Chair Exercises Seniors Can Do at Home

At-home chair exercises are a great way to safely move your body and build strength. Following are 14 simple chair exercises seniors can do at home.
Physical exercise is critical for strengthening muscle and improving stability. For many seniors, the biggest barrier to an exercise routine is the physical challenges that hinder the ability to go for walks, join a yoga class, or visit a gym. The general fear of falling is a big hindrance, too. At-home chair exercises are a great way to safely move your body and build strength. Following are 14 simple chair exercises seniors can do at home every day to increase energy and get those endorphins going! Note: We’ve also created a simple cheat sheet with illustrations you can print out at home! Click here for Exercises from a Sitting Position, and here for Exercises from a Standing Position, using a chair back for balance. Exercises from a Sitting Position Do not overdo it. Start slowly and build the number of repetition gradually. Use a firm chair. Neck Stretches Side bends: tilt head sideways as if to touch ear to shoulder. Right: hold 10 seconds, 10 reps Left: hold 10 seconds. 10 reps Chin to chest: bend chin forward to chest. Hold 10 seconds. 10 reps. Arm Raises Raise arm up, pause at the top for 2 seconds, and bring down. Right arm: 10 reps Left arm: 10 reps Both arms: 10 reps Back Stretching and Strengthening With legs apart, place hands on each side of knee. Slide hands from knee to ankle and return to upright sitting position. Right knee: 10 reps Left knee: 10 reps Seated Marching Alternate lifting knees to chest as if marching. Right leg: 10-15 reps Left leg: 10-15 reps Rowing Make sure to sit as straight as possible. Place arm straight out in front and then pull arm back with elbow next to your side. Right arm: 10 reps Left arm: 10 reps Both arms: 10 reps Ankle Range of Motion Point toes up as far as possible and then down as far as possible. Rotate both feet. Clockwise: 20 reps Counterclockwise: 20 reps Knee Extension Straighten knee, pause and then lower foot back to floor. Right leg: 10-15 reps Left leg: 10-15 reps Small Kicks Straighten and bend knee as in a kicking motion. Right leg: 10-15 reps Left leg: 10-15 reps Exercises from a Standing Position To maintain balance, use a kitchen counter or the back of a sturdy chair that doesn’t have wheels. Calf Stretch Hold the back of a chair. Step back with one foot, keeping foot straight. Lean forward, keeping heel on floor. Right leg: hold 30 seconds, 3 reps Left leg: hold 30 seconds, 3 reps Lateral Leg Swing Hold the back of a chair. Move leg straight out to side without bending knee or waist. Keep toes pointed forward. Right leg: 10-15 reps Left leg: 10-15 reps Hip Flexion and Extension Hold the back of a chair and bring your knee up as close to your chest as possible, trying not to bend at the waist. Slowly lower your leg and swing it straight behind you without bending your knee. Then lower it back to the starting position. Right leg: 10-15 reps Left leg: 10-15 reps Heel and Toe Raise Stand straight with your feet should-width apart, rise up on toes, pause, and lower back down. Then, keeping your heels flat, lift your toes and lower back down. Both feet together: 10 reps Mini-squats Hold the back of a chair. Bend knees as far as is comfortable. Keep back and head up straight and behind toes. Then return to standing position. 10 reps Side-to-side Twist Keeping you feet on the ground, should-width apart, slowly twist upper body from right to left. Stand as straight as possible. 10 reps Don’t forget! For a step-by-step guide with easy-to-follow visual diagrams, we’ve made it easy to print the Exercising From a Sitting Position [click here] and Exercising From a Standing Position [click here]. Note: Be sure to consult with your physician before beginning an exercise program. The exercises suggested here do not substitute for a program provided by your healthcare practitioner.

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