1. Seated Marching

Seated marching warms up muscles, improves circulation and encourages hip mobility, helping you remain steady when you stand and walk. To perform this exercise, sit tall with both feet flat on the floor. Lift one knee toward your chest and place it back down again before switching sides. Continue marching like this for 30 to 60 seconds.

2. Heel-and-Toe Taps

This exercise improves ankle flexibility and strengthens lower legs, potentially reducing stiffness and making walking more comfortable. Keep your heels on the floor, lift your toes toward the ceiling, then press your toes down while you lift your heels. Repeat 10 to 15 times for a quick workout.

3. Arm Raises

Arm raises keep shoulder joints moving freely and help maintain the upper-body strength needed for daily activities such as reaching and dressing. Start this exercise by resting your hands at your sides. Raise both arms straight up to shoulder height, then lower them slowly. Repeat 10 times, lifting your arms overhead if you feel comfortable doing so.

4. Seated Side Bends

Seated side bends gently stretch the waist and lower back, supporting flexibility and easing tension from prolonged sitting. Place your right hand at your side and slowly lean to the right, keeping your chest lifted. Return to the center and repeat on the left, performing eight to 10 bends per side.

5. Ankle Circles

This simple movement encourages circulation and may help reduce swelling, especially after prolonged sitting. To perform the exercise, lift one foot slightly off the floor and rotate the ankle in a slow circle, five times in each direction. Switch feet and repeat the exercise.

6. Seated Leg Extensions

Seated leg extensions strengthen the quadriceps, which play a key role when standing up from chairs and maintaining stability. Straighten one leg until it’s parallel to the floor. Hold it for 2 seconds, then lower it back down. Repeat the movement 10 times per leg to get the most from the exercise.

7. Shoulder Rolls

Shoulder rolls help loosen tight muscles, support better posture and make breathing easier, relieving tension. Start by rolling your shoulders gently up, back and then down five times. Next, switch directions to ensure you cover your shoulders' full range of motion.

8. Seated Chest Stretch

This stretch counteracts the forward-leaning position many of us fall into while reading or watching TV. Sit tall, then gently draw your shoulder blades back while opening your arms slightly behind you, palms facing forward. Hold this pose for 10 to 15 seconds.

9. Bicep Curls (With or Without Weights)

Bicep curls strengthen the arms for everyday tasks, such as carrying groceries or lifting light objects — no weight training required. Hold your arms at your sides with palms facing up. Bend your elbows, lift your hands toward your shoulders and lower them slowly. Repeat the motion 10 to 12 times for optimal impact.

10. Seated Torso Twists

Torso twists support core strength and improve spinal mobility, making it easier to turn, reach and maintain balance and reducing fall risks. Cross your arms comfortably over your chest and slowly rotate your upper body to the right, then return to center and twist left. Repeat the motion eight to 10 times.