Chair exercises for seniors: Boosting strength, flexibility, and stamina

Staying active as you get older is key to aging well. Physical activity can not only reduce the risk of heart disease and cognitive decline, it can also help you maintain your ability to perform everyday activities like carrying groceries, getting out of bed in the morning, and lifting your grandchildren or pets.

But as you age, you may not be able to do the same exercises you could perform easily in your 20s — or even 50s and 60s. That's where chair exercises come in, particularly if you have challenges with balance or mobility (at any age). Chair-based workouts can help you build and maintain strength, flexibility, and endurance. They also provide a stable base from which to exercise, and can alleviate pressure on achy knees or wobbly ankles.

What are the benefits of chair exercises for older adults?

Any type of exercise — including seated exercise — can help older adults remain healthy, happy, and independent. Ideally, you'll do a combination of cardio, strength training, stretching and balance exercises, each of which confers a variety of benefits. For example, cardio workouts support heart health; strength-training exercises help build and maintain muscle strength to power daily activities; and stretching or flexibility exercises allow you to move your body with ease. Improving your balance might prevent a devastating fall.

And you can get these benefits from exercises that start in a seated position. Plus, chair workouts may be more accessible to people of various fitness or wellness levels. If you have trouble balancing or experience pain during standing exercises, for example, or have difficulty getting off the floor for exercises done lying down, a chair workout may be safer or more comfortable.

Safety tips for chair exercises

The most important tip for safely working out from a seated position is to choose a sturdy chair. Your seat of choice should not tip over easily, and you also don't want it to wobble or move unexpectedly. (Definitely don't use a desk chair with wheels!)

You'll also have more room to move freely (and therefore avoid bumping or bruising yourself) if you pick a chair without arms.

If you have any concerns about performing these exercsises safely, or if you've been advised to limit your activity, review these exercises with your doctor before you begin.

Chair exercises for strength

The following chair exercises are appropriate for most older adults and can help build and maintain muscle strength. For exercises that use weights, choose a weight that allows you to do only eight to 12 repetitions. The last one or two reps should be difficult. If you can't lift the weight at least eight times, use a lighter weight. When you can comfortably perform 12 reps without completely tiring the muscle, it's time to increase the amount of weight.

Chair stand

• Place a small pillow at the back of your chair and position the chair so that its back is resting against a wall.
• Sit at the front of the chair, knees bent, feet flat on the floor and slightly apart. Lean back on the pillow in a half-reclining position with your arms crossed and your hands on your shoulders.
• While keeping your back and shoulders straight, raise your upper body forward until you are sitting upright.
• Stand up slowly, using your hands as little as possible (or not at all). Slowly sit back down.
• Do eight to 12 repetitions.
• Rest and repeat the set.

Biceps curl

• Sit in a chair. Hold weights down at your sides with your palms inward.
• Slowly bend one elbow, lifting the weight toward your upper chest. As you lift, keep your elbow close to your side and rotate your palm so it faces your shoulder.
• Pause, then slowly lower your arm, rotating it back again so you finish with your palms back at the starting position.
• Do eight to 12 repetitions.
• Repeat with your other arm.
• Rest and repeat the set.

Reverse fly

• Sit in a chair holding weights about 12 inches in front of your chest. Your elbows should be up and slightly bent, and palms should be facing each other (as if your arms are wrapped around a large beach ball).
• Lean forward at a slight angle in the chair, bending from your hips and keeping your back straight.
• Now, pull the weights apart while trying to bring your shoulder blades as close together as possible. Let the movement pull your elbows back as far as possible.
• Pause, then return to the starting position.
• Do eight to 12 repetitions.
• Rest and repeat the set.

Chair exercises to improve flexibility

The stretches below can help loosen tight muscles and help you move more comfortably.

Seated shoulder stretch

• Sit up straight on a chair.
• Put your left hand on your right shoulder. Cup your left elbow with your right hand.
• Roll your shoulders down and back, then gently pull your left elbow across your chest as you extend your left arm. Feel the stretch in your left shoulder. Hold for several seconds.
• Return to the starting position.
• Repeat one or more times to reach a total of 60 seconds in the "hold" position.
• Then repeat on the opposite side.

Seated hamstring stretch

• Sit up straight near the front of a chair with your feet flat on the floor.
• Extend your right leg straight in front of you with your heel grounded on the floor and your toes pointing toward the ceiling.
• Hinge forward from the hip, placing your hands on your left thigh for support. Keep your spine neutral. Hold for several seconds.
• Return to the starting position.
• Repeat one or more times to reach a total of 60 seconds in the "hold" position.
• Then repeat with your left leg.

Seated neck rotation

• Sit up straight in a chair with your chest lifted, shoulders down and back, and chin parallel to the floor.
• Rest your hands on your thighs.
• Slowly rotate your head to the right. Feel the stretch in the left side of your neck. Hold for several seconds.
• Return to the starting position.
• Repeat one or more times to reach a total of 60 seconds in the "hold" position.
• Then repeat on the other side.

Seated cardio exercises

Of course, cardio workouts like cycling and rowing occur in a seated position. If you'd rather not use any additional equipment, seated marches can get your heart pumping.

Seated march

• Sit up straight near the front of a chair with your feet flat on the floor.
• Quickly lift your left leg at the knee, then return it to the floor.
• Quickly lift your right leg at the knee, then return it to the floor.
• Continue to "march" or "run" in place for 15 to 20 seconds.
• Rest for 20 seconds.
• Repeat two more times.

Exercise illustrations by Barb Cousins; exercise photos by Michael Carroll