What kind of exercise can I do without really moving?

after_the_rain
after_the_rain Posts: 30
in Fitness and Exercise
I know, sort of a weird question, but I'm hoping you guys might have some ideas. :)

I work at a group home for teens overnight, they are in the highest level of care so I have to be directly supervising all night. What they usually have me do is set up a small table and chair in the hallway right outside of the bedrooms (I do visually check on each resident every ten minutes). They're pretty good about sleeping through the night now so the majority of the time I'm just sitting out in the hallway by myself (company does let me read, watch netflix, etc) The area I have in the hallway is very small, and the floor is also very creaky so I can't do anything that requires much jumping or walking. But I want to do some exercising during this time. I also cannot do anything where I'd be on the ground like sit ups or crunches (just because of the off chance that something happens and I need to be up in a second and it would take me too long to get up).

Any ideas? :)

Replies

  • k_nicole87
    k_nicole87 Posts: 407 Member
    Uhh....wall sits?
  • techgal128
    techgal128 Posts: 719 Member
    There's yoga you can do while sitting on a chair. It's designed for people with injuries but hey, it's a start! Also, it will look weird but I know a lady with bad knees who used to do her cardio by quickly rocking her arms back and forth (bent at the elbows).
  • k_nicole87
    k_nicole87 Posts: 407 Member
    http://www.prevention.com/fitness/strength-training/couch-potatos-workout
  • klkarlen
    klkarlen Posts: 4,366 Member
    How about something with resistance bands? Might be able to modify some exercises to be done while sitting.
  • raggiemom
    raggiemom Posts: 139 Member
    check out youtube for chair exercises, a lot of videos on there...designed mainly for seniors or w/c people but at least it's something!!
  • bslyce
    bslyce Posts: 7
    dips on your chair or lunges
  • after_the_rain
    after_the_rain Posts: 30
    Awesome, thanks for the replies!! I don't have to be seated, I just can't be doing jumping jacks or anything like that with a ton of jumping or walking around.
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
    Lots of stuff!!
    Dips
    static lunges
    squats
    Pushups on the table or chair
    chair crunches
    leg extensions
    calf raises
    wall sits
    wall pushups
    Bicep curls with water bottles or resistance bands
    Shoulder presses (water bottles/resistance bands)

    I'm sure there's more. You can even take the above list and do this as a circuit!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Kettlebell swings.
  • bbb84
    bbb84 Posts: 418 Member
    mini stepper ... or they make a small "bike" (basically just pedals that you can either put on your desk and crank with your hands or under your desk and move your feet while you sit.
  • RunDomRun24
    RunDomRun24 Posts: 13 Member
    lunges and squats
  • CleanUpWhatIMessedUp
    CleanUpWhatIMessedUp Posts: 206 Member
    Lunges and squats and arm circles(just spin your arms around in tiny circles for a few minutes)
  • RINat612
    RINat612 Posts: 251 Member
    I would suggest body weight squats. Your feet are planted so no jumping around. And it's the best lower body / core exercise out there. It sounds like your situation is perfect for a lot of reps of light weight. I would use that time to perfect my form. Then when you add the bar with weights at home / the gym, your form should be spot on.
  • yogicarl
    yogicarl Posts: 1,260 Member
    Bodyweight squats
    and (depending on your current strength/skill): chair assisted (or without chair) pistol squats.

    Push-ups - off the chair seat, off the floor or using the chair to make the push-up a decline - again depending on your strength in these.

    Resistance band bent over rowing, or single arm row with the resistance band doubled and hooked under your foot, using the chair seat for your other (supporting) hand and knee on the seat as you would with a bench.

    Sitting on the seat now - tuck knees tightly into chest to work the abdominals and/or push down on the seat and rise into an L-sit; hold for 10 - 60 seconds each rep; depending on your strength in this area.

    - and that's a complete bodyweight workout hitting all major muscle groups.

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