Chair Exercises for Seniors: A Full Routine

Before you start

Ask a doctor first if you have heart disease or chest pain, uncontrolled blood pressure, breathlessness at rest, a recent operation or fracture, unexplained dizziness or fainting, osteoporosis with fractures, uncontrolled diabetes, or any condition that worries you. See exercise at home for seniors: a safe starter guide, exercise with heart disease and exercise with diabetes.

Choose the right chair. - Firm seat, stable, with no wheels, placed against a wall or in a corner so it cannot slide. - Seat height so that feet rest flat on the floor, with knees at about a right angle. A firm cushion or footstool can help; see seat cushion buying guide. - A straight or slightly supportive back; arms are helpful for standing up but may get in the way for some arm exercises. - Avoid sofas, deep recliners, folding chairs and plastic chairs that flex.

Set up. - Clear space around the chair, no rugs, good light, a fan or open window. - Water nearby, a phone or alarm within reach.

Safety cues for the whole session. - Sit tall, with a long spine, shoulders relaxed and away from the ears. - Move slowly and smoothly, with no bouncing or jerking. - Breathe normally; breathe out on effort. Never hold your breath. - A mild effort or stretch is fine; sharp pain is not. - Stop and rest for chest pain or tightness, severe breathlessness, dizziness, a fainting feeling, racing or irregular heartbeat, sudden joint pain, or numbness. Call 112 for chest pain, fainting or stroke signs such as face drooping, arm weakness or slurred speech. - Stay within a talking pace: you should be able to speak a sentence.

The routine at a glance

• Warm-up: 4 to 5 minutes
• Upper body: 6 to 7 minutes
• Lower body: 6 to 7 minutes
• Core and posture: 3 to 4 minutes
• Heart and breathing: 3 to 5 minutes
• Cool-down and stretches: 4 to 5 minutes

Start with the lower end of each range and a single set of 5 to 8 repetitions. Increase slowly over weeks. Do the routine two to four times a week, with rest days, or split it into shorter parts across the day.

Warm-up

1. Breathe and sit tall: take five slow breaths in through the nose, out through the mouth. 2. Shoulder rolls: lift the shoulders up, roll them back and down, ten times; then forward. 3. Neck turns: turn the head slowly to look over one shoulder, then the other, three times each side, within comfort. Stop if dizzy. 4. Arm swings: let the arms swing gently forward and back for 20 seconds. 5. Ankle circles and toe taps: lift one foot, draw a circle with the toes five times each way, then the other foot; tap the toes up and down ten times. 6. Seated march: lift one knee at a time, a few centimetres, at an easy pace for 30 to 60 seconds.

Upper body

Use no weights at first. Later, you can hold light water bottles, light dumbbells or a resistance band; see dumbbells guide for seniors and resistance band routine for seniors.

1. Arm raises forward: with arms by the sides, lift both arms straight forward to shoulder height, then lower slowly. 6 to 8 times. 2. Arm raises to the side (small range): lift the arms out to the sides to shoulder height or lower if the shoulders are sore, then lower slowly. 6 to 8 times. 3. Elbow bends (biceps curl): with arms by the sides, bend the elbows to bring the hands towards the shoulders, then lower. 8 times. 4. Chair push-up (seated press): place your hands on the chair arms or the seat beside the hips, press down and lift the hips slightly off the seat only if strong and safe; or push the palms together in front of the chest for five seconds. 5 times. Skip the hip lift if you have shoulder problems or low strength. 5. Row (pulling back): imagine pulling a rope towards the ribs: bend the elbows and draw them back, squeezing the shoulder blades gently together. 8 times. 6. Shoulder blade squeeze: sit tall, gently pinch the shoulder blades together, hold for three seconds, relax. 8 times. 7. Hand opens and closes: make a gentle fist, then spread the fingers wide, 10 times; see grip strength and hand exercises.

