Sit in a sturdy chair, feet flat on the floor, back supported but not slouching.

Try this 10‑minute seated circuit (2 rounds):

• Arm raises (forward, overhead, side) – 10 reps

• Seated leg extensions – 10 per leg

• Seated marching (lift knees gently) – 20 seconds

• Shoulder rolls and neck rolls – 10 seconds each direction

Repeat 2–3 times, resting 30–60 seconds between rounds.

Emphasize control, not speed. As you get stronger, you can add ankle weights, resistance bands, or a few standing moves.

FAQs:

• Can chair workouts really build strength?
  Yes—they isolate muscles and protect joints, especially helpful for older adults or those with chronic pain.

• How often should I do seated workouts?
  3–5 days per week is usually safe and effective.

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