Move it Monday | Sit and Fit

Chair and Legs

“I can hardly walk without getting short of breath”

“I have bad knees and a bad back”

“I am not able to stand for very long”

Many of the patients I work with are not able to perform tasks that we often times take for granted. The above statements are ones that I hear from most of my beloved patients. I try my best to work together with them, and under their doctor’s discretion, to develop a plan that includes physical activity within their reach.

Sitting/chair exercises have been quite successful with many of the patients I work with and I usually suggest for them to search for free online resources to make it even more feasible.

I decided to give some of those exercises a try myself and share how we could move it while we sit.

Day 1

I did this workout without weights since most of my patients do not have them, but the gentleman in this video, Rob, used cans of food as his weights and I loved that!

Rob also had such a contagious smile and positive attitude, making this workout enjoyable as well as effective.

Day 2

This video is great for those that need a shorter workout and even though I also did not use weights for this one, you may use water bottles like in the video.

On this day, I also did a workout from fellow blogger Deniza. This one was just as an added bonus for me.

Ask Deniza Leg Workout

I did 3 rounds and it was an awesome lower body workout! I felt it the next day 😉

A stretch and cool-down followed of course.

Day 3

I searched online (using Elliot for Water as the search engine) for sitting exercises and I found one from Shape Magazine that made me break a bit of a sweat.

Shape Magazine Chair Exercises
Click Image for Full Exercise

I really liked this workout because it can be adapted to your personal fitness level by simply adjusting the speed.

Day 4

For this day, I went back to the desk exercises I showcased on previous Move It Mondays:

PopSugar’s Desk Exercises for strength training

Chair Sun Salutations for stretching and relaxation

You can still be fit while you sit and I love to hear the joy in the voices of those I worked with when they found a way to be active without further compromising their health.

FitSugar Motivational Fitness Quote

Much Love,


About Yentl 184 Articles
Welcome, Beautiful! I'm Yentl. A holistic dietitian & inner beauty coach dedicated to inspire you to live your passions, love yourself & others, and savor the journey along with deliciously nourishing treats for the ride...

46 Comments on Move it Monday | Sit and Fit

  1. Reblogged this on and commented:
    Sharing again…..For me if NO ONE ELSE.
    Nena has SUPER Exercise posts on Mondays. This is for those of us who are really out of shape and limited in what we can do She has posts for all levels.
    Nena is the author behind : youunfolded

  2. I’ll chime in with appreciation for this post. With FM and CFS I have become very de-conditioned, yet exercise is an important part of recovery. So I’ve been a little stymied as to what to do. Exercising while sitting might be the answer! Thank you so much!

  3. This is a great post! A while ago I thought I was ready to live in a brand-new independent-living senior’s apartment building – NOT (I’m only a ‘senior’ when I visit home). So to invest in my community and encourage my neighbors past the gossip circles and negativity (when I ignored my doorbell and phone for a few days to work), I started a sit-ercize group. How I wish I knew you then. These videos and ideas are excellent!

    • Wow!! What a great way to take charge of your life and help others! You are inspiring:)
      It is amazing how many free videos are out there! Hope we can both help each other in whatever way we can now☺️

  4. Loved this Post so much. I am very inspired. Now folks , Hopefully Nena’s book is coming out sooon. Its also about how Alwynn faced his fears, among other lovely stuff LOL. Also our dear author has a secret stash of Starbucks, #fuel 🙂 🙂
    Very good post.

  5. Super cool Nena! Really challenges you to try everything you can to still work out. I knew a man who had to use a wheelchair, but he was absolutely amazing. I would see him in the gym several times per week.

  6. Awesome exercises!!! However, I couldn’t help but think that Rob should probably use something other than food for his weights lol…it might help eliminate any temptation!

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