Getting and staying fit can be fun and easy, no matter what your fitness level. And being active is important for your health. It helps you feel more energetic and keep stress levels low. It lowers your risk of many health conditions including heart disease, diabetes and cancer. If you're trying to lose weight, exercise can help you burn calories and build strong muscles. 

Whether you're just beginning your fitness journey, or you've been working out for a while, these simple moves can help you reach your activity goals. The best part? You can do them anywhere, and you can adjust them to fit your comfort level. 

1. Seated marching

• Why it works: Seated marching is a low-impact way to get your heart rate up and improve circulation.
• How to do it: Sit in a sturdy chair with your feet flat on the ground. Lift one knee up as if you’re marching, then lower it and lift the other knee. Switch legs and continue.
• Make it easier: Move your legs slowly and gently.
• Make it harder: Add small ankle weights or march faster.

2. Chair squats

• Why it works: Chair squats help build leg strength and improve balance.
• How to do it: Stand in front of a sturdy chair with your feet shoulder-width apart. Slowly lower yourself down to the chair as if you’re sitting, then stand back up. 
• Make it easier: Hold on to another chair or piece of sturdy furniture for support and only go partway down.
• Make it harder: Try to stand and sit without using your hands.

Keep the movement going

Did you know your Allina Health | Aetna plan includes a fitness benefit through SilverSneakers®? You can use it to access online or in-person exercise and wellness classes for all fitness levels. Go to SilverSneakers.com to sign up today.  

3. Arm raises

• Why it works: Arm raises help build upper body strength and improve flexibility.
• How to do it: Stand with your arms at your sides. Slowly raise your arms out to the sides until they are parallel to the floor, then lower them back down. 
• Make it easier: Try sitting while doing your arm raises.
• Make it harder: Hold small weights or raise your arms higher.

4. Seated twists

• Why it works: Seated twists help improve flexibility and ease back pain.
• How to do it: Sit in a chair with your feet flat on the ground. Place your hands on the left side of your seat and gently twist your torso to the left. Switch sides and repeat on the right.
• Make it easier: Twist gently and slowly.
• Make it harder: Hold the twist for a few seconds on each side.

5. Leg extensions

• Why it works: Leg extensions help strengthen your legs and improve balance. 
• How to do it: Sit in a chair with your feet flat on the ground. Slowly extend one leg out in front of you, then lower it back down. Repeat with the other leg. 
• Make it easier: Move your leg slowly and gently.
• Make it harder: Add small ankle weights or hold the leg extension for a few seconds.

Looking for a provider? We can help!

Looking for an in-network provider? We can help!

Find a provider

Put it all together

Remember to talk to your provider before starting any new workout. To get the most out of these moves, try to do them a few times a week for 20 to 30 minutes each time. You can start with one rep of each move and slowly increase the number of reps as you get stronger.  

Most of all, remember that getting and staying fit is a lifelong journey. It’s important to be kind to yourself. Celebrate small victories, like being able to do one more arm raise than last time or stand up from a chair more easily. With time and practice, you’ll notice changes in your health and how you feel.

See Evidence of Coverage for a complete description of plan benefits, exclusions, limitations and conditions of coverage. Plan features and availability may vary by service area. SilverSneakers® is a registered trademark of Tivity Health, Inc. ©2025 Tivity Health, Inc. Participating health care providers are independent contractors and are neither agents nor employees of Allina Health Aetna. The availability of any particular provider cannot be guaranteed, and provider network composition is subject to change. Other Pharmacies are available in our network. The formulary and/or pharmacy network may change at any time. You will receive notice when necessary. 

©2025 Allina Health and Aetna Insurance Company
Y0130_NR_4632452_2025_C 
3940010-14-01