Chair exercises you can do while the kettle boils

You do not need a workout, special clothes or a spare hour. A sturdy chair, a couple of minutes, and the kettle boiling is enough for a short round of movement. Small moments add up.

Why a chair is a good place to start

A chair gives you something to hold and somewhere to sit, so you can work on your legs and hips without worrying about balance. That makes it easier to keep going than a move that feels unsteady.

Three moves for a spare two minutes

• Sit-to-stands. Sit towards the front of the chair, feet flat, and stand up and sit down slowly. Push with your hands on the chair if you need to. Aim for a few comfortable repeats, not a number you have to beat.
• Seated marching. Sit tall and lift one knee at a time, as if marching, at a pace that suits you. This warms up your hips without any standing.
• Ankle circles and point-and-flex. Lift one foot a little and draw slow circles with your ankle, then point your toes away and draw them back. Swap feet. This is a gentle way to keep your ankles moving.

Keep it gentle

Move at a pace where you can still breathe and talk. If a move hurts, stop and leave it out. Feeling a gentle effort in your legs is expected; sharp pain is not. The same idea is built into every session in Good Footing, where each move has a seated version and you can tap “Break” or “This hurts” at any time.

Make it a habit

The kettle, the ad break, the phone call on hold: these are all small windows. Two minutes of chair moves on most days is a real, useful habit, and it counts.

When you are ready for a longer session, the 12-week plan gives you a walk, chair moves, stretches and a short balance set, five to ten minutes a day. And if you ever need help, see Support.