Get Fit While You Sit

This workout is appropriate for anyone easing back into a workout after a long layoff or for someone who has been sedentary. Be sure to use a sturdy chair without arms for these exercises. Also, it helps to have the chair on a carpeted area so that it doesn't slip during the exercises.

Warm-up

1. Sit up straight in the chair and raise both arms over your head. Stretch one arm up, then the other (figure A). Repeat several times.

2. Bring your arms down at the side and place your hands on your knees. Lean forward for a good stretch, rounding your back as you straighten up. Inhale as you rise, exhale as you lean forward. Repeat several times.

Waist Work

1. Reach an arm up and across the body while stretching out the leg on the same side (figure B). Switch sides.

2. Pick up the pace, changing quickly from side to side, to make this as an aerobic exercise.

Jumping Jacks

1. Bounce your feet together and then out, as your would during a regular jumping jack, with matching arms (figure C), bent at the elbows. This also works the core muscles around the spine and the abdominals.

2. To make the move more difficult, hold light plastic weights.

1. Turn to the side and stretch one leg back until you feel the stretch in the front of your hip (figure E). Only one side of your buttocks should be on the chair. Hold for 20 seconds on each side.

2. To stretch the top of the thigh, grab the ankle and press your leg back (figure F). This is recommended only for people who are already flexible.

Muscle Conditioning
(for the back, arms, stomach)

1. Sit up in your chair, scoot toward the front of the seat, and hold a jelly ball (or soccer or basketball) in front of you with both hands.