Stretch and tone muscles
You can try any of the simple exercises below throughout the day. Do at least two of each and repeat as many times as you can. If it helps, keep track of which ones you do and how often. For many people, that will increase motivation.
Chair squats: Stand in front of a chair, with feet shoulder-width apart and your tummy pulled in. Arms can be crossed or held straight in front of you. Push your hips back and bend your knees, lowering yourself onto the chair. As soon as you touch the chair, contract your buttocks and rise to a full standing position.
Calf raises: Using a chair for balance if needed, stand on a flat surface with your feet shoulder-width apart and raise your heels till you are on your tiptoes. Slowly lower yourself.
(If this is hard at first, lift your heels while sitting).
Wall pushups: Stand at arms distance from a wall with your feet under the hips and your tummy pulled in. Place the palms of your hands, shoulder-width apart, on the wall. Bring your chest as close as possible to the wall, with your elbows pointing away from your body. Push back to standing.
Leg lifts: Sit at the edge of a stable chair with your feet on the floor and knees bent. Lift up one leg parallel to the floor and hold for at least five seconds, then put that foot down and lift the other leg.
Shoulder squeezes: Sit or stand with good posture and pull your shoulder blades together and hold for five or so seconds. Keep your shoulders down (no shrugging!)
Stepping jacks: For this nonjumping version of jumping jacks, start in standing position. Step to one side in jumping-jack position and alternate. Once you get the hang of it, add lifting both arms with each leg movement.