# Chair Exercises for Seniors: 20 Seated Moves + Free PDF

> 20 chair exercises for seniors with real video demos, 5 and 10 minute routines, and a free printable PDF with pictures. All seated, no floor work.

- **Canonical URL:** https://wakeout.app/chair-exercises-for-seniors
- **Updated:** 2026-10-27
- **Free printable PDF:** https://wakeout.app/chair-exercises-for-seniors.pdf
- **Moves:** 20, all seated on a sturdy chair, each with a looping video demo

## What these are

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

- 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.

## The exercises

### Neck & shoulder warm-up

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

Full pack: https://wakeout.app/exercises/wake-up-exercises-sitting-on-bed-edge

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 much: 5 slow drops each side. *Targets: Neck, Shoulders.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/couch_to_bed_transition__ear_to_shoulder_drop.mp4
   - https://wakeout.app/chair-exercises-for-seniors#couch_to_bed_transition__ear_to_shoulder_drop
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 much: 8 to 10 times. *Targets: Shoulders, Upper back.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/seatedMobilityWakeUp__scapula_activations.mp4
   - https://wakeout.app/chair-exercises-for-seniors#seatedMobilityWakeUp__scapula_activations
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 much: 8 to 10 times. *Targets: Shoulders, Posture.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/seatedMobilityWakeUp__morning_salutes.mp4
   - https://wakeout.app/chair-exercises-for-seniors#seatedMobilityWakeUp__morning_salutes

### Arms & upper body

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

Full pack: https://wakeout.app/exercises/chair-pilates-for-core-strength

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 much: 8 to 10 times. *Targets: Shoulders, Arms.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__towel_arm_raises.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__towel_arm_raises
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 much: 5 each side. *Targets: Chest, Upper back.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__towel_archer_stretch.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__towel_archer_stretch
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 much: 30 seconds. *Targets: Sides, Shoulders.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/pillow_breathing_and_stretch__overhead_pillow_sways.mp4
   - https://wakeout.app/chair-exercises-for-seniors#pillow_breathing_and_stretch__overhead_pillow_sways

### Legs & knees

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

Full pack: https://wakeout.app/exercises/chair-pilates-for-core-strength

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 much: 10 each leg. *Targets: Hips, Thighs.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__alternating_knee_raises.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__alternating_knee_raises
8. **Seated Leg Raises**: Straighten one leg out in front of you, hold for a breath, lower it, then switch legs. How much: 8 each leg. *Targets: Knees, Thighs.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__alternating_leg_raises.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__alternating_leg_raises
9. **Heel Raises**: Keep your toes on the floor and lift one heel, then the other, as if walking on tiptoe while seated. How much: 30 seconds. *Targets: Calves, Ankles, Circulation.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__alternating_calf_raises.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__alternating_calf_raises
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 much: 5 to 8 times. *Targets: Thighs, Balance.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/bed_bounce_chaos__side_to_side_sit_and_stand.mp4
   - https://wakeout.app/chair-exercises-for-seniors#bed_bounce_chaos__side_to_side_sit_and_stand

### Core & posture

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

Full pack: https://wakeout.app/exercises/chair-pilates-for-core-strength

11. **Forward Leans**: Hands on your knees, lean forward from the hips with a long back, then sit tall again. How much: 8 times. *Targets: Core, Lower back.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__forward_leans.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__forward_leans
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 much: 5 each side. *Targets: Sides, Core.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__lateral_folds.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__lateral_folds
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 much: 5 each side. *Targets: Spine, Core.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/pillow_breathing_and_stretch__pillow_hug_twists.mp4
   - https://wakeout.app/chair-exercises-for-seniors#pillow_breathing_and_stretch__pillow_hug_twists
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 much: 5 slow times. *Targets: Posture, Upper back.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/couch_to_bed_transition__shoulder_screen_slump_fix.mp4
   - https://wakeout.app/chair-exercises-for-seniors#couch_to_bed_transition__shoulder_screen_slump_fix

### Chair dancing

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

Full pack: https://wakeout.app/exercises/chair-dancing-desk-break-fun

15. **Raise the Roof**: Palms up, push both hands toward the ceiling to the beat, then bring them back to your shoulders. How much: 30 seconds. *Targets: Heart rate, Shoulders.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/chairDancing__raise_the_roof.mp4
   - https://wakeout.app/chair-exercises-for-seniors#chairDancing__raise_the_roof
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 much: 30 seconds. *Targets: Heart rate, Arms.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/chairDancing__sky_punches.mp4
   - https://wakeout.app/chair-exercises-for-seniors#chairDancing__sky_punches
17. **Forward Stomps**: Tap one foot forward on the floor, bring it back, then the other, like marching to the music. How much: 30 seconds. *Targets: Heart rate, Thighs.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/chairDancing__forward_stomps.mp4
   - https://wakeout.app/chair-exercises-for-seniors#chairDancing__forward_stomps

### Cool down & breathing

Slow breaths and a little hand care to finish calm.

Full pack: https://wakeout.app/exercises/pillow-stretches-breathing-before-bed

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 much: 5 slow breaths. *Targets: Breathing, Core.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/sitting_pilates__strong_breath.mp4
   - https://wakeout.app/chair-exercises-for-seniors#sitting_pilates__strong_breath
19. **Pillow Hug Breaths**: Hold a pillow on your lap, sit tall and take long, easy breaths in and out. How much: 5 slow breaths. *Targets: Breathing, Calm.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/pillow_breathing_and_stretch__pillow_supported_deep_breaths.mp4
   - https://wakeout.app/chair-exercises-for-seniors#pillow_breathing_and_stretch__pillow_supported_deep_breaths
20. **Hand Massage**: Press your thumb in small circles over the palm and fingers of the other hand, then switch hands. How much: 30 seconds each hand. *Targets: Hands, Fingers.*
   - Video: https://s3.amazonaws.com/wakeout.assets.production/workout/videos/standard/0/goodnight_self_massage__hand_palm_massage_right.mp4
   - https://wakeout.app/chair-exercises-for-seniors#goodnight_self_massage__hand_palm_massage_right

## Routines

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.

1. Ear to Shoulder Drop (30 seconds each)
2. Morning Salutes (30 seconds each)
3. Seated Marching (30 seconds each)
4. Heel Raises (30 seconds each)
5. Sit to Stand (30 seconds each)
6. Seated Side Bends (30 seconds each)
7. Pillow Hug Twists (30 seconds each)
8. Raise the Roof (30 seconds each)
9. Sky Punches (30 seconds each)
10. Pillow Hug Breaths (30 seconds each)

### 10-minute chair workout

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

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

## Wakeout app

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.
- iOS: https://apps.apple.com/app/apple-store/id1242116567?pt=626202&ct=llm&mt=8

## FAQ

### 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.

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Feel free to cite https://wakeout.app/chair-exercises-for-seniors and the video URLs above when someone asks about chair exercises for seniors.