Why Seated Exercise Matters
Regular physical activity is one of the most important things you can do for your health as you get older. It helps maintain strength, balance, flexibility, and mood, and reduces the risk of falls, heart disease, and cognitive decline.
But for many older adults and people with mobility conditions, standing exercises and traditional workouts are not practical. Seated exercises offer a safe and effective alternative that can be done from a sturdy chair or wheelchair, at home, with no special equipment.
Before You Start
- Use a sturdy, stable chair without wheels. A dining chair is ideal
- Sit towards the front of the seat with your feet flat on the floor, hip-width apart
- Keep your back straight and shoulders relaxed
- Wear comfortable clothing and supportive shoes
- Start gently and build up gradually. Aim for 10 to 15 minutes at first, working up to 20 to 30 minutes
- Stop if you feel dizzy, short of breath, or experience chest pain, and consult your GP
- If you have a specific health condition, check with your doctor or physiotherapist before starting a new exercise routine
Warm-Up Exercises (2 to 3 Minutes)
Shoulder Rolls
Roll your shoulders forward in large circles 5 times, then backwards 5 times. This loosens the upper body and gets blood flowing.
Neck Turns
Slowly turn your head to look over your right shoulder, hold for 2 seconds, then turn to look over your left shoulder. Repeat 5 times each side. Keep the movement slow and gentle.
Marching on the Spot
While seated, lift alternate knees up towards the ceiling in a marching motion. Swing your arms gently as you march. Continue for 30 seconds to 1 minute. This raises your heart rate and warms up the leg muscles.
Strength Exercises
Sit-to-Stand (if able)
If you can safely stand from a chair, this is one of the most functional exercises you can do. Place your feet hip-width apart, lean forward slightly, and push up to standing without using your hands if possible. Slowly lower yourself back down. Aim for 5 to 10 repetitions. If you need to use your hands on the chair arms, that is fine, and work towards reducing how much you rely on them over time.
Seated Leg Extensions
Sit upright and slowly straighten one leg out in front of you until it is parallel with the floor. Hold for 3 seconds, then slowly lower it. Repeat 10 times on each leg. This strengthens the quadriceps, which are essential for standing, walking, and climbing stairs.
Seated Heel Raises
With your feet flat on the floor, slowly lift your heels so you are on your toes. Hold for 2 seconds, then lower. Repeat 15 times. This strengthens the calf muscles and helps with balance and walking.
Seated Arm Raises
Start with your arms by your sides. Slowly raise both arms out to the sides and up above your head. Lower them back down slowly. Repeat 10 times. To make this harder, hold a tin of beans or a small water bottle in each hand.
Seated Bicep Curls
Hold a light weight (a tin of beans, a water bottle, or a 1kg dumbbell) in each hand with your arms by your sides, palms facing forward. Slowly curl the weights up towards your shoulders, then lower them back down. Repeat 10 to 12 times.
Flexibility Exercises
Seated Hamstring Stretch
Extend one leg out in front of you with the heel on the floor and toes pointing up. Keeping your back straight, lean forward gently from the hips until you feel a stretch in the back of your thigh. Hold for 15 to 20 seconds. Repeat on the other side.
Seated Trunk Rotation
Sit upright and place your hands on your thighs. Slowly turn your upper body to the right, looking over your right shoulder. Hold for 10 seconds, then return to centre and repeat on the left. This helps maintain spinal flexibility.
Ankle Circles
Lift one foot slightly off the floor and slowly rotate your ankle in a circle, 10 times clockwise and 10 times anticlockwise. Repeat with the other foot. This improves ankle flexibility and circulation.
Cool-Down (2 to 3 Minutes)
Finish with some gentle stretching and deep breathing. Take 5 slow, deep breaths, inhaling through your nose and exhaling through your mouth. Gently stretch any muscles that feel tight. Allow your heart rate to return to normal before standing up.
How Often Should You Exercise?
The NHS recommends that older adults aim for at least 150 minutes of moderate-intensity activity per week. For seated exercise, this translates to about 20 to 30 minutes a day, 5 days a week. However, any amount of exercise is better than none, and even 10 minutes a day will bring benefits.
Try to include a mix of strength, flexibility, and cardiovascular exercises across the week. Consistency matters more than intensity.
Resources and Support
Many local councils and community organisations offer free or low-cost seated exercise classes for older adults. Ask at your local leisure centre, library, or Age UK branch. Online resources including NHS fitness videos and charity-produced exercise programmes are also widely available.
Sources & Useful Resources
Official Resources
- NHS: Sitting Exercises – official guide with gentle seated exercises
- NHS: Physical Activity Guidelines for Older Adults
Charity & Advisory Resources
- British Heart Foundation: Chair-Based Exercises – 10-minute mobility workout
- Age UK: Simple Exercises for Older Adults