Improve Your Health With Movement
Experience simple exercise routines to help relieve pain and boost your mobility. Join us at The Chair Lady and improve your health today!
Who We Are
Highly qualified and motivated professionals
Exercise at Home and Work
Modern day lifestyles result in many of us sitting down for long periods such as working at your computer in the office, laptop at home or just relaxing in front of the television.
Prolonged sitting is associated with a variety of health issues, including increased risk of chronic diseases, musculoskeletal problems, and even shortened lifespan. It can slow down metabolism, affect blood sugar regulation, and contribute to weight gain and obesity. (Ref. BMA)
Specific Health Risks:
- Cardiovascular Disease:
Sitting for extended periods can negatively impact blood flow, potentially contributing to high blood pressure, elevated cholesterol, and increased risk of heart disease and stroke.
- Type 2 Diabetes:
Prolonged sitting can impair the body's ability to regulate blood sugar, increasing the risk of developing type 2 diabetes.
- Musculoskeletal Problems:
Sitting for long hours can lead to muscle weakness, especially in the legs and core, and contribute to back pain, neck pain, and poor posture.
- Weight Gain and Obesity:
A sedentary lifestyle can slow down metabolism and increase the likelihood of weight gain and obesity.
- Deep Vein Thrombosis (DVT):
Blood clots can form in the legs due to prolonged inactivity, increasing the risk of DVT and pulmonary embolism.
- Mental Health:
Sedentary behavior can negatively impact mood, potentially contributing to feelings of fatigue and reduced productivity.
The British Medical Association (BMA) doesn't specify a daily minimum exercise amount. However, general health guidelines recommend adults aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, spread throughout the week. This could be achieved through 30 minutes of moderate-intensity exercise most days of the week. Muscle-strengthening activities should also be incorporated at least twice a week.
Here's a more detailed breakdown:
- General Health:
Aim for at least 150 minutes of moderate-intensity activity (like brisk walking) or 75 minutes of vigorous-intensity activity (like running) per week.
- Moderate-Intensity:
This could be achieved through 30 minutes of brisk walking on most days of the week.
- Muscle Strengthening:
Include activities that work all major muscle groups at least two days a week.
- Breaking Up Sedentary Time:
Even short bursts of activity can be beneficial, so try to break up long periods of sitting throughout the day.
- Variety:
Incorporate a mix of aerobic and muscle-strengthening activities for overall health.
The Chair Lady – we work alongside the elderly and the infirm. Through chair-based exercises we promote:
- Muscle Strengthening
- Breaking Up Sedentary Time
- Provide a Variety of Activities
- Improve Cardiovascular function
- Mental and Physical Health
Your Partner in Health and Fitness
At The Chair Lady, we believe that exercise is the key to a healthier life.
We specialise in creating short Exercise Video Routines.
Our expertise focuses on relieving pain and increasing mobility.
Why Choose Us?
Explore our unique offers that set us apart from the rest of the fitness industry.
Simple Routines
Tailored fitness plans addressing individual health concerns
and mobility challenges.
Please click on the photo to access our free 1 minute sample.
Expert Guidance
Benefit from a knowledgeable instructor dedicated to your health
and wellness.
Friendly Support
Support through personal experience in overcoming mobility problems.
ENDORSEMENTS
When Janette lived more locally, she attended Revival in the Church Hall in Sleights every week and was a popular routine that focused on fun and healthy exercise. I recall the immense appreciation everyone showed Janette and her husband on her last session. Armchair exercises were ideal for Revival members and I still do some of them now. Well worth a look for anyone who prefer or has to exercise at home.....Brian Jones, Sleights.
Proven Results
Our clients experience significant improvements in pain management and mobility.
Please click on the photo to see the testimonial.
Video Routines
Shoulder Exercise Routine
This simple exercise routine will help improve your posture, relieve tension headaches and shoulder muscular pain. It is a taster routine.
£5
Arms & Shoulders Exercise Routine -1
This consists of a series of workouts for the arms and shoulders to help improve posture and relieve pain in your upper back and shoulders. It is for those with limited mobility or the fully fit.
£15
Arms & Shoulders Exercise Routine -2
This is the second of two videos to help improve your posture and relieve pain in your upper back and shoulders. It can be done by those of limited mobility or the fully fit.
