'Couch potato' calisthenics

MOVES OF THE MONTH

Here are three simple exercises to do while seated at your desk (you may have to face outward) or in front of the TV, courtesy of Weill Cornell exercise physiologist Andrew Chai.

1. Put both arms out in front of you at shoulder level. Move them up and down from knee level to about six inches above your head at a moderate pace 10-20 times (up and down counts as one). The faster you move your arms, the more aerobic the exercise.

Benefits:

Improves blood flow in the body and range of motion of the arms; strengthens shoulders and upper back.

2. Start with your feet on the floor. Kick your right leg up, straightening the knee; return to the start position, then kick your left leg up and down. Alternate legs, kicking up and down 10-20 times. For variety, kick one leg up and down 10-20 times, then the other.

Benefits:

Improves blood flow in the body and works the quadriceps (front of the thighs).

3. Start with your feet on the floor. Raise your heels until you're on tiptoes, then lower your heels back down to the floor. Repeat 10-20 times.

Benefits:

Improves blood flow in the body and works the calf muscles.