Seated marching exercise for seniors
In short
Marching on the spot, sitting down. Works: legs and walking.
How to do it
- Sit tall near the front of your chair, feet flat. Rest your hands on your thighs or hold the sides of the seat.
- Lift your right knee a few inches. Place the foot softly down.
- Lift your left knee. Keep alternating at an easy pace.
- Swing your arms gently if it feels natural.
- March for 30 to 60 seconds.
As you go
- Keep your back tall; do not lean back.
- Place each foot down softly.
- Breathe normally. You can talk while you march.
What it works
- Works
- legs and walking
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Lift your heels only, keeping your toes on the floor.
Harder
March longer, up to 2 minutes, or lift your knees a little higher. Keep it smooth, no jerking.
Take care
- Back: sit tall rather than slumping.
- Hips: keep the lift small if a hip feels pinchy.
Where it is in the plans
In our chair plan: 10 of 28 days, first on day 6, Feet and ankles.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 10 of 28 days: 6, 8 to 9, 13, 15, 17, 20, 23 to 24 and 27 | Day 6, week 1: Feet and ankles | 1 min 30 s |
| Chair plan, round 2 | 5 of 28 days: 3 to 4, 10 and 15 to 16 | Day 3, week 1: Towel row | 55 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 6 | 1 min 30 s | Soft steps. You can talk while you march. |
| 2 | 8 | 1 min 30 s | A warm-up. Soft steps. |
| 3 | 15 | 1 min 30 s | Slow and even, like an easy walk. |
| 4 | 23 | 1 min | Easy steps. |
In the plan, this move plays as a looping video with a spoken cue.
Seated march: day 6 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan