Categories / Mobility, rehab & life stages
Featured in: Exercise for over 70s, Seated exercises and chair workouts, Best exercise for beginners over 50, Exercise and cancer treatment, Exercise with COPD or asthma, Exercise after a heart attack, Starting when overweight
Chair Exercises
Seated exercises for strength and circulation.
How to start
Sit tall on a sturdy chair and do marching, arm raises, seated leg extensions and ankle circles. 8 to 10 repeats each.
How to progress
Add light weights or bands and more reps.
What the evidence says
Evidence: limited
We found no trials of this particular activity. It is a gentle form of exercise. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: Use a stable chair without wheels. Stop if you feel pain or dizziness.
Sources
12-week starter plan
Short sessions several times a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 2.3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Sit tall.
- Breathe steadily.
- Use a firm chair.
Common mistakes
- Slumping.
- Using a chair with wheels.
- Holding your breath.
Kit and cost
Free Approximate UK prices.
- A sturdy chair
- Light weights or bands (optional)
- Comfortable clothes
Frequently asked questions
Does it count as exercise?
Yes, seated exercise keeps you moving.
Who is it for?
People with limited mobility or balance.
How often?
Most days.
Good for: Rehab & recovery Strength Flexibility
Compare with similar options
| Chair Exercises | Foam Rolling | Otago Exercise Programme | Postnatal Recovery | |
|---|---|---|---|---|
| Typical session | 20 min × 4/wk | 10 min × 5/wk | 30 min × 3/wk | 20 min × 3/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Free | Low cost | Free | Low cost |
| Equipment | No equipment | Basic kit | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | moderate |