In the know.

Adding exercise to your daily routine can enrich your life with improved energy and mood. Other benefits include improved strength, weight management, and heart health. Even with the long list of perks that come with adding exercise to your daily routine, some fail to keep it up. Especially after becoming discouraged from a decline in health or change in mobility that limits them to a chair. But that does not have to be a deterrent. There are lots of ways you can keep your body moving and continue to reap the benefits of exercise.

Here is our list of 10 modified exercises that can be done from your armchair: 

1. Arm Circles

• Sit tall, arms extended out to the sides.
• Make small circles forward for 10–15 seconds.
• Reverse direction.

2. Shoulder Rolls

• Lift your shoulders toward your ears.
• Roll them back and down.
• Repeat 10 times.

3. Bicep Curls(with or without light weights)

• Keep elbows tucked to your sides.
• Curl hands toward your shoulders, then lower.
• Do 10–15 repetitions.

4. Overhead Reach

• Raise both arms above your head.
• Hold for a moment, then lower.
• Repeat 10 times.

5.Seated Leg Lifts

• Extend one leg straight,     hold for 5 seconds.
• Lower and repeat with the other leg.
• Do 10 reps per leg.

6.Heel & Toe Taps

• Tap your toes up and down like you’re tapping to music.
• Alternate with heel taps.
• Continue for 30 seconds.

7. Knee Marching

• Lift one knee toward your chest.
• Lower and repeat on the other side.
• Repeat 10–15 times per leg.

8. Seated Jumping Jacks (modified)

• Open and close your arms like a jumping jack.
• Step your feet out and in without leaving your seat.
• Repeat for 30 seconds.

9.Torso Twists

• Place hands on your shoulders or hips.
• Gently twist your torso side to side.
• Repeat 10 times.

10.Neck Stretches

• Slowly tilt your head left, hold, then right.
• Look down, hold, then up.
• Repeat 3–5 times.

Bonus Tips:

• Breathe normally—don’t hold your breath.
• Stay hydrated.
• Start slow and build up over time.

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