Chair exercises for seniors: an 8-move routine you can do at home

Anyone who wants to start gently: adults returning to exercise, people with stiff knees or hips, those with balance concerns, and anyone recovering after an illness once their doctor agrees. They are also a good warm-up for fitter people.

• Use a sturdy chair without wheels, against a wall so it cannot slide.
• Sit tall near the front edge, feet flat and hip-width apart.
• Wear shoes with grip, on a non-slip floor.
• Keep a glass of water within reach, and do not exercise right after a heavy meal.

1. 1Seated march: lift one knee at a time as if marching, 30 seconds.
2. 2Leg extensions: straighten one knee, hold 2 seconds, lower. 8 reps each leg.
3. 3Sit-to-stand: stand up and sit down slowly, arms crossed or hands on thighs. 8 reps. Keep a hand ready on the chair.
4. 4Heel raises: stand behind the chair holding the back, rise onto toes, lower slowly. 10 reps.
5. 5Shoulder rolls: roll shoulders back 10 times, then forward 10 times.
6. 6Arm raises: lift both arms overhead and lower, 8 reps. Add a water bottle when it feels easy.
7. 7Gentle seated twist: hands on the opposite shoulder, turn from the upper back, 5 each side.
8. 8Ankle circles: circle each ankle 10 times each way. Finish with three slow breaths.

Start with three days a week. Over four to six weeks add a second round, hold positions longer, then try the sit-to-stand without hands. For fall prevention and bone health, add standing balance work beside a counter, and walk most days.

A live class adds what a printed routine cannot: someone to correct your form, a fixed time, and company. In a Vayayam class the coach can see you on camera and modify any move for your knees, shoulders or back.