Seated Marching

Why it helps

Seated marching is a safe way to increase circulation, hip mobility and heart rate without standing. It is useful for those with limited standing tolerance.

Step-by-step

1. Sit tall on a sturdy chair with feet flat.
2. Lift one knee toward your chest (as high as comfortable), lower it, then lift the other knee.
3. Continue alternating at a steady rhythm for 30–60 seconds. Repeat 2–3 sets.

Progressions

Increase duration, add light ankle weights, or march with arms moving to coordinate opposition.

Common mistakes & safety

Maintain an upright posture and avoid slouching. If you experience lightheadedness, stop and rest.

Back to exercises