22-05-2025
Chair Exercises for Seniors
Exercise is important for overall health and well-being, especially as you age. Chair exercises may be a good option for people with mobility issues or who want an exercise routine they can do at home.
Exercise is an important part of a healthy lifestyle at any age. However, as you grow older, it can be even more important to help keep your mobility and independence. It can also help manage certain conditions, reduce health risks, and boost your mood.
Chair exercises can be an accessible way for older adults to get regular physical activity. The Centers for Disease Control and Prevention (CDC) recommends that people ages 65 and over aim for 150 minutes per week of moderate intensity aerobic activity and 2 days of muscle-strengthening activities.
If you have a chronic condition or limited mobility, you may need to modify these recommendations. That's why it's important to speak with a healthcare professional before beginning a new exercise routine.
Specific benefits of exercise for older adults
There are various benefits of exercise for older adults. According to the ' Physical Guidelines for Americans, 2nd Edition,' some of the top benefits include:
a lower risk of certain health conditions, such as:
heart disease
stroke
hypertension (high blood pressure)
type 2 diabetes
improved bone health
a lower risk of dementia
improved quality of life
a lower risk of depression
A 2018 review of research examined various studies on the impact of resistance exercise on bone health. The review found that resistance exercise, either alone or in combination with other interventions, may be an effective strategy to improve muscle and bone mass in older people.
Another study from 2018 examined the role exercise plays in the management of the symptoms of depression in older adults. The researchers found that combining physical exercise of high or low intensity with antidepressants may be more effective for sedentary older adults with major depression than antidepressant drug therapy alone.
Getting started
Before you begin any new exercise program —even those designed for older adults, such as the one below—make sure your doctor has cleared you to participate in physical activity.
These exercises are all doable at home. Alternatively, you may wish to join a fitness class led by a qualified instructor at a physical therapy clinic or fitness center.
The key to a successful exercise session is to take it slow, know your limits, and listen to your body. If something doesn't feel right, stop and try a different exercise. If you continue to feel discomfort or pain, consult your doctor or a physical therapist for guidance.
5 seated leg exercises
Seated exercises allow you to target the lower body while seated. These may be a good alternative to other exercises for various reasons, such as:
mobility issues
balance issues that prevent standing exercises
recovery from surgery or an injury
Safety tips
Choose a sturdy chair that does not tilt, move easily, or wobble.
If you can, choose a chair without arms so you have more room to move freely.
If you have any concerns or have been advised to limit activity, speak with your healthcare professional before beginning the exercise program.
Seated marches
Seated marches can be a good warm-up exercise as they can get your heart pumping.
Sit in a chair with your feet flat on the floor.
Slowly raise one knee without leaning back. If your chair has armrests, you can use them to help keep you from leaning.
Lower your leg and place it back on the floor.
Repeat with the other leg.
Do this for 30 seconds, quickening your pace if you are able.
Seated knee extensions
Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor.
Extend and straighten your right knee while focusing on squeezing your quadriceps at the front of your thigh. Hold for a count of 1.
Bend your knee and bring your heel as close to the chair as you can.
Lower your leg and place your foot back flat on the floor.
Repeat with the other leg.
Repeat this process for 30 seconds if you are able to.
Seated knee abduction and adduction
Sit in a chair with your back straight, your arms at your sides, and your feet flat on the floor.
Place your hands on the inside of your knees.
Gently push your knees against your hands as they apply counter pressure.
Hold for 3 seconds and then relax.
Place your hands on the outside of your knees.
Gently push your knees outward against your hands as they apply counter pressure.
Hold for 3 seconds and then relax.
Repeat these steps for 30 seconds if you are able.
Seated hamstring stretch
Sit up straight near the front of a chair with your feet flat on the floor.
Extend your right leg out in front of you with your heel grounded into the floor.
Point your toes toward the ceiling.
Placing your hands on your left thigh for support, gently hinge forward from the hip.
Keep your spine in a neutral position and hold for several seconds.
Return to the starting position.
Repeat on that leg to reach around 60 seconds in 'hold' if you are able.
Repeat the process on the other leg.
Ankle stretch
Sit in a chair with your feet flat on the floor.
Holding onto the side of the chair, straighten your left leg with your foot off the floor.
With your leg straight and raised, point your toes away from you.
Point your toes toward you.
Try to do 2 sets of 5 stretches on each side.
8 full-body chair exercises
This full-body routine includes exercises that you can do either seated or standing. It also includes weighted exercises with light dumbbells or hand weights.
Doing exercises from a standing position can help improve balance, but if your mobility is limited, you may find it easier to do them seated.
