20 moves · all seated · free PDF

Chair exercises for seniors that feel like play

Twenty gentle moves you do sitting on a sturdy chair, each one shown on video by a real person. No floor, no gym clothes, no counting to a hundred. Pick one, press play, and move along.

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Get the free PDFSee the 20 moves

Chair exercises for seniors are simple moves you do sitting on a sturdy chair: lift a knee, reach for the ceiling, twist hello to the room. They wake up the muscles and joints that make everyday life easy, like standing up, reaching a shelf and turning to back out of the driveway. The 20 below come with a video of every move, two ready routines (5 and 10 minutes) and a free printable PDF with pictures you can stick on the fridge.

Before you start

Thirty seconds of common sense

  • A sturdy chair without wheels or arms that get in the way. Push it against a wall if it slides.
  • Sit near the front edge, feet flat on the floor about hip width apart.
  • Move slowly and keep breathing. Small and steady beats big and wobbly.
  • Stop if something hurts, or if you feel dizzy or short of breath.
  • Just had surgery, or living with a heart or lung condition? Check with your doctor which moves suit you.

Jump to a group

Neck & shoulder warm-upArms & upper bodyLegs & kneesCore & postureChair dancingCool down & breathing5-minute chair workout
Group 1 of 6

Neck & shoulder warm-up

Start here. Slow, easy moves that loosen the neck and shoulders before anything else.

More like this: Seated Mobility Wake-Up
  1. 1
    #

    Ear to Shoulder Drop

    Sit tall and let your right ear drift toward your right shoulder. Breathe out, come back to the middle, then go to the left.

    How much5 slow drops each side

    NeckShoulders
  2. 2
    #

    Shoulder Blade Pull-Downs

    Reach both arms up, then pull your elbows down to your sides as if squeezing a pencil between your shoulder blades.

    How much8 to 10 times

    ShouldersUpper back
  3. 3
    #

    Morning Salutes

    Sweep both arms up over your head until your hands meet, then lower them slowly. Lift only as high as feels good.

    How much8 to 10 times

    ShouldersPosture
Group 2 of 6

Arms & upper body

Reach, stretch and open the chest. A small towel or a pillow is all you need.

More like this: Chair Pilates
  1. 4
    #

    Towel Arm Raises

    Hold a small towel in both hands at chest height, arms long. Raise it overhead, then lower it back down.

    How much8 to 10 times

    ShouldersArms
  2. 5
    #

    Towel Archer Stretch

    Hold the towel overhead, then pull one end out to the side like drawing a bow, opening the chest. Return and switch sides.

    How much5 each side

    ChestUpper back
  3. 6
    #

    Overhead Pillow Sways

    Hold a pillow up overhead and sway gently from side to side, like a tree in the breeze. Keep your bottom on the chair.

    How much30 seconds

    SidesShoulders
Group 3 of 6

Legs & knees

The muscles that get you out of a chair and up the stairs. Worth every second.

More like this: Chair Pilates
  1. 7
    #

    Seated Marching

    Lift one knee a few inches, set the foot down, then lift the other. Hold the sides of the chair if you like.

    How much10 each leg

    HipsThighs
  2. 8
    #

    Seated Leg Raises

    Straighten one leg out in front of you, hold for a breath, lower it, then switch legs.

    How much8 each leg

    KneesThighs
  3. 9
    #

    Heel Raises

    Keep your toes on the floor and lift one heel, then the other, as if walking on tiptoe while seated.

    How much30 seconds

    CalvesAnklesCirculation
  4. 10
    #

    Sit to Stand

    Scoot to the edge, lean forward, push through your feet and stand up, then sit back down slowly. Use your hands on your thighs or the chair arms.

    How much5 to 8 times

    ThighsBalance
Group 4 of 6

Core & posture

Lean, bend and twist to keep your middle strong and your back tall.

More like this: Chair Pilates
  1. 11
    #

    Forward Leans

    Hands on your knees, lean forward from the hips with a long back, then sit tall again.

    How much8 times

    CoreLower back
  2. 12
    #

    Seated Side Bends

    Reach one arm up and over your head and lean gently to the other side. Come back up and switch.

    How much5 each side

    SidesCore
  3. 13
    #

    Pillow Hug Twists

    Hug a pillow to your chest and turn your shoulders slowly to the right, then to the left. Hips stay facing forward.

    How much5 each side

    SpineCore
  4. 14
    #

    Slump and Sit Tall

    Let your back round and your head drop for a moment, then roll up tall, shoulders back and down.

    How much5 slow times

    PostureUpper back
Group 5 of 6

Chair dancing

Seated cardio with a grin. Put on a song you love and go as big or as small as you like.

More like this: Chair Dancing
  1. 15
    #

    Raise the Roof

    Palms up, push both hands toward the ceiling to the beat, then bring them back to your shoulders.

    How much30 seconds

    Heart rateShoulders
  2. 16
    #

    Sky Punches

    Punch one fist up toward the ceiling, bring it back, then the other. Go as fast or as slow as your song.

    How much30 seconds

    Heart rateArms
  3. 17
    #

    Forward Stomps

    Tap one foot forward on the floor, bring it back, then the other, like marching to the music.

    How much30 seconds

    Heart rateThighs
Group 6 of 6

Cool down & breathing

Slow breaths and a little hand care to finish calm.

More like this: Pillow Breathing & Stretch
  1. 18
    #

    Belly Breaths

    Hands on your belly. Breathe in through the nose and feel your hands rise, then breathe out slowly through the mouth.

    How much5 slow breaths

    BreathingCore
  2. 19
    #

    Pillow Hug Breaths

    Hold a pillow on your lap, sit tall and take long, easy breaths in and out.

