Chair Marches

What it is

March in place while sitting. The simplest way to get the hips working and the heart rate up a little.

How to do it

1. Sit tall near the middle of the chair and hold the sides.
2. Lift one knee a few centimetres, then put the foot down.
3. Lift the other knee.
4. Keep marching at a pace you could keep up while talking.

Key tip: Sit up tall the whole time. Don't lean back to lift the knee higher.

Who should skip it, and why

• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.

Easier and harder versions

Easier

Slide the feet back and forth on the floor instead of lifting.

Harder

March faster, or pump your arms as well (Hands Up Marches).

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.