Two times a day at work, do chair squats. Set your phone timer for 1-3 minutes, start with less time and work up to longer! Make sure you have a chair without wheels or have the chair propped against a wall. Go to sit down, but before your bottom hits the seat, stand up again. Make sure your knees don’t go over your ankles to protect your knees. Practice wall, desk, or kitchen counter push-ups every Monday! Again, set the timer for 1 to 3 minutes or pick a number goal, like 3 sets of 15. Make a rule each time you watch the TV you do 10 minutes of floor leg exercises before you sit on the couch.
Contributors: Melissa Halas-Liang from California Academy of Nutrition and Dietetics (CAND)