Chair Exercises for Seniors (With Pictures)
These chair exercises for seniors are done sitting on a regular kitchen chair, so you can start today in your living room. You will march, lift your heels, stand up from the seat, curl your arms and finish with two gentle stretches. Each move has a photo and three short steps.
The whole routine takes about 15 minutes. All you need is a sturdy chair without wheels, comfortable clothes and a glass of water. A pair of full water bottles works later if you want light weights for the arm moves. Start with the week-one numbers below and build from there.
2-page PDF, large print, US Letter. Use the Men / Women switch at the top to change the photos.
Who these moves are for
This routine suits adults over 60, 70 and 80 who want to build strength while seated. It works well for beginners, for people getting back into exercise after a quiet stretch, and for anyone who prefers a steady seat under them. Every move has an easier and a harder option, so you can match it to how you feel each day.
The 8 moves
-
Seated March
Warms up the hips and thighs, the same muscles that lift your feet over a curb or onto a step.
- Sit tall near the front of the chair, feet flat.
- Lift one knee up a few inches, then lower it.
- Switch legs, like marching in place.
- Easier
- Lift the heel only, keep toes on the floor.
- Harder
- Pump your arms as you march.
- Coach tip
- Keep your back tall. Don't lean back.
- Week 1
- 8 reps
-
Heel & Toe Raises
Works the calves and shins, which help you push off with each step and keep your feet clear of rugs.
- Sit tall with both feet flat on the floor.
- Lift both heels up, keeping toes down.
- Lower, then lift your toes, keeping heels down.
- Easier
- Do one foot at a time.
- Harder
- Press your hands down on your knees for extra resistance.
- Coach tip
- Move all the way up and all the way down.
- Week 1
- 8 reps
-
Sit-to-Stand
Practices the exact motion of getting up from a sofa, a car seat or a dining chair without pushing on your hands.
- Sit near the front of the chair, feet hip-width apart.
- Lean slightly forward and stand up all the way.
- Slowly sit back down with control.
- Easier
- Push off your thighs with your hands.
- Harder
- Cross your arms over your chest.
- Coach tip
- Place the chair against a wall so it can't slide.
- Week 1
- 8 reps
-
Knee Extension
Strengthens the front of the thighs, which carry you up stairs and steady your knees when you walk downhill.
- Sit tall, hold the sides of the seat.
- Straighten one leg out in front until it's level.
- Hold for 2 seconds, then lower slowly.
- Easier
- Straighten the leg only halfway.
- Harder
- Hold for 5 seconds at the top.
- Coach tip
- Pull your toes toward you as the leg straightens.
- Week 1
- 8 reps
-
Shoulder Blade Squeeze
Draws the shoulders back and opens the chest, which helps you sit and stand taller through the day.
- Sit tall, bend your elbows to 90 degrees in front of you.
- Pull your elbows back and squeeze your shoulder blades together.
- Hold for 2 seconds, then release.
- Easier
- Keep your hands on your lap and just squeeze.
- Harder
- Hold the squeeze for 5 seconds.
- Coach tip
- Chest up, shoulders down, away from the ears.
- Week 1
- 8 reps
-
Bicep Curl
Builds the arm strength you use to carry a grocery bag, lift a pot or pick up a grandchild.
- Sit tall, arms by your sides, palms facing forward.
- Bend your elbows and bring your hands up to your shoulders.
- Lower slowly back down.
- Easier
- Do it without any weight.
- Harder
- Hold a water bottle in each hand.
- Coach tip
- Keep your elbows close to your body.
- Week 1
- 8 reps
-
Torso Twist
Turns the spine gently, which makes it easier to look over your shoulder when you back out of a driveway.
- Sit tall, feet flat.
- Turn your upper body to one side, holding the backrest.
- Hold, breathe, then turn to the other side.
- Easier
- Turn only a little, hands on your lap.
- Harder
- Look over your shoulder as you turn.
- Coach tip
- Turn from your waist. Keep your hips facing forward.
- Week 1
- hold 15 seconds
-
Hamstring Stretch
Loosens the back of the legs so bending to tie your shoes or reach the bottom shelf feels easier.
- Sit near the front and straighten one leg, heel on the floor.
- Keep your back straight and lean forward slightly.
- Hold, breathe, then switch legs.
- Easier
- Keep a small bend in the knee.
- Harder
- Pull your toes toward you.
- Coach tip
- A gentle stretch, never pain.
- Week 1
- hold 15 seconds
A simple routine to start
Do the 8 moves in order, 3 days a week, with a rest day between sessions. For the rep moves, do 8 reps (8 per leg where it switches sides). For the two stretches, hold for 15 seconds on each side. Go through the list once. Rest for a few breaths between moves and sip water when you need it.
How to progress over 4 weeks
- Week 2: train 4 days, raise the reps to 10 and hold each stretch for 20 seconds.
- Week 3: keep 4 days, 10 reps and 20-second holds, and go through the full list twice.
- Week 4: train 5 days, do 12 reps, hold stretches for 30 seconds and complete 2 rounds.
Stay safe and comfortable
- Use a solid chair with four legs and no wheels, and push its back against a wall so it cannot slide.
- Sit near the front of the seat with both feet flat on the floor before every move.
- Breathe out as you push or lift, and keep breathing steadily. There is no need to hold your breath.
- If you have a heart, joint or blood pressure condition, check with your doctor or physical therapist about which moves suit you.
Chair exercises for seniors over 70 and over 80
For chair exercises over 70 or over 80, use the easier option for each move. During the seated march, lift only the heel and keep the toes down. For sit-to-stand, push off your thighs with your hands. Straighten the leg only halfway on the knee extension, and curl without any weight. Start with 1 round of 8 reps, 3 days a week, and add reps only when the moves feel smooth.
Questions
Are there free chair exercises for seniors I can print?
Yes. The 8 moves on this page are free, and you can print this page from your browser to keep next to your chair. If you want all 16 moves in a large-print booklet with a 4-week plan, a tracker and a wall poster, that is what the full 28-day plan includes.
Can chair exercises help seniors lose weight?
Chair exercises can help as part of a bigger picture. They build muscle and keep you moving, which supports a healthy weight over time. Weight change comes mostly from steady eating habits plus daily activity. Pair this routine with regular walks or light housework and you give your body more to work with.
Do chair exercises work for belly fat?
No exercise removes fat from one spot. What chair exercises do is work the core muscles, through moves like the seated lean back and side bend in the full plan, while burning energy across the whole body. Over weeks, that steady work plus good meals can help your waist measurement come down.
How often should seniors do chair exercises?
Three days a week is a good place to start, with a rest day between sessions. After two weeks most people move up to 4 days, then 5 by week four. Short and regular beats long and rare, so 15 minutes on a schedule you keep is the goal.
Can I do these chair exercises with music?
Yes, and many people find it makes the time pass faster. Pick songs with a steady, moderate beat, about the pace of a relaxed walk. March and punch in time with the rhythm, and slow down for the stretches. Keep the volume low enough that you can still count your reps.