Arm circles with or without marching, seated or standing
In a seated position, sit up straight with your feet flat on the floor and shoulder width apart. Extend your shoulders and elbows like an airplane.
If standing, have your knees slightly bent and your feet shoulder-width apart. Extend your arms as stated above.
March your feet in place, if you are able.
Keeping your posture, circle your arms in a clockwise motion (backward).
Then reverse the circular motion to counterclockwise (forward).
Try to do 8 to 12 repetitions.
Dumbbell curls
Either sitting or standing, hold a dumbbell in each hand.
Hold the weights down at your side with your palms facing inward.
Slowly bend one elbow, bringing the weight toward your upper chest. As you lift the weight, keep your elbow close to your side and rotate your palm so it faces your shoulder.
Pause and then slowly lower your arm back to the starting position, rotating your palm back inward.
Repeat with your other arm.
Do 12 repetitions on each arm, if you are able.
If you are standing, you can hold a weight in one hand and use the other to hold the back of a chair to help with your balance, if needed.
Dumbbell reverse fly
Either sitting or standing, hold a dumbbell in each hand.
Hold the weights about 12 inches in front of your chest. You should have your elbows up and slightly bent, and your palms should be facing each other, as if your arms are wrapped around a large beach ball.
Slowly pull the weights apart while trying to bring your shoulder blades as close together as possible. Allow the movement to pull your elbows back as far as you comfortably can.
Pause and return to the starting position.
Try to do 8 to 12 repetitions if you can.
Seated upper body twist
Sit upright in a chair with your feet flat on the floor.
Cross your arms in front of your body, reaching for your shoulders.
Without moving your hips, turn your upper body to the left as far as you comfortably can.
Hold for 5 seconds.
Repeat on the right side.
Do this 5 times on each side.
Squats with chair support
Stand behind a chair, facing the back of the chair.
Place your feet shoulder-width apart with your toes pointing forward.
Stand up as straight as you are able, retract your shoulders, and lengthen your neck and spine.
Place your hands on the back of the chair for support.
Hinge your hips back as if you are about to sit into a chair. Your hips will bend first, then your knees.
Bend your hips and knees into a squatting position that doesn't exceed 90 degrees. Your knees should remain behind your toes.
Pressing through your heels, return to the starting position.
Try to do 8 to 12 repetitions, if you are able.
Chair stands
Sit upright in a chair with your feet flat on the floor.
If you can, you may want to push the back of the chair against the wall so it doesn't move.
Keeping your back and shoulders straight, stand up from the chair using your hands as little as possible (or not at all).
Sit back down. Make sure each move is slow and controlled.
Repeat this standing and sitting movement until you feel you can no longer do it, or do 8 to 12 repetitions if it is more comfortable.
If you are able, rest for 1 minute and repeat another two times.
If the chair is too low, try sitting on a cushion and then removing it as you feel able.
Standing hip abduction with chair support
Stand behind a chair facing the chair's back.
Place your feet shoulder-width apart with your toes pointing forward.
Stand up as tall as you can, retract your shoulders, and lengthen your neck and spine.
Place your hands on the back of the chair for support.
Pick your left foot up off the floor, keeping your leg straight, and keeping your weight on your right leg.
Keeping your hips and toes facing forward, lift your left leg out to the side.
Slightly pause at the top of your range of motion.
Slowly bring your left leg back to the starting position.
Repeat with the right leg.
Do 8 to 12 repetitions.
Seated bicycle crunch
Sit upright in a chair, feet flat on the floor, shoulder-width apart. Make sure your toes are pointing forward.
Sit up as tall as you can, retract your shoulders, and lengthen your neck and spine.
Place your hands by your ears. Do not lace your finger behind your head or neck.
Pick your left foot up off the floor by raising your thigh off the chair.
Keeping your hips and shoulders stable, use your core to move your right elbow to the raised knee.
Tuck your belly button back toward your spine and return to the starting position. Be sure to sit up right, nice and tall, between exercises.
Repeat the exercise by raising the right knee and moving your left elbow toward it. Keep your movements slow and controlled.
Do 8 to 12 repetitions.
Tips for limited mobility
If mobility issues prevent you from completing seated or standing exercises, you can modify the moves and still benefit from them. You may be able to perform the exercise using a shortened range of motion.
For example, if you experience pain, shoulder mobility restrictions, or both with the dumbbell reverse fly, don't extend your arms as far back. Instead, only go as far as feels comfortable for you.
Listen to your body and start a flexibility and mobility routine in combination with your workouts.
