Need motivation to get up and move? No matter your age or weight everyone can use some physical exercise for their heart, health and mind. Grab just 15 minutes of your time and a chair to incorporate these 6 simple and safe seated and standing in-home exercises into your daily routine:
*Please Note: Make sure to consult a physician before doing any exercises if you’ve suffered any injuries, or if you haven’t exercised in a while.
1. Seated Front Arm Raises
Begin seated, holding a ball in both hands with your palms facing each other. Extend your arms forward so the ball rests on your legs, with your elbows slightly bent. Slowly raise your arms to lift the ball to shoulder level, then lower back down, taking about 3 seconds to raise and lower. Repeat 10-15 times.
2. Seated Knee Lifts
Begin seated in a chair. While holding the chair’s back legs, slowly draw both of your knees towards your chest they touch your chest or until your legs touch your abs. Perform 15 to 20 repetitions for one set, and complete three sets total.
3. Seated Twists
Sit in a chair and begin by tucking your legs under the leg support. Bend your torso to a 45-degree angle from the floor. Place your arms across your chest and lean back as far as you can. Then move forward and slowly twist to the left then lean back again slowly to the start position. Repeat on the right side. Do three sets of 15 reps each.