The best at-home seated workouts

The NHS recommends each adult gets at least 150 minutes of exercise each week, but if you’re self isolating, it can be harder to get those steps up or access the exercise that usually makes up your daily routine.

pink, blue and green dumbells

We’re bringing you the top seated work out routines that can help you stay moving and get active from the comfort of your bed, sofa, desk chair or wheelchair.


Staying inside at this time will probably mean that your usual routine has changed considerably. If you don’t use a wheelchair, this might mean that you’re getting irritating notifications from your pedometer app telling you that you’re not meeting your daily step target.

If you are a wheelchair user, you might find that you’re not getting the exercise you usually would from travelling around in your wheelchair.

Though you might not feel like it, it’s important to stay active during this time, even if that means doing so from the comfort of your own home. Over the next few weeks, we’ll be bringing you some of the top workouts you can do in self-isolation, starting with seated workouts today.


Finding the motivation to work out at a time like this can be hard, particularly when you might be adjusting to working from home, and feeling stressed or anxious.

But, exercise has huge benefits: not only does it help you keep fit and healthy, it can improve your mental health and help you feel like you’ve achieved something each day, even if you’ve felt quite unproductive otherwise.


No matter what your ability, whether you’re an avid gym-goer or are new to exercise, seated work outs are great and can be done anywhere in your home. So, without further ado, let’s get exercising.

There are plenty of online tutorials to get you started if you’re looking for some inspiration that will get the blood pumping, and target different areas of the body to feel the burn.

This is a great fat-burning exercise that’s not only effective, but fun, too:

For an ab workout, this is a great option. If you don’t have any professional gym equipment, feel free to substitute (safely) for household items such as books, full water bottles or kettles:

For complete beginners, this professional personal trainer also is bringing accessible seated workouts, such as this one here:

Dame Kelly Holmes is also running daily workouts live on her Instagram stories, some of which include seated workouts. head over to her Instagram to get some motivation from one of the UK’s most successful sports people.

Today’s (26 March) video was participated in by former wheelchair racer, Tanni Grey Thompson, for an accessible seated workout.

If you want to try your own workouts, get some inspiration from the videos above to find out what works for you. Exercises such as chest stretches, arm raises, upper body twists, neck rotations and hip marching might sound simple, but can be a great way of achieving your 150 minutes of weekly exercise, especially if you can’t go outside.

So, what are you waiting for? Get the energy flowing and try something different during the lockdown, to stay active and healthy.

How are you exercising during the lockdown? Get involved with our #EnableCommunity and let us know over on Twitter and Instagram.

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