Chair yoga for weight loss: the calories
On calories alone, chair yoga is light: about 80 total calories in 30 minutes at 160 lb (73 kg), by the Compendium's figure for adults 60 and over, against about 155 for walking at 3 mph. What it gives you is minutes you can repeat: week 4 of our plan is 132 minutes, about 360 total calories at that weight.
What the sources say
The Older Adult Compendium lists "Yoga, chair, general" at 2.8 MET60+, its unit for adults 60 and over, and "Yoga, general" at 2.5.
Compendium of Physical Activities, Older Adult Compendium
In a lab study of 29 adults aged 62 to 87 in China, video-led chair yoga measured about 2 METs (2.1 on average). Its authors note the small sample, and that a lab may differ from a class.
Cai et al., International Journal of Exercise Science, 2023, Energy Costs of Chair Sitting and Standing Video Exercises
The same list puts walking at 2.8 mph to 3.2 mph on level ground at 5.3 MET60+.
Compendium of Physical Activities, Older Adult Compendium
For older adults, the CDC's weekly target is at least 150 minutes of moderate-intensity activity.
The numbers, worked out
| Week | Minutes a week | 140 lb | 160 lb | 180 lb | 200 lb |
|---|---|---|---|---|---|
| Week 1: Settle | 60 | 145 | 165 | 185 | 205 |
| Week 2: Lengthen | 78 | 185 | 215 | 240 | 265 |
| Week 3: Strengthen | 96 | 230 | 265 | 295 | 330 |
| Week 4: Flow | 132 | 315 | 360 | 405 | 455 |
Session minutes from the plan's days, at the Compendium's 2.8 MET60+ for chair yoga. Total calories, resting included, as an estimate for a group of people 60 and over, not anyone's own number.
| Weight | Chair yoga | 3 mph |
|---|---|---|
| 140 lb | 70 | 135 |
| 160 lb | 80 | 155 |
| 180 lb | 95 | 175 |
| 200 lb | 105 | 195 |
The Compendium's figures for adults 60 and over, by the same method.
Steps a minute: studies of adults walking, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
What to do with it
- Count the minutes you keep up, week by week.
- Add a walk on the days you can: the second table shows what 30 minutes of each comes to.
- Keep a session short enough to do it again tomorrow.
Build week by week 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.