Seated Chair Exercises, Benefits, Variation And Proper Form Of Them For Seniors.

This page provides more information about chair sitting exercises for seniors, which you can read if you are interested in exercises that seniors can perform while sitting in a chair at home or in a group setting.

If we lived in an ideal world, people of all ages would be able to maintain their mobility far into old age, but this is not the case in the real world.

A great number of elderly people suffer from chronic illnesses and physical impairments that prevent them from exercising properly while standing up.

Because of osteoporosis, even a momentary loss of balance can result in serious injuries such as a fractured hip or arm, a concussion, or even something even more serious. As you may already be aware, falling down is one of the major causes of hospitalization for seniors.

No matter what it is that prevents you from exercising with your legs, it is essential for the quality of your life (or the quality of life of those you care about) to engage in any form of physical activity that you are able to accomplish.

The benefits of exercise to your health as you get older are numerous and varied, ranging from more independence to improved health markers and enhanced cognitive function.

Having said that, it is significantly more important to strengthen your legs than it is to strengthen your upper body because your legs contain the most muscle mass and they are responsible for independent movement. If you still have some ability in your legs, you should prioritize strengthening your legs over strengthening your upper body.

If you are just having trouble maintaining your balance owing to weak legs and don’t feel confident completing exercise on your feet, avoiding it is the last thing you should do. Instead, you should work on improving your leg strength.

If you don’t use your power, muscle mass, and your ability to balance and move freely to good use, you’ll eventually lose all of those things.

If you already have a major loss of leg strength, improving that strength should be your first focus in terms of your health.

I would advise you to seek the assistance of a physiotherapist if you do not feel comfortable working on strengthening your leg strength on your own.

A trained expert can analyze the current situation and devise a productive course of action for you.

However, if you have a real medical problem that prohibits you from working on the strength of your legs, these chair exercises can help you enhance the strength levels and mobility of your upper body while also getting your heart rate up.

What Is The Chair Exercises?

Chair exercises are any form of strength training or cardiovascular exercise that may be performed while seated on a chair, as the name of this type of exercise suggests.

During your workout, you could find that you need to sit on a chair for a variety of reasons.

It’s possible that you have lost all function in your legs, that you suffer from excruciating hip pain, that you have neurological disorders that make it difficult for you to maintain your balance, etc.

A chair provides a secure and steady platform on which you can work with your upper body while minimizing the risk of losing your balance and falling over.

Even if you have trouble maintaining your balance, you can still strengthen your legs by doing leg exercises while seated or by utilizing a chair for support.

While you are using the chair as a support, you are really able to use the majority of your body’s muscular mass. This includes your abdominal muscles, which are very important for the health of your spine, as well as your arms, upper back, and chest muscles.

Because it is possible to undertake strength training, mobility exercises, chair yoga, and even some forms of cardiovascular exercise while sitting down, chair exercises can be rather varied if the person performing them so desires.

Chair Yoga.

Chair yoga is one of the most effective forms of exercise that can be done seated in a chair.

Stretching, holding positions, and controlling one’s breath are the primary themes of yoga, which is both a philosophy and a type of physical practice.

One of the most advantageous things you can do is yoga because it has been shown to increase your strength, mobility, and balance. It also lowers your levels of tension, anxiety, and blood pressure, making it one of the best things you can do for yourself.

If you want to have a better understanding of what chair yoga is like, you may get a better idea by watching short chair yoga practice by Cara Kircher on YouTube, down of this page.

Let’s have look some chair yoga variations.

Variation of Chair Yoga Exercises

Chair yoga is a modified form of traditional yoga that is performed while sitting on a chair, making it a suitable form of exercise for seniors or those with limited mobility. Here are some examples of chair yoga exercises for seniors:

  1. Seated mountain pose: Sit with your feet flat on the floor, lengthen your spine, and lift your arms up to the sky. Take a few deep breaths in this position.
  2. Seated forward bend: Sitting tall in your chair, reach your arms out in front of you, and hinge forward from your hips. Try to touch your toes or the floor in front of you.
  3. Seated spinal twist: Twist your upper body to the right while holding the back of the chair with your left hand. Hold the pose for a few breaths and then switch sides.
  4. Seated warrior pose: Sit on the edge of your chair and stretch your left leg back while keeping your right foot flat on the ground. Raise your arms overhead, and hold for a few breaths. Then switch sides.
  5. Seated cat-cow pose: While seated in your chair, inhale and arch your spine, lifting your head and chest. Exhale and round your spine, tucking your chin to your chest.

These are just a few examples of the many chair yoga exercises that seniors can do to improve flexibility, strength, and balance.

Listed Seated Chair Exercises For Seniors

Seated chair exercises are a great way for seniors to stay active and improve their mobility. Here are some examples of seated chair exercises:

  1. Seated Leg Lifts – Sit in a chair and lift one leg up, straightening it out in front of you. Hold for a few seconds and then lower it back down. Repeat with the other leg.
  2. Seated March – Sit in a chair and lift your knees up and down, as if you are marching. You can add arm movements as well to make it more challenging.
  3. Seated Twist – Sit in a chair with your feet flat on the floor. Twist your upper body to the right, holding onto the side of the chair. Hold for a few seconds and then twist to the left.
  4. Arm Circles – Sit in a chair with your feet flat on the floor. Hold your arms straight out to the sides and make small circles with your arms.
  5. Seated Toe Touches – Sit in a chair with your feet flat on the floor. Slowly bend forward and touch your toes. Hold for a few seconds and then sit back up.
  6. Seated Row – Sit in a chair with your feet flat on the floor. Hold your arms out in front of you and pull your elbows back, squeezing your shoulder blades together.
  7. Seated Overhead Press – Sit in a chair with your feet flat on the floor. Hold weights or objects in each hand and press them overhead, bringing them back down to shoulder level.
  8. Seated squats: Sit on the edge of the chair with your back straight and your feet flat on the floor. Stand up and then sit back down.
  9. Seated crunches: Sit on the chair with your back straight and your feet flat on the floor. Place your hands behind your head and crunch your abs.
  10. Seated calf raises: Sit on the chair with your back straight and your feet flat on the floor. Raise your heels off the ground, and then lower them back down.

Remember to consult with a healthcare provider before starting any exercise program, especially if you have any underlying health conditions.

Exercises To Build Strength While Seated.

The majority of seniors, especially those who are aging, should prioritize strength training above all other types of exercise.

Therefore, it assists in the preservation and enhancement of the functioning of the muscular system.

Your posture, your balance, and the dexterity of your hands are all important aspects of it.

As I mentioned at the beginning of this essay, you should make it a top priority to maintain your mobility and leg strength for as long as possible, especially if you are still able to walk uninhibitedly and your legs are fully functional.

Even if you are unable to undertake leg strengthening exercises while standing due to a medical condition, you should still do everything in your power to at least keep the muscles in your legs active as frequently as you can.

The following video, uploaded to YouTube by Dartmouth-Hitchcock, is a fantastic illustration of an exercise regimen that helps you stimulate the leg muscles while you are seated on a chair.

I highly recommend that you take a look at my article on “Arm Exercises for the Elderly” if you are interested in learning more about working out your upper body while seated.

There are also specialized resistance chairs that may be used for strength training and come equipped with built-in resistance bands.

Are There Benefits To Exercising In A Chair?

Therefore, do workouts performed on a chair help improve your health, your strength, and your mobility?

They certainly are.

They are typically not ideal, but when it comes to physical activity, it is important to keep in mind that even a small quantity is almost always preferable than none at all.

The field of biology is amusing in the sense that anything that is not used very quickly is lost.

The natural world practices extreme economy; it retains just those things that are essential to life.

If you have ever broken a limb that required a cast, you are aware that you will lose almost all of the strength and muscle mass in the affected limb in a matter of weeks after the cast is removed.

Now consider how quickly you were able to regain the strength and usefulness of the limb after that event occurred.

It probably only took a few weeks before things returned to normal.

When we don’t move around as much and lead a sedentary lifestyle, the same effect takes place, but it’s not as pronounced.

When we lose the capacity to walk, for instance, our muscle mass in our legs begins to quickly decrease. This is also true when we lose other motor skills.

When astronauts travel into space, they experience the same sensation.

They will begin to experience a loss of muscle mass as a result of their body no longer having to fight against the effects of gravity.

That is the reason why sophisticated exercise equipment is kept on board space stations.

Unfortunately, getting older simply makes things worse for this issue.

The good news is that doing even a very small amount of exercise each day can significantly slow down or even totally prevent this process from occurring.

Therefore, activities performed on a chair are not ideal for constructing and improving both strength and muscular mass.

However, they are a big improvement over doing nothing, and more importantly, it is likely that if you execute them frequently and consistently, they will be successful enough to significantly slow down or even stop the loss of muscle mass.

Let’s have a look at some of the benefits them.

Benefits Of Chair Sitting Exercises For Seniors.

  1. Improved strength and flexibility: Performing exercises while seated in a chair can help improve lower body strength, upper body strength, and overall flexibility.
  2. Improved joint health: Regular exercise can help improve joint mobility and reduce the risk of joint pain and stiffness, which is especially important for seniors.
  3.  Reduced fall risk: Chair sitting exercises can help improve balance, stability, and coordination, which can reduce the risk of falls and fall-related injuries.
  4.  Better posture: Regular exercise can help improve posture and reduce the risk of back pain and discomfort, which is especially important for seniors who may spend a lot of time sitting.
  5.  Increased energy and stamina: Exercise can help boost energy levels and overall stamina, which can contribute to better health and a higher quality of life.
  6. Improved strength: Regular chair exercises can help seniors build and maintain muscle strength, which is crucial for maintaining balance and reducing the risk of falls.
  7. Increased cardiovascular endurance: Many chair exercises can be done at a moderate to high intensity, which can improve cardiovascular endurance and overall fitness.
  8. Reduced pain and stiffness: Chair exercises can help reduce pain and stiffness, particularly in the lower back and hips, which are common problem areas for seniors.
  9. Better mood and mental health: Exercise has been shown to boost mood and reduce the risk of depression and anxiety, which can be especially important for seniors who may be more isolated or prone to social isolation.

It is important to speak with a healthcare provider or certified personal trainer before starting any new exercise program, especially if you have any medical conditions or physical limitations. They can help you identify the best chair sitting exercises for your needs and show you proper technique to avoid injury.


I really hope that this post about chair exercises for senior citizens was helpful to you.

In the event that you require any further clarification, please do not hesitate to get in touch with me using the comments section down below.

At first look, it may not appear like exercising on a chair is very successful; nonetheless, it is vital to keep in mind that doing something is always preferable than doing nothing at all.

In particular when it comes to exercising.

As you get older, it should be your primary concern to keep and enhance the strength and coordination throughout your entire body. This will allow you to keep your independence and preserve the quality of your life.

Exercises in a chair can help you keep the strength you already have, even if you have lost the ability to stand straight on your own two legs.

In the absence of any obvious pathologies, it may even assist you in rebuilding your strength so that you can regain the self-assurance necessary to begin employing your legs in a more significant manner once more.

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Why are chair exercises good for seniors?

Work on your strength and flexibility without putting too much strain on your body by doing exercises on a chair. These exercises are an ideal method to accomplish both of those goals. Increased blood flow and joint lubrication are two additional ways that chair exercises help seniors enhance their mobility.

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