Chair-Based Exercises (For Stability):
Seated Leg Extensions: Sit in a sturdy chair, straighten one leg out in front of you and hold for a few seconds. Switch legs. Do 2-3 sets of 10 reps per leg.
Seated Knee Lifts: While seated, lift one knee towards your chest and hold for a second before lowering. Repeat with the other knee.
Seated Arm Raises: Hold light weights (or water bottles) and raise your arms overhead. This works the shoulders and upper back.
Resistance Band Exercises (Low Impact, High Effectiveness):
Bicep Curls: Step on the middle of the resistance band with both feet and hold the ends with your hands. Curl your arms up towards your chest, engaging the biceps. Do 10-15 reps for 2-3 sets. (You can use tin cans or bottles of water if you don't have bands.
Seated Rows: Sit on the floor, legs extended in front. Loop the band around your feet, hold the ends, and pull back like you’re rowing a boat. This strengthens the back and shoulders.
Balance Exercises:
Single Leg Stands: Hold onto a sturdy chair for support, stand on one foot for 30 seconds, and then switch. Improves balance and stability.
Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toe of the other. This helps improve coordination.
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