Have you heard the one about the person who said, “When I feel the urge to exercise, I just sit down until the feeling passes”? Well, you don't have to be standing to exercise. No matter what your fitness level, you can get the exercise you need to help burn calories, tone your body, and strengthen your muscles without getting out of your chair.

If you like to dance, you can simply turn on some music and create your own dance routine. Begin by tapping your toes to the music. You can swing your legs, rotate your ankles, bend your toes, bend your knees, move your legs up and down, or do the cha-cha. You can raise your arms straight up or out, bend your arms at your elbows, circle your arms, twirl your arms around, rotate your wrists, bend at the waist while reaching for the floor, and much more.

To work the specific muscle groups you can add light weights (or use soup cans or jugs of water as weights). Work up to 12 to 15 repetitions.

Start with shoulder shrugs. Sit in a chair with your back straight and feet flat on the floor. Raise your shoulders up toward your ears, roll your shoulders backwards, then return to starting position.

Chair fly strokes work the chest, shoulders, and upper back. Extend arms out to the side at shoulder height, palms facing forward. Bring arms forward until hands touch in front of the body, then return to starting position.

Arm curls work the biceps. Extend arms down at side with palms facing forward. Bring palms to shoulders, then return to starting position.

Triceps extensions work the back of the arms. With the arm raised and elbow bent and pointed toward ceiling, extend hand toward ceiling until arm is fully extended. Return to starting position and repeat with other arm.

Single leg raises work the thigh and hip flexor muscles. With leg extended in front of body and heel resting on the floor, lift extended leg to approximately hip level. Return to starting position. Repeat with other leg.

Heel raises target the calf. While sitting with both feet flat on the floor, raise heels off the floor and return to starting position.

Ready? Set? Sit and get fit!