Exercising While Sitting Down

1. Turn your head slightly toward the direction you will be stretching, and tilt your head diagonally toward your chest and hold for at least 15 seconds.
2. If you would like a little added stretch, use your hand to gently and steadily pull your head forward on the diagonal.
3. Repeat 2 to 4 times toward each side.

1. Raise both arms straight above your head.
2. Slowly drop your right arm and lean to the right. Feel the stretch in your left side.
3. Hold for at least 15 seconds.
4. Go back to your original position with your arms over your head.
5. Then drop your left arm and lean to the left.
6. Repeat 2 to 4 times toward each side.

1. Extend your arms out in front of you.
2. Keeping your arms straight, rotate your wrists in small circles.
3. Do 10 circles to the right, and then 10 to the left.

This exercise helps get your heart beating faster.

1. Sit tall with your arms extended above your head.
2. Raise your right knee while you lower your left elbow toward your right knee. They don't have to touch.
3. Now go back to your original position.
4. Raise your left knee toward your right elbow. Then go back to your original position.
5. Keep going back and forth in a smooth rhythm for 1 minute. Work up to doing the exercise for 5 minutes or longer.

1. Straighten and lift one leg, and hold while you slowly count to 5. Be sure you don't lock your knee.
2. Slowly lower your leg back down.
3. Repeat 8 to 12 times.
4. Do the same exercise with the other leg.

Note: If this exercise becomes easy, you can add a light weight around your ankle or tie an elastic resistance band to the chair leg and your ankle.

Note: You need to be in a chair with armrests to do this exercise.

1. Sit tall with your feet flat on the floor and spread comfortably apart.
2. Grip the armrests, and take a deep breath in.
3. Now breathe out as you use your arms to push your body off the chair. (You're not pushing up with your legs.) Straighten your arms as much as you can.
4. Hold for about 1 second, and then lower yourself back to the chair.
5. Repeat 8 to 12 times.

1. Lift your arms near the level of your shoulders with your elbows pointed straight out.
2. Bring your elbows back while you squeeze your shoulder blades together. Don't lift or shrug your shoulders as you are squeezing.
3. Hold 6 seconds.
4. Repeat 8 to 12 times.

1. Sit tall with your feet flat on the floor and spread comfortably apart.
2. Roll your shoulders up, then back, then down, then forward in a smooth, circular motion.
3. Now roll your shoulders in the other direction.
4. Repeat 2 to 4 times.

1. Sit tall in your chair, and raise the ball straight above your head.
2. Keeping your arms up, bend your elbows as you lower the ball behind your head.
3. Then slowly raise the ball until it's back to its original position above your head.
4. Repeat 8 to 12 times.

1. Sit tall in your chair, and hold the ball out in front of you.
2. Slowly stretch your arms forward to move the ball away from you, like you're handing the ball to someone. You will feel the stretch across your upper back.
3. Go back to the starting position.
4. Repeat 2 to 4 times.

This exercise helps get your heart beating faster.

1. Sit tall in your chair, and raise the ball straight above your head.
2. Keeping your arms straight, slowly make a wide circle, bringing the ball down to your left, in front of you, over to the right, and then above your head again.
3. Slowly make another circle going in the other direction.
4. Keep making circles in a smooth rhythm for 1 minute. Work up to doing this exercise for 5 minutes or longer.

1. Sit tall, and keep your feet comfortably apart.
2. Hold the ball in front of you.
3. Keeping your feet and legs still, slowly turn your shoulders to the left. Go as far as you feel comfortable. You'll feel the stretch in your back and shoulder.
4. Turn back to your center, and slowly turn your shoulders to the right.
5. Repeat 2 to 4 times in each direction.

1. Sit tall, and keep your feet comfortably apart.
2. Place the ball between your knees.
3. Using your knees, squeeze the ball for 6 seconds, and then slowly release (but don't let the ball fall).
4. Repeat 8 to 12 times.

1. Hold the ball in front of your chest with your elbows pointed straight out.
2. Squeeze the ball between your hands. Keep squeezing for about 6 seconds, and then relax.
3. Repeat 8 to 12 times.

1. Trace the alphabet in the air with your right foot. This helps your ankle move in all directions.
2. Then trace the alphabet with your other foot.

1. Sit tall with your feet comfortably apart.
2. Look straight ahead, and don't allow your head to tilt back. As you take a deep breath, open your arms out to the sides and roll your arms back. Your palms will turn outward, and you will feel a stretch across your chest.
3. Breathe normally as you hold this stretch for at least 15 seconds.
4. Lower your arms to your sides and let your palms turn back toward your legs.
5. Repeat 2 to 4 times.

This exercise helps get your heart beating faster.

1. Sit with your feet slightly apart, and keep your hands at the edge of your chair or on the armrests.
2. March in place, lifting your knees high toward the ceiling. Remember to breathe normally.
3. Keep marching in a smooth rhythm for 1 minute. Work up to marching 5 minutes or longer.

1. Sit tall with your feet comfortably apart.
2. Put the elastic band under your feet, with one end of the band in each hand.
3. Keep your arms out in front of you and your shoulders.
4. Now pull the band back toward your hips.
5. Slowly return to the starting position.
6. Repeat 8 to 12 times.

1. Sit tall with your feet comfortably apart.
2. Wrap the band around your thighs just above your knees. You can tie the band or hold it tightly closed with both hands.
3. Slowly spread your knees apart.
4. Slowly return to the starting position.
5. Repeat 8 to 12 times.

1. Sit tall with your feet comfortably apart.
2. Hold a soup can in each hand.
3. Bring the cans to your shoulders.
4. Slowly raise the cans above your head.
5. Slowly bring the cans back down to your shoulders.
6. Repeat 8 to 12 times.

1. Sit tall with your feet comfortably apart.
2. Hold a soup can in each hand, with your arms by your sides.
3. Slowly curl the cans up toward your shoulders.
4. Slowly lower the cans to the original position.
5. Repeat 8 to 12 times.

1. Sit tall with your feet comfortably apart.
2. Slowly rock your feet forward until only your toes are touching the floor.
3. Now rock your feet back until only your heels are touching the floor.
4. Repeat 8 to 12 times.