><\/span><b>How Can I Flatten My Stomach While Sitting in a Chair?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Using seated chair exercises to help create a calorie deficit for weight loss can also help flatten your stomach. Although you can&#8217;t spot-reduce fat in one specific area, strengthening your core muscles with chair exercises can further help give the appearance of a flatter stomach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some effective chair exercises that target your abs and obliques include the seated bicycle crunch, seated Russian twist, and seated knee tucks. Consistency and proper form are the key to seeing results.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-routine-for-seniors\/\">Chair Yoga Routine for Seniors: 8 Exercises for a Full-Body Workout at Home<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_the_7-Minute_Chair_Workout_Actually_Work\"><\/span><b>Does the 7-Minute Chair Workout Actually Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7-minute chair workout is a short, high-intensity interval training (HIIT) routine that can provide an effective total-body workout in a limited amount of time. It&#8217;s far better than doing no exercise at all.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those with busy schedules or limited mobility, the 7-minute chair workout can be a great option for staying active and getting in some physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that while the 7-minute chair workout is a convenient option, it may not provide enough variety or resistance for long-term fitness goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week, along with muscle-strengthening activities at least two days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html#:~:text=Key%20points,muscle%2Dstrengthening%20activity%20each%20week.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 7-minute workout can work as an alternative but shouldn\u2019t be relied upon as your sole form of exercise.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-61238\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_3-1024x576.png\" alt=\"Morning chair workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/chair-yoga_seniors_3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_quick_workout_still_effective\"><\/span><strong>Is a quick workout still effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A quick workout is better than no workout. However, the length of a workout doesn\u2019t determine its effectiveness. Intensity and consistency are more important factors to consider for achieving fitness goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_fit_in_10_minutes_a_day\"><\/span><strong>Can you get fit in 10 minutes a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">10 minutes a day is better than zero minutes, although it may not be enough to achieve significant fitness results. To see progress, you should aim for at least 30 minutes of exercise per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic physical activity per week, together with muscle-strengthening activities at least two days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html#:~:text=Key%20points,muscle%2Dstrengthening%20activity%20each%20week.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_workout_be\"><\/span><strong>How long should a workout be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The duration of a workout depends on individual fitness goals and ability levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week, together with muscle-strengthening activities at least two days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html#:~:text=Key%20points,muscle%2Dstrengthening%20activity%20each%20week.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are looking to lose weight or build strength, longer workouts may be necessary. It&#8217;s important to listen to your body and adjust accordingly.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_work_out_with_dumbbells_every_day\"><\/span><strong>Should I work out with dumbbells every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A daily dumbbell workout can be effective, but it&#8217;s important to give your muscles time to rest and recover. It&#8217;s generally recommended to have at least one day of rest between strength training sessions for the same muscle group.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2160&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Morning_Chair_Workout\" 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 exercises offer numerous benefits for individuals of all ages and fitness levels. They provide an accessible way to stay active, improve strength and flexibility, and promote overall well-being.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By incorporating these exercises into your daily routine, you can reap the physical and mental rewards of regular exercise without the need for expensive equipment or a gym membership. Remember to consult a healthcare professional before you start any new fitness regimen, particularly if you have any pre-existing conditions or injuries.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Working out in the morning has its upsides. Many of us feel more energized and motivated to start our day following a good workout. It can also set the tone for a healthy and productive day ahead. Some research supports the idea that working out early in the day can improve your overall sleep quality [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71498,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[203],"tags":[],"coauthors":[45],"class_list":["post-71497","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>Morning Chair Workout: 8 Exercises You Can Do With or Without Weights - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 MORNING CHAIR WORKOUT \u27a4 is a great way to start the day. Learn about the top chair exercises you can do at home, their modifications, and how they can contribute to weight loss.\" \/>\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=\"Morning Chair Workout: 8 Exercises You Can Do With or Without Weights\" \/>\n<meta property=\"og:description\" content=\"The \u2605 MORNING CHAIR WORKOUT \u27a4 is a great way to start the day. Learn about the top chair exercises you can do at home, their modifications, and how they can contribute to weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/\" \/>\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=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-18T12:01:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4473-morning-chair-workout.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Morning Chair Workout: 8 Exercises You Can Do With or Without Weights\",\"dateModified\":\"2025-03-18T12:01:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/\"},\"wordCount\":2339,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/morning-chair-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4473-morning-chair-workout.png\",\"articleSection\":[\"Chair Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Working out in the morning has its upsides.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Many of us feel more energized and motivated to start our day following a good workout. It can also set the tone for a healthy and productive day ahead.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some research supports the idea that working out early in the day can improve your overall sleep quality and help regulate your body's circadian rhythm (<\/span><a href=\\\"https:\/\/www.piedmont.org\/living-real-change\/5-benefits-of-morning-exercise\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). In addition, completing a morning workout frees up time later in the day for other activities or responsibilities.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But finding time to hit the gym or attend a fitness class before work may not always be possible. 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