Stay Strong Without Getting on the Floor
Let me guess: floor workouts aren’t your thing.
Maybe the floor is too low.
Maybe your knees don’t like that angle.
Maybe your RV floor space is tiny.
Maybe all of the above.
Good news—chair workouts are legit. They’re safe, joint-friendly, and shockingly effective, especially if you’re working to stay independent and mobile.
Why Chair Workouts Work
A solid, sturdy chair gives you:
- Stability
- Support
- Confidence
- A safe way to build strength without the fear of falling
Plus, you can do them inside your RV even when it’s raining, windy, freezing, or hotter than a vinyl seat in July.
My Go-To RV Chair Routine
Try this little powerhouse:
Seated Chair Workout (Arthritis & Limited Mobility Friendly)
Perfect for RV living, small spaces, joint comfort, and beginner fitness
Equipment: Sturdy armless chair, optional resistance band
Time: 10–15 minutes
Frequency: 3–5 days per week
Always consult with your physician before beginning any exercise routine or workout program, especially if you have any medical conditions, injuries, or concerns.
Warm-Up & Strength Routine
1. Seated March – 60 seconds
Why it helps: Boosts circulation, warms up hips, gently activates the core.
How to do it:
- Sit tall with feet flat on the floor.
- Slowly lift one foot a few inches, then lower it.
- Alternate legs at a comfortable pace.
Arthritis-friendly tips:
- Lift only as high as pain-free.
- Slow the pace if joints feel stiff.
- You may tap toes instead of lifting fully.
2. Sit-to-Stand (Chair Squats) – 6–10 reps
Why it helps: Builds leg and core strength needed for daily independence.
How to do it:
- Sit near the front of the chair, feet hip-width apart.
- Lean slightly forward and press through your heels to stand.
- Slowly sit back down with control.
Arthritis-friendly options:
- Use hands on the chair or thighs for assistance.
- Perform partial stands if full standing is uncomfortable.
- Stop before fatigue causes poor form.
3. Seated Row with Resistance Band – 10–12 reps
Why it helps: Improves posture and strengthens upper back muscles.
How to do it:
- Sit upright, holding the band with arms extended.
- Pull elbows back, squeezing shoulder blades together.
- Slowly return to start.
Arthritis-friendly tips:
- Use very light resistance.
- Keep wrists neutral and relaxed.
- Reduce range of motion if shoulders feel tender.
4. Seated Leg Extensions – 6–10 reps per leg
Why it helps: Strengthens thighs and supports knee stability.
How to do it:
- Sit tall with feet flat.
- Extend one leg forward, pause briefly.
- Lower with control and repeat.
Arthritis-friendly tips:
- Avoid locking the knee.
- Keep movement slow and controlled.
- Shorten the extension if knees feel sensitive.
5. Seated Torso Twist – 6–10 reps per side
Why it helps: Improves spinal mobility and reduces stiffness.
How to do it:
- Sit upright with hands on thighs or crossed over chest.
- Gently rotate your upper body to one side.
- Return to center and switch sides.
Arthritis-friendly tips:
- Keep twists small and slow.
- Do not force the movement.
- Focus on breathing, not depth.
Cool Down (Optional – 2–3 minutes)
- Gentle neck rolls
- Shoulder shrugs
- Slow ankle circles
Safety Notes
- Move within a pain-free range.
- Mild muscle effort is okay; sharp joint pain is not.
- Stop if you feel dizzy, short of breath, or unsteady.
Small movements done consistently lead to big improvements in daily comfort and independence.
Chair Workout Tips for RVers
- Use a chair that DOESN’T roll or swivel.
- Make sure your feet can touch the floor.
- Keep movements slow and controlled.
- Stop if something feels sharp or weird.
Why This Matters
Chair workouts help you stay independent—and independence is EVERYTHING on the road. Happy RVing!
Download a printable copy of Seated Chair Workout.
For other physical activity and fitness support for RV living go to healthyrving.com.
