Chair Exercises for Single Parents: Start at the Table

Some weeks, the idea of a “workout” is laughable. You are running on broken sleep, you have been ill, or you have not exercised in years and the thought of getting down on the floor feels like too much. That is fine. You can start at the kitchen table. These chair exercises for single parents are seated and chair-supported strength moves for when you are exhausted, recovering or brand new to exercise. They take 10 to 15 minutes, need one sturdy chair, and you can stop the moment a child needs you.

I use variations of these with clients in Archway who are coming back from illness, injury or just a really hard year. They are not a lesser workout. They are the right workout for where you are right now.

Before you start

• Use a sturdy chair without wheels, ideally a kitchen or dining chair, pushed against a wall so it cannot slide.
• Sit near the front edge with feet flat on the floor, hip-width apart.
• If you are recovering from illness, surgery, an injury or have recently had a baby, check with your GP or physio before starting. After a birth, the NHS advises waiting for your postnatal check, usually around 6 to 8 weeks, before more than gentle activity (see your 6-week postnatal check).
• If you feel dizzy, short of breath beyond normal effort, or have chest pain, stop straight away and get medical advice.

Why chair exercises for single parents are worth doing

The NHS recommends adults do strengthening activities on at least 2 days a week, and its page on why sitting too much is bad for us encourages breaking up long periods of sitting. Chair exercises tick both boxes without needing energy you do not have. They also rebuild something that matters a lot as a parent: the ability to get up and down easily, carry shopping and lift a child without straining.

Level 1: Fully seated (exhausted or very new)

Do each for 30 to 45 seconds, rest 30 seconds. Go round 2 times.

1. Seated marches. Sit tall and lift one knee, then the other, like marching. Hold the sides of the seat if you need to.
2. Seated leg extensions. Straighten one leg out in front, squeeze the thigh for 2 seconds, lower. 10 each leg.
3. Seated arm press. Hold a tin of beans or a water bottle in each hand at shoulder height and press up overhead. 10 reps.
4. Seated twist. Arms crossed over your chest, turn gently to one side and back, keeping your hips still. 8 each side.
5. Ankle pumps and heel raises. Lift your toes, then your heels, alternating. 20 reps. Great for circulation after long periods sitting.

Level 2: Chair-supported (ready for a bit more)

Do each for 10 to 12 reps, rest 45 seconds. Go round 2 or 3 times.

1. Sit to stand. From sitting, lean slightly forward, push through your heels and stand up. Sit back down slowly, taking 3 seconds. Use your hands on your thighs at first, then try without. This is the single most useful exercise on this page.
2. Chair push-ups. With the chair against a wall, put your hands on the seat edge, walk your feet back and lower your chest towards the seat. Much easier than the floor. If it is too hard, use the kitchen worktop instead.
3. Standing side leg raise. Hold the chair back, lift one leg out to the side, keeping your body upright. 10 each side.
4. Chair-supported calf raises. Hold the chair back and rise onto your toes, lower slowly. 15 reps.
5. Seated knee hug. Sit tall, hug one knee to your chest, lower, swap. A gentle core move that does not require lying on the floor.

Level 3: Using the chair as equipment

When Level 2 feels easy for two weeks, try:

• Slow sit to stand with a 5-second lowering and no hands.
• Split squat with one hand on the chair back for balance, 8 each leg.
• Step-backs holding the chair, stepping into a small reverse lunge, 8 each leg.

At this point you are ready for most beginner home workouts. The NHS strength exercises page has more simple ideas.

Fitting it into a solo parent day

• Breakfast table: seated marches and leg extensions while the kids eat.
• Homework time: sit to stand every time you get up to check their work.
• After bedtime: one full round of Level 2, quietly, before the sofa.
• Kids want to join in? Let them do sit to stands with you. Count together.

When tiredness needs a different answer

Exercise can help with energy, but if you are tired all the time for no clear reason, please speak to your GP. The NHS page on tiredness and fatigue explains when to get help. I also wrote about exercising when you are sleep deprived and getting back to exercise after illness, which pair well with this routine. The single parent fitness hub has more ideas for training around solo life.

Where a class fits

When you are ready to step up, a class with easier options for every move is a good bridge. My SYP Unlock hip and back mobility class is gentle and focused on moving well, which suits people coming back from a tough spell.

FAQs

Can you get stronger doing chair exercises?

Yes, especially if you are new or returning to exercise. Moves like sit to stand build real leg strength. Progress by slowing down and using fewer hands.

Are chair exercises good after an illness?

They can be a gentle way back, but check with your GP first, especially after a serious illness, surgery or if you still have symptoms.

How often should I do chair exercises?

Two or three times a week for the strength moves, and seated marches or ankle pumps any time you have been sitting for a long while.

What chair is best for exercise?

A sturdy chair with four legs, no wheels and no arms, placed against a wall so it cannot slide.

Book your first class

When you feel ready for the next step, come and train with a small, friendly group. SYP Bootcamp runs 45-minute classes indoors in a church hall in Archway N19, max 10 people, £15 a class, and every exercise has an easier option. Book my £15 class or call or WhatsApp me on 07301 512215 to talk it through first. If you are working around an injury or a health condition, my injury-safe personal training starts exactly where you are.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.