Chair exercises: 10-minute mobility workout for older people 

It’s no secret that being physically active is good for your health, but not all forms of exercise are suitable if you have trouble getting up and about.

The good news is that there are plenty of ways to keep moving even if you have limited mobility and are unable to move your muscles and joints freely and easily.

Below, you’ll find 10 chair-based exercises that you can do while sitting down, demonstrated by me and cardiac rehab participant Robert Ellis.

You can use them if you’re less mobile, new to exercising or just looking for exercises you can easily do at home.

These exercises are designed to improve your mobility in lots of different parts of your body.

Good mobility can help you stay independent as you get older by reducing the risk of falls, age-related muscle stiffness and joint pain.

• Discover more tips and inspiration for exercising as an older adult.

Starting your chair exercise routine

When you’re ready, choose a strong chair that’s not too soft. When you sit in the chair, your feet should be on the ground with your thighs parallel to the floor.

You can do the below workout 2 to 3 times a week. Start slowly and build things up gradually.

As your body gets used to these exercises, you may be able to do more repetitions, increase your range of movement or try the ‘next step’ to keep progressing.

Stop immediately and contact your GP if you feel unwell, very short of breath, chest pain, dizziness or heart palpitations while exercising.

And check with your doctor before you start if you have a heart or circulatory condition, or you’re concerned these exercises will make an existing medical issue or injury worse.

1. Head turn

1. Sit on a chair with your feet hip-width apart and your shoulders relaxed.
2. Move your head to look over 1 shoulder, then slowly come back to the centre.
3. Look over the other shoulder, then come back to the middle.
4. Repeat 8 to 12 times in both directions.

Next step: Bring your ear down towards your shoulder, then rotate your head in a half circle by moving it down towards your chin and over to the other shoulder.

2. Shoulder rolls

1. Sit on a chair with your feet hip-width apart and your arms by your side.
2. Bring your shoulders up to your ears.
3. Roll them backwards in a circle motion 10 to 12 times.

Next step: Put your hands on your shoulders and move your elbows in a circle backwards too.

3. Wrist circles

1. Sit on a chair with your feet hip-width apart.
2. Hold your wrists out in front of you with your hands making fists.
3. Rotate both wrists in 1 direction 8 to 12 times.
4. Repeat in the other direction 8 to 12 times.

Next step: Clasp your hands together and rotate your hands together.

4. Chest opener

If you’ve had open heart surgery, wait at least 12 weeks before trying this exercise.

1. Sit on a chair with your feet hip-width apart with your back straight and your hands on your temples.
2. Take a breath as you move your elbows slightly backwards and your shoulder blades together, so your chest opens up and out.
3. Hold the position for 2 to 3 seconds, making sure your head does not fall backwards.
4. Relax back into your starting position.
5. Repeat 8 to 10 times.

Next step: Stretch your arms out to the side at shoulder-height at 90 degrees and let your shoulders relax.

5. Spine twist

1. Sit on a chair with your feet hip-width apart and your arms crossed over your chest.
2. Twist your entire upper body towards the side from the waist as far as feels comfortable, while keeping your hips facing forward.
3. Slowly twist back towards to the other side.
4. Repeat the entire movement 6 to 8 times.

Next step: Try the stretch with your hands on your temples or straight out to the sides.

6. Forward bend

1. Sit on a chair with your feet hip-width apart, your back straight and your arms by your sides.
2. Bring your chin to your chest and then gradually roll down as far as you can.
3. Slowly come back up to a seated position.
4. Repeat 4 to 6 times.

Next step: If it feels comfortable and does not make you feel dizzy, roll down further.

7. Side bend

1. Sit on a chair with your feet hip-width apart and your hands by your side.
2. Slowly lean over to one side without moving your hips or leaning forwards or backwards.
3. Come back to the centre and then repeat on the other side.
4. Repeat 6 to 8 times on each side.

Next step: Put your hands on your temples as you lean over to the side.

8. Knee hug

1. Sit on a chair with your feet hip-width apart and hold 1 leg under the thigh.
2. Slowly pull your knee towards you as far as feels comfortable, keeping your back straight.
3. Gradually lower your leg until your foot is back down on the floor.
4. Repeat 8 to 10 times on each leg.

Next step: Hold your leg on the shin below your knee instead.

9. Hip circles

1. Sit on a chair with your feet hip-width apart and lift 1 leg up as far as feels comfortable.
2. Keeping your leg bent, move your leg up and around in a small circle 10 to 12 times.
3. Repeat on the other leg.

Next step: Try keeping your leg straight or making larger circles with your leg.

10. Ankle points

1. Sit on a chair with your feet hip-width apart and lift 1 leg slightly off the floor.
2. Without moving your leg, point your foot forwards.
3. Then, flex your toes up to the sky.
4. Repeat 8 to 12 times on each foot.

Next step: Rotate your foot in a circle at the ankle, then repeat in the other direction.

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