Lower body

1. Seated leg extensions: straighten one knee until the leg is out in front, hold for three seconds, then lower slowly. 6 to 8 times each leg. 2. Heel slides: slide one foot back under the chair, then forward, bending and straightening the knee. 8 times each. 3. Knee lifts (marching with a hold): lift one knee slightly and hold for two seconds, lower, alternate. 8 each. 4. Hip opening: with feet flat, slowly open the knees apart a short way, then bring them together. 8 times. 5. Heel and toe raises: lift the heels, keeping the toes down; then lift the toes, keeping the heels down. 10 times each. 6. Sit-to-stand: sit near the front edge of the chair, feet hip-width, lean forward slightly, press through the legs to stand, pause for a second, then sit slowly. Use the chair arms or your thighs if needed. Start with 3 to 5 repetitions. If dizzy on standing, rest first and ask your doctor; see dizziness and low blood pressure when standing. 7. Seated pedalling in the air: lift the legs slightly and pedal slowly, if comfortable, for 20 to 30 seconds, or use a pedal exerciser; see pedal exerciser guide.

Core and posture

1. Tall posture hold: sit away from the backrest, with the spine long and the belly gently drawn in, for 20 seconds. 3 times. 2. Seated side bend: with one hand on the thigh, slowly reach the other arm over the head and lean gently to the side, then return. 5 times each. Skip if you have back pain, osteoporosis with fractures or dizziness, unless cleared. 3. Gentle trunk turn: hands across the chest, turn the upper body a short way to one side and back, keeping hips facing forward. 5 times each. Skip with back or hip restrictions, or after spine or hip surgery. 4. Pelvic tilts: gently rock the pelvis forward and back, arching and rounding the lower back a little. 8 times. 5. Seated knee-to-chest (small): lift one knee towards the chest slightly and lower. 6 each. Skip after hip replacement if your surgeon has restricted hip bending.

Heart and breathing

Gentle continuous movement raises the heart rate safely if you stay comfortable. March seated at a brisk but comfortable pace for one to two minutes with arm swings, do slow seated punches in front of you for 30 to 60 seconds if the shoulders allow, rest between bursts, then practise breathing in through the nose for a count of three and out through pursed lips for four (see breathlessness techniques at home). Use the talk test: if you cannot speak, slow down.

Cool-down and stretches

Hold each stretch 15 to 30 seconds, without bouncing, breathing slowly. Stretch to a gentle pull, never pain; see stretching for stiff older bodies.

• Chest opener: clasp the hands behind the back or hold the chair back, gently lift the chest.
• Shoulder stretch: bring one arm across the chest and hold it with the other.
• Neck stretch: gently tilt the ear toward the shoulder, with the shoulder down. Do not force.
• Seated hamstring stretch: extend one leg with the heel on the floor, and lean forward from the hips with a straight back until you feel a stretch behind the thigh.
• Calf stretch: extend the leg and pull the toes toward you, using a towel if needed.
• Hip stretch: cross one ankle over the opposite knee and lean slightly forward, if your hips and knees allow. Skip after hip replacement unless approved.
• Slow breathing: one minute of deep breaths, shoulders relaxed.

Making it easier or harder

To make it easier, shorten the routine, split it into morning and evening parts, use three to five repetitions, reduce the range, use a higher seat and rest often; wheelchair users can adapt most upper-body, core and leg moves with the brakes on. To make it harder, add repetitions up to 12 to 15, add a second set, use light weights or a band or slow the movements, changing only one thing after two to three weeks of comfortable sessions.

Common problems

For sore shoulders keep the arms below shoulder height; for sore knees reduce the range and use a higher seat (see exercises for knee and hip pain); for back pain avoid twists and side bends; for dizziness slow down and ask the doctor; for breathlessness use shorter bursts; in the heat exercise in the cool hours with a fan and water (see exercising indoors in Indian summer and monsoon). To fight boredom add music or a friend; see motivating a parent to exercise.

Fit it into your week

Seated routines are a base. A balanced week might add short walks, balance practice and strength work on separate days; see walking programme for older adults and strength training after 60: how much is enough.

When to ask a professional

Ask a doctor if you have any condition mentioned above, or symptoms during exercise. A physiotherapist can adapt the routine for knees, hips, shoulders, back, stroke, Parkinson's disease or after surgery. A qualified exercise professional can lead group chair classes; many community centres run them. In an emergency, call 112.