    How much5 slow breaths

    BreathingCalm
  3. 20
    #

    Hand Massage

    Press your thumb in small circles over the palm and fingers of the other hand, then switch hands.

    How much30 seconds each hand

    HandsFingers

Ready-made routines

A 5-minute and a 10-minute chair workout

Do each move for about 30 seconds, then go to the next. Rest whenever you want. Resting is part of it.

5-minute chair workout

Ten moves from top to toe. A good one for most days.

30 seconds each

  1. 1.Ear to Shoulder Drop
  2. 2.Morning Salutes
  3. 3.Seated Marching
  4. 4.Heel Raises
  5. 5.Sit to Stand
  6. 6.Seated Side Bends
  7. 7.Pillow Hug Twists
  8. 8.Raise the Roof
  9. 9.Sky Punches
  10. 10.Pillow Hug Breaths

10-minute chair workout

All 20 moves in order, warm-up to cool-down. Try it two or three times a week.

30 seconds each

  1. 1.Ear to Shoulder Drop
  2. 2.Shoulder Blade Pull-Downs
  3. 3.Morning Salutes
  4. 4.Towel Arm Raises
  5. 5.Towel Archer Stretch
  6. 6.Overhead Pillow Sways
  7. 7.Seated Marching
  8. 8.Seated Leg Raises
  9. 9.Heel Raises
  10. 10.Sit to Stand
  11. 11.Forward Leans
  12. 12.Seated Side Bends
  13. 13.Pillow Hug Twists
  14. 14.Slump and Sit Tall
  15. 15.Raise the Roof
  16. 16.Sky Punches
  17. 17.Forward Stomps
  18. 18.Belly Breaths
  19. 19.Pillow Hug Breaths
  20. 20.Hand Massage

Free printable

Chair exercises for seniors, printable PDF with pictures

Two pages, big letters, a picture of every move, how much to do, and the 10-minute routine. Print it, stick it on the fridge, share it with your walking group.

PDF · 2 pages · US Letter (prints fine on A4) · free

Download the PDF
Page one of the free chair exercises for seniors PDF

In the Wakeout app

Made for 60+, without the boring part

Wakeout has a whole category called The 60+ Club, with 14 packs made with older adults in mind, and a Seated category with a seated filter so every move happens in your chair.

  • Sessions as short as 1 minute. Most people pick 1 to 3 minutes, and 5 or 10 are there when you feel like more.
  • Don't like a move? Skip it mid-routine and you get a different one.
  • Real, normal-looking people on video, not gym models.
  • 7-day free trial, then a subscription. Cancel anytime in the App Store.
Get Wakeout on the App StoreWhy Wakeout works as an exercise app for seniors

Keep going

Seated packs with video for every move

Each pack is a full set of short moves with the same kind of demo you see above.

32 exercises

Sitting Pilates

Chair-based Pilates exercises using a towel for core engagement and posture.

15 exercises

Seated Mobility Wake-Up

Gentle seated joint mobilization to unlock your body from sleep without standing up.

19 exercises

Chair Dancing

Fun dance moves adapted for your office chair, bringing joy to your workday.

17 exercises

Balance Training

Standing exercises focused on balance and body awareness to prevent falls.

15 exercises

Pillow Breathing And Stretch

Hug and breathe with your pillow to calm your mind for bed.

12 exercises

Bed Bounce Chaos

Playful bed-edge bouncing that shakes off stress and brings back childlike lightness.

Questions people ask

Chair exercises for seniors, answered

How often should seniors do chair exercises?

A few minutes most days is a great goal. The World Health Organization suggests older adults get about 150 minutes of moderate activity a week, with muscle-strengthening work on at least two days. A 10-minute chair workout two or three times a week, plus short 1 to 5 minute moves on other days, adds up fast.

Are chair exercises effective for seniors?

Yes. Seated moves build strength in the legs, core and shoulders, keep joints moving through their range, and get your heart rate up when you add chair dancing. They are a safe place to start if standing workouts feel risky, and the sit-to-stand move trains exactly what you need to get out of a chair on your own.

What are the best chair exercises for seniors over 70 or 80?

Start with the gentle ones: Ear to Shoulder Drop, Seated Marching, Heel Raises, Seated Side Bends and Belly Breaths. Add Sit to Stand when you feel steady, using the chair arms. Over 80, keep the moves smaller and slower, and rest as often as you like. Consistency matters more than size.

Can chair exercises help you lose belly fat?

Not on their own, and no exercise burns fat from one spot. Chair exercises do strengthen the muscles around your middle and help you sit taller. Losing belly fat comes from moving more through the whole day plus what you eat. Short movement breaks are a great part of that.

Can I do chair exercises with limited mobility or arthritis?

Usually, yes. Every move here can be made smaller: lift the knee an inch instead of six, raise your arms to shoulder height instead of overhead. Move in a range that doesn't hurt, warm up first, and skip anything that makes a joint sore. With a new joint or a recent flare, ask your doctor or physical therapist.

Is there a free printable chair exercise PDF for seniors?

Yes. The PDF on this page is free: two pages with a picture of every move, how much to do, and the 10-minute routine, in large type that's easy to read across the room.

Are there videos of these chair exercises?

Every one of the 20 moves above has a short video demo that plays right on this page, so you can see the move before you try it. The full packs on Wakeout have many more.

Is there an app for chair exercises for seniors?

Wakeout is an iPhone and iPad app with The 60+ Club (14 packs) and a Seated category, with sessions from 1 minute. It has a 7-day free trial, then a subscription.

One move today is plenty

Pick the move you liked most and do it once more before you close this page. Your knees will say thanks.

Try Wakeout free for 7 daysDownload the PDF