04/21/2026
Seated Exercise - The Truth About Adaptive Fitness🪑💪🏼
- written by our group class instructor Lisa Cassidy
Seated fitness is often misunderstood as a lesser form of exercise and something reserved only for those who are unable to stand. In reality, current evidence and public health guidance challenge this perception. It is a valid and effective form of exercise that can improve cardiovascular health, muscular strength, mobility, balance, and overall function. These benefits extend beyond the workout itself and carry into everyday activities such as reaching, lifting, dressing, and transferring. Maintaining these abilities is closely tied to independence and quality of life, especially as we age. As physical inactivity continues to be a widespread concern, accessible forms of exercise are becoming increasingly vital for supporting overall health for diverse populations.
It is important to distinguish between sedentary behaviour and seated exercise. Sedentary behaviour refers to passive sitting with little to no movement, which is associated with an increased risk of chronic disease. In Canada, adults spend an average of over 9 hours per day sedentary. The problem isn’t sitting. It’s not moving while you sit. Incorporating structured movement breaks and “active sitting” throughout the day can help shift that pattern by turning passive time into time well invested. It is a simple addition to our lifestyle regardless of ability or age. Your body will thank you for it in the long run.
With continuous movement, changes in tempo, or added resistance, a seated class can reach moderate to vigorous intensity levels providing cardiovascular benefits. These occur when the heart rate is elevated and sustained, regardless of whether movement is done standing or seated. Health guidelines recommend at least 150 minutes of moderate aerobic activity per week, and they do not require that activity to be done on your feet. A seated approach can absolutely contribute to meeting these recommendations and is linked to reduced risk of heart disease, stroke, type 2 diabetes, and premature mortality.
Mobility and joint health are another important piece of the puzzle. Regular movement helps keep joints flexible, reduces stiffness, and supports circulation. Strength work supports this as well, and can be done effectively while seated. Tools like resistance bands, dumbbells, or a Pilates ball, can add variety and challenge. They allow for pushing, pulling, lifting, and controlled movements that contribute to muscle and core strength. It’s not about what you’re using, it’s about how you’re moving. With the right approach, seated strength work can be accessible and surprisingly challenging.
Balance is often thought of as something that only happens when standing, but it is really about control of the body. Even in a seated position, the body is constantly working to stabilize, adjust, and respond to movement. Challenging balance through trunk engagement, weight shifts, rotation, and coordination, these patterns improve body awareness, proprioception, coordination, and reaction time. In rehabilitation settings, this type of training has been shown to improve stability and functional outcomes, providing a safe and effective foundation for overall balance, particularly for those at risk of falls.
According to ParticipACTION’s 2025 Report Card, less than half of Canadian adults meet the recommended physical activity guidelines, with trending participatory decline in older adults and those with limitations. Only 13.6% of adults meet the full 24-hour movement guidelines (activity + sedentary + sleep). Many people are not inactive because they don’t want to move, but because the options available to them don’t fit their needs. One of the greatest strengths of the seated approach is its accessibility, which helps bridge that gap while still delivering meaningful physical benefits. Exercise that feels achievable is far more likely to be done consistently, and consistency is what drives results. For individuals living with pain, injury, balance concerns, or mobility limitations, seated classes offer a realistic and effective way to stay active.
All of this evidence shows that seated exercise should not be viewed as a compromise or a step backward. It is an adaptation and evidence-based approach to movement that supports health, function, and long-term participation. If you have the opportunity to take a class within your community, I encourage you to be open minded and participate regardless of your current abilities. A fitness and lifestyle practice doesn’t always need to be upright and hardcore. It just needs to work. So why not take a seat?
- Lisa Cassidy
☎️Call us today
Osoyoos: 250-495-2225
Oliver: 250-498-2202
Grand Forks: 250-442-2244
Penticton: 250-328-3321
💻Or BOOK ONLINE at:
www.southokanaganphysio.com
www.skahaphysio.ca
💥WE DIRECT BILL ALL MAJOR INSURERS!💥
•physiotherapy •chiropractic •pelvic floor health •registered massage •acupuncture •IMS/dry needling •kinesiology •vestibular rehab •ICBC/Worksafe claims •counselling •TMJ •shockwave and laser therapy •custom pillows •and more:)
