Chair Seated Marching

1. Starting Position:
- Sit on the edge of a sturdy chair with your back straight and feet flat on the floor.
- Make sure your feet are positioned about hip-width apart.
- Keep your hands resting comfortably on your thighs or at your sides for balance.

2. Movement:
- Begin by lifting your right knee up towards your chest while keeping your left foot on the ground.
- Aim to bring your knee as high as comfortably possible without straining.
- Hold the raised position for a brief moment.

3. Return:
- Slowly lower your right leg back down to the starting position.

4. Alternate:
- Repeat the same movement with your left knee, lifting it towards your chest while keeping your right foot on the ground.

5. Repetitions:
- Continue alternating legs for 10-15 repetitions on each side, or for a duration that is comfortable for you, such as 1-2 minutes.

6. Tips:
- Maintain a steady and controlled movement throughout the exercise.
- Avoid leaning back in the chair; keep an upright posture.
- If you feel stable, you can gradually increase the speed of your marching.
- Focus on breathing: inhale as you lift your knee and exhale as you lower it.

7. Cool Down:
- After completing the sets, take a moment to relax and stretch out your legs while seated.

Note: Always consult with a healthcare professional before starting any new exercise, especially if you have underlying health conditions or concerns.