Staying active as you age is super important for feeling good and staying healthy. Regular exercise can help lower your chances of heart issues and keep your mind sharp. Plus, it makes everyday tasks—like carrying groceries, getting out of bed, or lifting your grandkids or pets—much easier.
But let’s be real: as you get older, some of the workouts you used to do in your 20s (or even 50s and 60s) might not be as doable anymore. That’s where chair exercises come in handy, especially if you have balance or mobility challenges. These workouts can help you build strength, flexibility, and endurance while giving you a stable base to work from. They’re also easier on those achy knees and wobbly ankles.
Why Chair Exercises Are Great for Older Adults
Any kind of exercise, even when you’re sitting down, can help you stay healthy, happy, and independent. Ideally, you want to mix in some cardio, strength training, stretching, and balance exercises, since each type has its own perks. For instance, cardio is great for your heart, strength training helps you keep your muscles strong for daily activities, and stretching makes it easier to move around. Plus, working on your balance can help prevent falls.
And the best part? You can get all these benefits from seated exercises. Chair workouts are often more accessible for people at different fitness levels. If standing exercises are tough for you or if you have trouble getting up and down from the floor, chair workouts can be a safer and more comfortable option.
Safety Tips for Chair Exercises
When you’re working out from a chair, the most important thing is to pick a sturdy one. Make sure it won’t tip over easily and that it doesn’t wobble. (Definitely skip those wheeled desk chairs!)
Also, a chair without arms gives you more room to move around without bumping into anything.
If you’re worried about doing these exercises safely or if your doctor has told you to take it easy, it’s a good idea to chat with them before you start.
Chair Exercises for Strength
Here are some chair exercises that are perfect for most older adults and can help you build and maintain muscle strength. If you’re using weights, pick a weight that lets you do 8 to 12 reps. The last couple of reps should feel challenging. If you can’t lift the weight at least eight times, go for something lighter. And when you can easily do 12 reps without feeling tired, it’s time to up the weight!
Chair Stand
- Put a small pillow at the back of your chair and make sure it’s against a wall.
- Sit at the front of the chair with your knees bent and feet flat on the floor, slightly apart. Lean back on the pillow with your arms crossed over your chest.
- Keep your back straight and lean forward until you’re sitting upright.
- Stand up slowly, using your hands as little as possible. Then sit back down slowly.
- Do 8 to 12 reps, rest, and repeat.
Biceps Curl
- Sit in a chair with weights at your sides and palms facing in.
- Slowly bend one elbow to lift the weight toward your chest, keeping your elbow close to your side and rotating your palm to face your shoulder.
- Pause, then lower your arm back down, rotating your palm to the starting position.
- Do 8 to 12 reps, then switch arms. Rest and repeat.
Reverse Fly
- Sit in a chair holding weights about a foot in front of your chest, elbows up and slightly bent, palms facing each other.
- Lean forward a bit, keeping your back straight.
- Pull the weights apart while squeezing your shoulder blades together. Let your elbows move back as far as they can.
- Pause, then return to the starting position.
- Do 8 to 12 reps, rest, and repeat.
Chair Exercises for Flexibility
These stretches can help loosen up tight muscles and make moving around easier.
Seated Shoulder Stretch
- Sit up straight in a chair.
- Put your left hand on your right shoulder and cup your left elbow with your right hand.
- Roll your shoulders back and gently pull your left elbow across your chest while extending your left arm. Hold for a few seconds.
- Return to the starting position and repeat for a total of 60 seconds. Then switch sides.
Seated Hamstring Stretch
- Sit up straight near the front of a chair with your feet flat on the floor.
- Extend your right leg straight out in front of you, heel on the floor and toes pointing up.
- Lean forward from your hips, placing your hands on your left thigh for support. Hold for a few seconds.
- Return to the starting position and repeat for a total of 60 seconds. Then switch legs.
Seated Neck Rotation
- Sit up straight with your chest lifted and shoulders down.
- Rest your hands on your thighs.
- Slowly turn your head to the right, feeling the stretch on the left side of your neck. Hold for a few seconds.
- Return to the starting position and repeat for a total of 60 seconds. Then switch sides.
Seated Cardio Exercises
You can also get your heart rate up with seated cardio. If you don’t want to use any equipment, try seated marches to get your blood pumping.
Seated March
- Sit up straight near the front of a chair with your feet flat on the floor.
- Quickly lift your left leg at the knee, then put it back down.
- Do the same with your right leg.
- Keep “marching” in place for 15 to 20 seconds, then rest for 20 seconds.
- Repeat two more times.
So there you have it! Chair exercises are a great way to stay active and healthy as you age. Give them a try!
