## Chair-Based Exercises for Seniors These exercises are perfect for those with limited mobility or balance concerns. ### Why Chair Exercises Work - Safe and supportive - Can be done anywhere - Build strength gradually - Improve circulation - Maintain joint flexibility ### Exercise 1: Seated Marching - Sit tall in sturdy chair - Lift one knee at a time - Pump arms if comfortable - Continue for 30-60 seconds ### Exercise 2: Ankle Circles - Lift foot slightly off ground - Rotate ankle in circles - 10 circles each direction - Repeat on other foot ### Exercise 3: Arm Raises - Sit with arms at sides - Raise both arms out to sides - Lift to shoulder height - Lower slowly - Repeat 10-15 times ### Exercise 4: Seated Leg Extensions - Sit back in chair - Straighten one leg out - Hold 3-5 seconds - L