Seated Chair Exercises for Older People
Staying active is key to maintaining health and well-being as we grow older. Regular physical activity can delay, or even help prevent, some of the common health issues and disabilities that affect seniors. Keeping the body moving regularly helps it adapt better to the natural changes of ageing.
And the good news? You don’t need a gym membership, special equipment, or daily workouts to see benefits. Health experts usually recommend exercising a few times a week, combining aerobic exercise with muscle-strengthening activities to keep the whole body working well.
For many older adults, especially those with mobility challenges or who feel unsteady, chair-based exercises provide a safe, effective way to stay active and enjoy all the benefits of movement without the worry.
At MOVEability, seated chair exercise is at the heart of what we do. We support people of all ages and abilities to move safely and happily, whether in-person around Berkshire or joining from home online.
In this guide, we’re sharing 10 seated chair exercises recommended for older adults. All you need is a safe chair and maybe a little upbeat music to get motivated.
Why is Seated Chair Exercise for Older People Important?
One major concern for seniors is the risk of falling. As we age, muscle strength, balance, coordination, and recovery abilities tend to decline. Even a small trip or stumble, like over a curb, can lead to serious injury.
Reducing these risks helps older people live more confidently and independently.
Research shows that tailored exercise programmes, such as seated exercise, can lower the risk of falls by up to 34%, especially when they include a blend of balance training and muscle strengthening.
The Benefits of Chair-Based Exercise
Besides lowering the risk of falls, chair exercises provide many other valuable benefits for older adults.
Seated chair exercise helps to:
- Build and preserve muscle strength
- Support bone health and slow osteoporosis progression
- Keep joints, tendons, and ligaments flexible and agile
- Improve coordination and flexibility
- Boost energy and lift mood
- Strengthen the heart and lungs for better cardiovascular health
- Encourage a greater sense of well-being and independence
Safety Tips For Seated Exercises
Always use a solid, stable chair without wheels for seated exercise. Sit with feet flat on the floor and knees bent at right angles for best posture and support.
A chair without arms gives you plenty of room to move freely. Wear loose, comfortable clothing, and keep water nearby to stay hydrated.
10 Seated Exercises for Seniors
These easy exercises are perfect for doing at home and can help improve mobility while lowering the risk of falls. If exercising hasn’t been part of your routine for a while, don’t worry – these gentle movements are designed to be beginner-friendly.
Check with your GP or healthcare provider if you’re unsure about any exercise. Start slowly and build up as you feel comfortable, increasing repetitions over time.
1. Marching in Place
Sit near the front of the chair, lightly hold the sides, and lift your knees one at a time, as if marching. Go at a gentle pace to warm up and get your heart rate up.
2. Shoulder Rolls
Relax your arms by your side. Slowly roll your shoulders forward in a circle 5-10 times, then reverse the direction. This eases tension and improves posture.
3. Seated Leg Extensions
Sit tall with feet flat on the floor. Extend one leg straight forward, hold for three seconds, then lower it. Repeat on the other side. This strengthens thighs, helping with standing and walking.
4. Gentle Torso Twists
Cross your arms over your chest and slowly twist your upper body to the right, back to centre, then left. Keep hips facing forward. This boosts core strength and flexibility.
5. Heel and Toe Taps
Place both feet flat on the floor. Lift your toes while keeping your heels down (toe taps), then switch to lifting your heels with toes on the floor (heel taps). Alternate slowly. This move supports ankle flexibility and circulation.
6. Arm Raises
With hands by your sides, raise both arms out to the sides and above your head, then gently lower. Try this with or without light weights (such as water bottles). This works the shoulders and arms.
7. Seated Side Bends
With one hand holding the side of your seat for support. Gently lean to the side, reaching over with the other hand as if making a big rainbow, then return to the centre and repeat the other way. This increases flexibility in the waist and back.
8. Knee Lifts with Clap
Lift your right knee up, clap underneath it with both hands, then lower and switch to the left. Repeat slowly. This makes engaging the core fun and supports coordination.
9. Seated Calf Raises
Place your feet flat on the floor. Raise both heels as high as possible, keeping toes down. Lower back down. This strengthens the lower legs and promotes circulation, great if you’re sitting for longer periods.
10. Neck Stretches
Gently tilt your head side to side or forward and back to loosen neck muscles and relieve tension.
Top Tips for Getting Started
- Begin with 5-10 minutes and slowly increase as you feel comfortable.
- Breathe steadily throughout, never hold your breath during exercises.
- Only move within a comfortable range. If a movement feels too much, reduce the range or try a gentler version.
- Stop if you feel dizzy, very sore, or short of breath. Rest and try again later.
- Make it social and pop some music on, join a group class, or invite a friend.
Book a Seated Chair Exercise Class with MOVEability Today
At MOVEability, we believe movement should be accessible and enjoyable for everyone. Our online and in-person seated exercise classes are designed to suit all ages and abilities.
If you’d like a fun, effective way to improve your health and wellbeing, sign up for a free trial class today and take the first step toward a stronger, happier you.
Get in touch with us, or book your FREE seated exercise class online!
Need a little help getting started online? Don’t worry, we provide full support to help you get set up on Zoom and easily purchase your tickets online. We’re here to help you every step of the way, making sure nothing stops you from joining.
MOVEability offers a wide range of on-site and online seated exercise classes for people of ALL ages and abilities. We believe movement should be inclusive and fun for everyone.
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- What chair to use for seated exercise?
- 6 tips to prevent falls in winter
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- What is online exercise?
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