Staying Fit While You Sit: 5 Chair Exercises for COPD

Movement can help ease symptoms and could even prevent flares. Here are some options you can do even while seated.

Although chronic obstructive pulmonary disease (COPD) often comes with mobility limitations and concerns about shortness of breath, regular physical activity is key for reducing the frequency and intensity of flare-ups and improving the quality of your life, according to Margarita Oks, MD, a pulmonologist at Northwell Lenox Hill Hospital in New York.

“Even for those with reduced mobility or who are using supplemental oxygen, doing some form of gentle exercise can be crucial for maintaining respiratory function in addition to improving health overall,” she said.

Over the years, research has linked regular physical activity among people living with COPD to advantages such as improved lung function, reduced anxiety and depression, and better sleep quality.

And you don’t even have to go to a gym to get these benefits.

Making at-home exercise a daily habit can go a long way toward supporting your physical and mental health, added Kate Ayoub, a doctor of physical therapy who often counsels people with chronic conditions, including COPD.

“If you don’t have a regular exercise routine already, it’s never too late to start, and working with chair exercises could be a great way to feel more supported as you move,” she said.

Here are some options she suggested. You can modify them by increasing how often and how long you do each exercise based on your individual needs.

Join the free COPD community!

Connect with thousands of members and find support through daily live chats, curated resources, and one-to-one messaging.

Sign up

5 types of chair exercises

You can incorporate different styles of movement into one sequence, Ayoub said. For example, you might blend yoga, strength training, and stretching.

The purpose is to relax the muscles of your shoulders, neck, and back, which can improve breathing. Strengthening your core at the same time can help with posture, which was linked to better respiratory function in one 2016 study. Here are some options to help you get started.

1. Cat-Cow

1. Sit on a chair with both feet on the floor and place your hands on top of your thighs.
2. Inhale as you arch your spine while letting your shoulder blades come toward each other. Raise your chin toward the ceiling if that’s comfortable. This is called Cow Pose.
3. Exhale as you round your spine and drop your chin to your chest. This is Cat Pose, like a cat rounding its back.
4. Keep moving gently from arching to rounding, paying attention to your breath.

2. Gentle twist

1. Sit with both feet on the floor and bring your arms overhead, palms facing each other.
2. Twist from your belly toward the left while bringing your right hand down on your left knee and your left arm behind you. If you want a more challenging twist, you can instead bring your right hand to the floor by your left foot and raise your left arm in the air above you.
3. Hold for a few breaths, then come back to the center and switch sides.

3. Ear to shoulder

1. Sit comfortably on a chair with your shoulders relaxed.
2. Draw your chin toward your chest and gently roll your right ear toward your right shoulder.
3. Place the fingertips of your right hand on your head, above your left ear. This should add just a little extra weight to deepen the stretch — you shouldn’t be pulling down on your head.
4. Take 3–5 deep breaths, trying to relax more with each exhale.
5. Remove your right hand and repeat on the other side.

4. Overhead presses

1. Hold two light dumbbells at your shoulders, with your palms facing each other (alternatively, you can use household items like cans of vegetables or water bottles).
2. Exhale as you lift the weights straight up, making sure not to “lock” your elbows.
3. Inhale as you bring them back down to your shoulders.
4. Do a set of 10, then rest for about 30 seconds before doing another set of 10.

5. Bent-over rows

1. Sit in a chair holding dumbbells in both hands. Bend over from your hips, letting your arms hang toward the floor.
2. Pull the weights toward you, with your elbows backward, gently pulling your shoulder blades together. Keep your elbows close to your body to control the movement.
3. Straighten your arms so the weights are in the starting position alongside your body.
4. Try a set of 10, then rest for about 30 seconds before doing another set of 10.

Takeaway

Even gentle activity can be beneficial for managing your COPD, and chair exercises can be a good starting point, particularly if you have mobility issues.

But even with slow movement and support, it’s important to pay attention to your body and particularly to how your breathing is affected, said Oks.

Challenging yourself is helpful, but she suggests building more breaks into your exercise time if you’re feeling out of breath or overwhelmed. That way, you can still get the physical activity you need while giving your body and respiratory system the reset they need.