1 Cardio exercises

If you move vigorously for 25-30 minutes while seated, you may sweat a little. But even a no-sweat pace benefits your body. These exercises will give your heart and lungs a great workout.

1 Position yourself so your hips are aligned with the edge of the chair, then alternately move your legs forwards and backwards. At the same time, bend your arms at the elbows and swing them back and forth.

2 Like a Charleston dancer, wiggle your fingers and change the position of your arms while you move through this dance sequence, alternately moving your legs forwards and backwards.

3 Continue chair dancing for 3-5 minutes.

Windscreen wipers

1 Gently swivel both your legs to one side while turning your upper body in the opposite direction. Keep your hands at shoulder level with elbows bent.

2 Swivel your lower body and upper body in opposite directions. Continue to alternate sides, tightening your abdominal muscles to protect your back.

3 Continue swivelling in opposite directions for 3-5 minutes.

Kick and clap

1 Extend one leg forwards in a smooth kick, while clapping your hands with your arms held at shoulder height. Focus on using your thigh muscles.

2 Repeat with other leg. Continue alternating your legs for 3-5 minutes.

Reach and extend

1 Reach up diagonally with your left arm and extend the left leg in the opposite direction. Stretch your fingertips and lengthen your arm while stretching out the leg to form a straight line.

2 Repeat with other side. Continue alternating sides for 3-5 minutes.

Seated tap dance

1 Start with your knees bent and toes resting lightly on the ground.

2 Extend one leg forwards and gently tap your heel to the ground.

3 Point your toes and tap them to the ground. Flex the foot and tap heel to the ground. Return to starting position.

4 Repeat with your other leg. Continue alternating your legs for 3-5 minutes.

Focus on moving each ankle through its range of motion as you tap.