Exercise is often the last thing on people’s minds this time of year – but there are easy ways to stay active this Christmas
Christmas is a time when it’s very easy to overindulge, but looking after our bodies is still important during the last week of December. Even a simple bit of exercise could help you feel a little better.
Exercise doesn’t have to be a strenuous hour-long workout. You can do plenty just sitting on the couch without even realising you’re burning off those Christmas chocolates.
Joe Wicks, better known across the UK as The Body Coach, shared a simple exercise routine that takes no more than 10 minutes and can all be done whilst sat down. He said that the workout is designed to boost your energy and mood.
The routine incorporates a variety of simple seated exercises, making it accessible for any fitness level. Each exercise lasts about 35 seconds, followed by a 25-second rest, and focuses on different muscle groups to provide a full-body workout while seated.
You can follow along using this video from Joe’s YouTube channel. In it, he shows you exactly how to carry out these exercises safely.
Leg Extensions & Arm Circles
The first exercise targets the quadriceps through leg extensions performed while seated. Participants are encouraged to focus on controlled movements.
Next, you’ll move on to perform arm circles designed to strengthen shoulder and upper back muscles. In the video, Joe alternates between forward and backward motions.
Chair Squats & Toe Touches
Chair squats are introduced, focusing on controlled movements as participants sit and stand from the chair, engaging the legs and glutes. Toe touches are then performed, stretching the spine and legs. This exercise can be modified to touch shins or knees if reaching the toes is difficult.
Bicep Curls/Press & Hip/Shoulder Movements
Participants simulate bicep curls followed by overhead presses to work the arms and shoulders while maintaining a strong core. Then, the hip and shoulder movements come next, which help enhance flexibility and mobilise the upper back and hips.
Cardio Punches, leg kicks & Hamstring/Glute Activation
A cardio segment follows, where participants throw punches to elevate heart rates while seated. Leg kicks introduce balance and coordination as participants alternate kicking legs while standing or maintaining seated stability.
The final exercises focus on activating the hamstrings and glutes while supported by the chair. This emphasises subtle movements to engage key muscles.
