To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity, according to healthdirect.gov.au.

Try to be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.

This will help to lubricate your joints and keep them flexible, strengthen and stabilise individual muscles and increase blood circulation.

For chair-based exercises there are a few rules to follow:

• Always use a strong chair, preferably with armrests, and not too soft. When you sit in the chair, your thighs should be parallel with the floor.

• Keep your arm and leg movements steady, as this will help avoid muscle and joint strain. In the early stages, move your arms or legs one at a time.

As you get more skilful, you can combine arm and leg movements in the same exercise.

• Ten to 12 repetitions per minute are normally enough, but you are the best judge of what you can manage.

• Don’t exercise too hard. Moderation is the key. Some days or weeks may be better than others, so adjust  the intensity of the exercise to how you’re feeling.

• Keep your arm exercise below head height. This means the heart doesn’t have to pump so hard against gravity and will help to reduce breathlessness.

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Try these to start with: 

As one foot moves out to place the heel on the floor, the other foot remains  planted on the ground. As the heel is placed on the ground, try to pull your toe towards your shin.

Raise your right hand diagonally and touch your left shoulder. Return your right hand to the arm of the chair. Repeat motion, this time using your left hand to touch your right shoulder.

Push your leg forward and your opposite hand across your body, keeping your wrist extended.

Your fingertips should be level with your shoulder.

Only reach as far as is comfortable for you. With alternate arm and leg exercises such as this, it’s important that as one arm is moving, the other is supported on the chair, and the supporting foot is planted firmly on the floor.