Happy Legs: Three Easy Moves From Your Chair
Three gentle seated leg moves you can do during a commercial break. No equipment, no gym, no fuss.
Prefer to watch? Here is the video version (large print, no sound needed). Watch on YouTube
Our legs don’t ask for much attention. They just get us up from the couch, up the porch steps, out to the mailbox and back. But after a long sit, they can feel stiff and sleepy. A few gentle moves from your favorite chair can wake them up, and you don’t even have to miss your show.
These three take about five minutes. I like to do them during commercial breaks, which, with some shows, adds up to quite a workout.
Getting set up
- Use a sturdy chair without wheels, on a flat floor.
- Sit toward the front of the seat, feet flat and about hip-width apart.
- Sit tall and rest your hands on your thighs or the sides of the chair.
- Breathe slowly the whole time. No holding your breath.
1. Seated march
Lift your right knee a few inches, set the foot down, then lift the left. Keep going at an easy, steady pace, like a slow parade. Swing your arms a little if it feels good. Aim for about one minute, then rest.
2. Knee straightener
Slowly straighten your right leg out in front of you until it’s nearly straight. Hold for a count of three, then lower it gently. Do five, then switch legs. Keep your back tall, and don’t lock the knee.
This move works the muscles on the front of your thigh, the same ones you use to stand up from a chair.
3. Ankle circles
Lift your right foot just off the floor and draw slow circles with your toes, five one way and five the other. Switch feet. If lifting is uncomfortable, keep your heel on the floor and point and flex your toes instead.
Try this today
- Pick a show you watch most days.
- Do one move during each commercial break.
- Notice how your legs feel when you get up afterward.
Make it a habit
A little, often, beats a lot, once in a while. Tie these moves to something you already do every day: the morning coffee, the evening news, or a long phone call. After a week or two, it’ll feel strange to skip them.
Make it a little easier, or a little harder
On a stiff day, make the movements smaller and slower. That still counts. On a good day, add a couple more repetitions, or pause a moment longer at the top of the knee straightener. Some people like to finish with a few slow sit-to-stands, standing up from the chair and sitting back down with control, using the armrests as needed. Go at your own pace. This isn’t a contest, and nobody is timing you.
Keep it gentle
Move slowly and stay in a comfortable range. It’s fine to feel your muscles working, but never sharp pain. Stop if anything hurts, tingles, or makes you dizzy.
Please check with your doctor before starting any new exercise, especially if you’ve had knee or hip surgery or an injury. Stop if anything hurts.
Want more seated movement?
My large-print book, Chair Tai Chi, walks through 31 seated movements with a picture for every step. You can see it on Amazon. The free Chair Tai Chi printables are a nice place to start too.
What’s your favorite show to "exercise" through? Tell me in the comments.