Chair exercises for seniors: a 15-minute routine
Chair exercises let you build strength, mobility and balance while seated or holding a chair for support, so they suit older adults, people with joint pain and anyone getting back into exercise. This 15-minute routine covers warm-up, leg and arm strength, gentle tai chi-style movement and stretching.
By the MuscleOG team · Updated October 28, 2026
Before you start
- Use a sturdy chair without wheels, placed against a wall so it cannot slide.
- Sit near the front of the seat with your feet flat on the floor, hip-width apart.
- Move slowly and breathe steadily. Never hold your breath.
- If you have a heart condition, have had a recent operation or a fall, or feel dizzy, talk to your doctor first.
Warm-up: 3 minutes
| Exercise | Time | How |
|---|---|---|
| Seated march | 60 seconds | Sit tall, march your feet up and down, swing your arms gently |
| Shoulder rolls | 30 seconds | Roll your shoulders up, back and down; reverse halfway |
| Ankle circles | 30 seconds | Lift one foot a little, draw slow circles; switch feet |
| Heel and toe taps | 40 seconds | Tap both heels, then both toes, at a steady rhythm |
Strength: 6 minutes
Do each exercise for the reps shown, rest 20–30 seconds, then repeat the whole block once.
| Exercise | Reps | How |
|---|---|---|
| Sit-to-stand | 6–10 | Arms crossed, stand up without your hands, sit down slowly. Use the armrests at first if you need to. |
| Seated leg extension | 10 per leg | Straighten one knee until the leg is level, hold 2 seconds, lower slowly |
| Seated knee lift | 10 per leg | Hold the sides of the chair and lift one knee toward your chest |
| Seated arm raise | 12 | Raise both arms slowly overhead as you breathe in, lower as you breathe out |
| Seated rowing | 12 | Draw your hands back to your ribs and squeeze your shoulder blades |
Tai chi-style flow: 3 minutes
These slow, flowing moves come from tai chi and are done seated. Do each for 45 seconds, moving with your breath.
- Wave hands: soft elbows, palms facing you; pass your hands slowly from side to side, turning your waist with them.
- Hold the ball: round your arms as if holding a big ball and slowly turn it, top hand down and bottom hand up.
- Push the mountain: palms forward at chest height; push out slowly as you breathe out, draw back as you breathe in.
- Seated twist: arms crossed on your chest, turn gently from the waist with your hips facing forward.
Our tai chi for beginners guide has more of these movements, standing and seated.
Balance: 1 minute (optional)
Stand beside the chair with one hand on the backrest. Lift one foot a few centimetres and hold for up to 20 seconds; switch legs. Only let go of the chair when it feels easy.
Cool-down: 2 minutes
Seated side bend (30 seconds each side), a seated forward fold with your hands sliding down your shins (40 seconds), and slow breathing: palms rise as you breathe in and float down as you breathe out.
How often
Three to five days a week. Health guidelines recommend strength activities on at least 2 days a week for older adults, plus balance activities, which help lower the risk of falls.
Common questions
Can chair exercises really build strength?
Yes, especially if you have been inactive. Sit-to-stands and leg extensions train the same muscles you use to climb stairs and get out of a car.
How do I make it harder?
Add reps, hold light weights such as water bottles, slow down the lowering, or do sit-to-stands from a lower chair.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.