Sitting still:

A good opportunity to strengthen your leg muscles. Place a waste paper bin, metal wicker or whatever is available, between your feet. Sit towards the edge of the chair; grip the seat firmly with your hands. Squeeze the bin hard with your feet. Hold for a few seconds. Relax. Still with the bin, again squeeze with your feet but this time slowly lift your legs, keeping hold of bin with your feet. Lift as high as you can. Repeat, whenever you get the chance.

At home:

The sink can be a useful exercise ‘tool’ especially if you want to limber up after washing up! Face the sink and grip firmly with both hands. Stretch one leg out to the side. Lift your leg up, keeping your leg straight. Hold for a few seconds. Lower slowly. Relax. Repeat with other leg. Stand in front of sink with legs well apart. Grip firmly with both hands. Bend knees so chin is level with edge of sink. With back straight, slowly rise up on the balls of your feet. Firmly press your heels down. Repeat. Put your feet together and rise up on toes, then lower your heels. Repeat as often as possible, building up to 20 throughout the course of the day.


Firming up your thighs and calves:

Sit well back in your chair, back straight. Extend one leg from the knee and hold to the count of four. Relax. Repeat with other leg. Relax. Repeat both movements. Still sitting in your chair, keep both legs straight and raise one leg at a time until it is level with your waist. Hold for several seconds. Lower. Repeat exercise with other leg.

While in your chair:

Place a small cushion between your feet. Bend your knees slightly and lift cushion as high as you can. Hold for a few seconds. Lower slowly. Repeat. Sit straight forward in your armchair, with shoulders against the back of the chair, arms along the arm rests. Press down on your elbows. Bend both legs, bringing your knees close up to you chest. Stretch one leg up towards the ceiling with a pointed toe. Lower your leg to seat height. Lift your leg again, remembering to point toe. Do five of these upward movements with each leg.

Sitting or lying :

Hug one knee into chest, hold and release. Repeat with other leg. Cross your legs, right over left, toes pointed; rotate your right foot from ankle, as if drawing a large circle with big toe. Keep going for several rotations. Repeat with other foot.

Brushing your teeth

In the bathroom, while brushing your teeth inhale deeply, holding in stomach muscles. Exhale slowly. While brushing your back teeth, grin broadly. It works wonders for the facial muscles.

Warning!

Don’t force yourself to exercise if you’re finding it difficult, you could sprain a muscle or tear a tendon. Ease yourself into a routine over a period of weeks. Never exhaust yourself and never exercise to the point of hurting or shaking.