Sitting Exercises for Seniors to Support Strength and Flexibility
Regular exercise can support overall well-being as we age. Limited range of motion, balance and coordination concerns, and more can all make getting enough physical activity more challenging while aging, though. One way many older adults stay active while addressing these concerns is sitting exercises. When performed correctly (with the approval of a licensed healthcare professional), these sitting exercises for seniors can be a great way to stay active and meet wellness goals at every life stage.
Before Starting a New Routine
It is always important to talk with a licensed healthcare provider, such as a primary care physician, before starting a new exercise program (even a self-led home workout routine). This fact is especially true for older adults who have specific health concerns and may require modifications to routines to lower the risk of injury.
Chair-based Exercise Routines for Older Adults: Why They Work
Seated exercises are great options for seniors who:
- Want exercise to feel more approachable
- Need support with balance exercises
- Want to reduce their risk of falling
- Are recovering from an injury or illness
- Wish to strengthen both the upper body and lower body alike
CDC Exercise Guidelines for Older Adults
The Centers for Disease Control and Prevention (CDC) states that most older people benefit from either 150 minutes of moderate aerobic exercise weekly, 75 minutes of high-intensity aerobic exercise weekly, or some combination of the two. These cardio workouts are best paired with balance exercises and two days of strength exercises.
Of course, these guidelines are just that: guidelines. Every individual is different, which is why seniors should discuss with their healthcare provider which types of physical activity they may benefit from, as well as how often they should exercise.
7 Popular Seated Exercises for Seniors
Below are some popular chair-based exercises for seniors. However, they may not be suitable for everyone; no changes in exercise should be made without first discussing them with a licensed healthcare provider.
Exercise 1: Seated Marches
Muscle groups it targets: Hip flexors, lower body muscles, and abdominal muscles.
How it works:
- Sit in a seated position near the front of a sturdy chair with feet flat (roughly hip width apart) and on the floor; keep the back straight.
- Lift one knee, lower it, and repeat on the other side in a steady marching pattern.
- Swing the arms gently if comfortable for a more full-body cardio workout.
Popular modifications:
- For extra support: Reduce repetitions, reduce knee height, or hold the back of the chair for extra support.
- For added challenge: Add more reps or longer intervals.
Exercise 2: Seated Torso Twists
Muscle groups it targets: Abdominal muscles, lower back, and shoulder blades.
How it works:
- Sit tall with feet flat (shoulder width or hip width apart).
- Cross the arms over the chest.
- Gently rotate the torso to one side.
- Return to center.
- Repeat on the other side.
Popular modifications:
- For extra support: Keep the range of motion small if joint pain or lower back stiffness is present.
- For added challenge: Hold a soft ball at chest height.
Exercise 3: Seated Leg Extensions
Muscle groups it targets: Quadriceps and hip muscles.
How it works:
- Sit in a chair with the back straight.
- Extend one leg; pause.
- Lower the leg slowly.
- Repeat on the other side.
Popular modifications:
- For extra support: Perform fewer reps.
- For added challenge: Add light ankle resistance (such as an ankle weight) only if approved by a healthcare provider.
Exercise 4: Sit-to-Stands
Muscle groups it targets: Glutes, hamstrings, quadriceps, and abdominal muscles.
How it works:
- Sit on a sturdy chair with the feet flat.
- Lean slightly forward.
- While pressing through the feet, rise to a standing position.
- Slowly return to the starting position.
Popular modifications:
- For extra support: Use the arms of the chair for added support, place a cushion on the seat to reduce depth, or start with partial rises.
Exercise 5: Seated Calf Raises
Muscle groups it targets: Calves, ankles, and lower body muscles.
How it works:
- Sit tall.
- Lift the heels up, keeping the balls of the feet on the ground.
- Then, lower slowly.
Popular modifications:
- For extra support: Perform one side at a time or reduce the number of reps.
- For added challenge: Pause briefly at the top for added muscle strength work
Exercise 6: Seated Side Bends
Muscle groups it targets: Obliques, upper body, and lower back.
How it works:
- Sit with the back straight and feet flat.
- Reach one arm overhead and gently bend to the opposite side.
- Return to center and switch sides.
Popular modifications:
- For extra support: Keep the hands on the hips.
Exercise 7: Seated Arm Curls
Muscle groups it targets: Biceps and forearms.
How it works:
- Sit tall with a dumbbell in each hand. Arms should be at the sides. Palms should face up.
- Curl upward with control.
- Lower slowly.
Popular modifications:
- For extra support: Use no weight or light dumbbells, or perform alternating curls.
Sitting Exercises for Seniors FAQs
Do chair workouts really work for seniors?
Some seniors see health benefits with these exercises, such as improved flexibility and balance. However, no senior should perform any exercises not first discussed with a licensed healthcare provider.
What are some sitting exercises for seniors?
Some examples of seated exercises for seniors include:
- Seated marches
- Seated torso twists
- Seated leg extensions
- Seated calf raises
- Seated side bends
- Seated bicep curls
- Chair yoga
Who can benefit from chair exercises?
Chair-based routines may benefit beginners, older adults with limited mobility, people returning to movement after inactivity, and those looking for a low-impact home workout option. They may also help people who need a starting position that feels more stable.
How much physical activity do older adults need?
The CDC states that many older people see benefits from 150 minutes of moderate-intensity cardio activity (e.g., riding a bike) or 75 minutes of vigorous cardio activity (e.g., jogging) weekly when paired with two days of strength-training exercises and balance workouts.
How can seniors improve flexibility with sitting exercises?
Seniors may be able to improve flexibility with sitting exercises by moving through a comfortable range of motion, keeping good form, practicing regularly, and focusing on gradual progress.
Helping Seniors Build Strength Every Day
Sitting exercises for seniors can be a meaningful way to support strength training, flexibility, and cardiovascular goals. With the right guidance, even simple movements done from a sturdy chair can contribute to improved wellness over time.
Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about health or medical care.