Chair yoga for seniors: the first week
Chair yoga for seniors is yoga in a sturdy chair, with a few moves done standing and holding on later in the plan. Our plan starts at 10 minutes on day 1 and reaches 20 minutes by week 4. A 2021 review of chair-based exercise in adults 50 and over found better arm and leg function, with chair yoga in 7 of its 25 studies.
What the sources say
Chair-based exercise in adults 50 and over, 25 studies and 1,388 participants: better handgrip strength, 30-second arm curl and 30-second chair stand. Seven of the studies included chair yoga.
International Journal of Environmental Research and Public Health, 2021, The Effect of Chair-Based Exercise on Physical Function in Older Adults
Increase your activity gradually over weeks to months, and start with lower-intensity activities.
National Institute on Aging (NIH), How Older Adults Can Get Started With Exercise
Even small amounts of activity through the day count toward the 150 minutes a week.
National Institute on Aging (NIH), How Older Adults Can Get Started With Exercise
If you have trouble meeting the recommendations, be as active as your abilities and conditions allow.
The numbers, worked out
| Day | Session | Time | Moves |
|---|---|---|---|
| 1 | Sit tall | 10 min | Belly breathing, Seated mountain, Shoulder rolls, Seated arm raise |
| 2 | Breath that moves | 10 min | Belly breathing, Seated mountain, Seated arm raise, Shoulder rolls |
| 3 | Neck and shoulders | 10 min | Belly breathing, Seated mountain, Shoulder rolls, Neck release, Seated arm raise |
| 4 | Spine waves | 10 min | Belly breathing, Seated mountain, Shoulder rolls, Seated arm raise, Seated cat-cow |
| 5 | Side body | 10 min | Belly breathing, Seated mountain, Side reach, Seated cat-cow |
| 6 | Feet and ankles | 10 min | Belly breathing, Seated mountain, Seated arm raise, Seated ankle pumps, Seated march |
| 7 | Rest and stretch | 10 min | Belly breathing, Neck release, Shoulder rolls, Seated cat-cow, Side reach, Seated ankle pumps |
From the plan's own days. The set-up step and the closing rest are left out of the moves.
| Move | Days of 28 |
|---|---|
| Belly breathing | 28 |
| Seated mountain | 25 |
| Shoulder rolls | 23 |
| Seated arm raise | 13 |
| Seated cat-cow | 12 |
| Seated march | 10 |
Counted from the plan's 28 days.
What to do with it
- Set a sturdy chair without wheels against a wall before you start.
- Do the first week as the table has it, one day at a time.
- Use each move's easier version until it feels easy.
Start at 10 minutes with a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.