The seated torso twist is excellent for enhancing flexibility and engaging the muscle groups of your abdomen. Sit up straight with your feet flat on the floor. Slowly twist your upper body to the right while keeping your hips squared forward. Hold the position for a few seconds, then return to center and twist to the left. Perform this exercise 10 times on each side.

Arm circles are a great way to work on shoulder mobility, and this exercise can be done with or without light weights. Sitting up straight, extend your arms out to the side at shoulder height. Make small circles going forward for about 20 seconds, then switch to backward circles. This movement will not only strengthen your shoulders but also improve your posture.

Seated marching mimics the motion of walking and is effective for getting your heart rate up. While sitting, lift your knees alternatively as if you are marching. Aim for a steady pace, and do this for 1-2 minutes. This can also aid circulation in the legs, which is important for those who sit for extended periods.

Incorporating these seated workouts into your daily routine can help you stay active, increase your energy levels, and improve your overall well-being. Remember to listen to your body and consult with a healthcare provider if you have any concerns before starting a new workout regimen. By making time for movement, even while sitting down, you can contribute to a healthier lifestyle without needing to completely interrupt your day.