£15
Feet & Ankles - Exercise Routine 1
This is the first of two videos to help relieve the pain and stiffness and maintain mobility. It must be done seated and can be done by those of limited mobility or the fully fit.
£15
Feet & Ankles - Exercise Routine 2
This is the second of two videos to help relieve the pain and stiffness, swelling and maintain mobility. It must be done seated and can be done by those of limited mobility or the fully fit.
£15
Hand Exercise Routine
This routine will help with Osteoarthritis, and relieve pain in sore and aching fingers. It is a good exercise routine for work related pain and stiffness such as may occur when using computer keyboards.
£15
Head & Neck Exercise Routine
This video will help improve your posture, relieve tension headaches and improve mobility.
£15
Seated Legs Exercise Routine
This video will help improve your strength, mobility and tone the muscles.
£15
Standing Legs Exercise Routine
This video is a standing exercise designed to help improve your balance and tone your leg muscles.
£15
Exercise at Your Leisure
It can be hard to find the time or the motivation to get the exercise our body needs to keep us fit and healthy. Gym membership is expensive and let's face it, it's not for everyone.
We have put together a series of exercises lasting approx. 3 to 5 minutes that can be done on your breaks at home or at work. We call them BreakACise. They are simple and effective, designed to target different areas of the body, helping with pain management and recovery, and improve mobility and fitness.
Remember - Little and often is an effective means of regaining and maintaining fitness and can be done when and where you like.
Exercise at Your Leisure - BreakACise
Back and Shoulders
This low impact exercise routine concentrates on mobilising your back and shoulders.
It is especially helpful if you suffer from stiffness and discomfort in your upper back as a result of sitting hunched over all day, have arthritis in your back and shoulders or just simply want to improve or retain mobility.
This short routine includes a 1-minute cardio to warm up your shoulders followed by a short dynamic stretch before going into an exercise that will strengthen your upper arms and shoulders. It ends with a static stretch that will help you relax and stretch out your spine and arms.
At the end of this BreakACise you will feel re-energised and ready to get on with the rest of your day – or will you want to try one of our other routines?
£5
Back and Shoulders 2
Whilst this is a low impact routine you might find the cardio exercise a little challenging so please take your time with it.
This short routine has been designed to help raise your heart levels whilst at the same time stretch your upper back and shoulders, in turn helping to relieve upper back pain. It is especially helpful if you spend a lot of time sitting or have arthritis in your shoulders.
It will also help to improve your posture, especially if you suffer from upper cross syndrome. And of course the cardio is just fun and sure to make you smile.
£5
Legs 1
This exercise is a low impact exercise designed to build and improve the muscle tone in your thighs, however the cardio is quite difficult so please be careful.
This short routine will help raise your heart level before it slows down the tempo and concentrates on your thighs. It is especially helpful if you have limited mobility or spend a lot of your time sitting down.
It includes 1 minute cardio, Leg kicks, Leg extensions and finally a Calf stretch
£5
Exercise at Your Leisure - BreakACise
Back and Shoulders 3
This is a low impact exercise designed to build your stamina, mobilise your rotator cuff and reduce pain in your upper back.
It is especially useful if you suffer from arthritis in your shoulders and back but please be careful when completing the cardio – take it easy.
This routine includes 1 minute cardio, an exercise to mobilise rotator cuffs an exercise to mobilise your upper back and finally a stretch.
£5
Legs and Ankles
This low impact exercise is designed to improve the strength and mobility of your ankles and legs. It is vitally important that we keep our ankles as mobile as possible as this will help prevent falls.
This is a great exercise routine if you spend a lot of time sitting down. It also helps to reduce arthritic pain in ankles and feet by keeping them mobile.
It includes a short cardio, a leg strengthening exercise, an ankle mobilising exercises and finally an ankle stretch.
£5
Hands and Wrists
This short low impact exercise has been created to help keep our hands and wrists mobile.
Some of these exercises can (and should) be done on a daily basis, particularly if you have arthritis in your hands or suffer from carpel tunnel syndrome. The routine will stretch your wrist muscles and tendons in your hands.
The routine includes a wrist roll, followed by 3 stretches designed to test the mobility of your wrists and fingers to the limit and finally ending in a gentle yoga stretch.
£5