10 Minute Easy and Effective Chair Exercises for Seniors

Exercise improves strength, flexibility, and blood circulation, and boosts mood, helping seniors stay as healthy as possible.

Chair exercises, done while seated on a chair with back support, are an excellent option for seniors who are frail, at risk of falling, or have limited mobility.

Key Takeaways:
-Chair exercises are a safe, low-impact way for seniors with limited mobility to improve strength, flexibility, and circulation.
-A sturdy chair provides support, reducing fall risk while allowing effective upper and lower body movement.
-A simple 10-minute routine can build muscle, boost heart rate, and improve range of motion.
-Start slowly, use proper equipment, and prioritize safety to prevent injury.

The goal is to provide a steady base so your older adult stays safe while moving their arms and legs during their workout. In this piece, we explain why chair exercises are so helpful for seniors and share six effective chair exercises in an easy 10-minute routine.

Chair Exercises Can Be Very Helpful for Seniors

A significant benefit of chair exercises is the reduced risk of falling. 

It’s also an excellent way for seniors with limited mobility to get the health benefits of exercise.

Chair exercises can be as challenging as regular standing workouts, especially for the upper body or abdominal muscles. 

Another advantage is that exercising while sitting requires less effort than standing and puts less pressure on lower-body joints, such as the knees or ankles.

VIDEO: Seated Chair Exercises for Older Adults

6 Chair Exercises in an Easy 10-Minute Routine

Dartmouth-Hitchcock, an East Coast health care organization, created the (above) 10-minute chair exercise routine for older adults.

The only needed equipment is a sturdy chair with back support, an optional resistance band, and optional ankle weights.

Note: For safety, the chair should not have arms and should not easily fold, roll, slide, or be unsteady. 

These six seated exercises help seniors:

• Build or maintain muscle
• Get heart rate up
• Improve blood circulation
• Increase flexibility
• Increase range of motion

This video is convenient because it’s a routine with precise directions that can be easily followed.

Start by doing the routine 2-3 times a week. As an older adult builds strength and endurance, consider adding more days or repeating the exercise more than once.

Preventing Injury Should Be a Top Priority

It’s still possible to fall out of a chair and get injured, so it’s essential to ensure your older adult is steady on their chair and able to handle these exercises. 

The first few times they try new exercises, ask them to take it slowly and avoid overexertion. 

And stand close by until you’re both confident they can safely do the movements independently.

Recommended for you:

• 12 Easy and Gentle Seated Stretching Exercises for Seniors in 4 Minutes
• The Best Way to Improve Senior Mobility: the Sit to Stand Exercise
• Head to Toe Gentle Seated Chair Exercises for Seniors Improve Range of Motion

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About the Author

Connie Chow

Connie was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.