fitvee home
See the plans

Exercises for seniors

By the fitvee team · Last updated

A mix of chair and wall moves: a sit to stand, a seated march, a weight shift, shoulder rolls and a palm press.

Seen from the side, a woman sits on a chair whose back is against the wall and leans forward from her hips, her back long, hands on her thighs.
Sit to stand, from the plan

A routine for older adults works best when it is easy to start and easy to repeat. This one uses a chair and a wall, takes a few minutes, and mixes the kinds of movement the public guidelines name: some steady movement, some strength, and some balance.

You do not need to do all five on any given day. Doing a little is better than doing nothing, and every move has an easier version, so you can match the day. A sturdy chair with no wheels, against a wall, is the one thing to set up.

The moves, one by one

Begin with the seated march and take the rest in the order you like.

  1. Sit to stand

    5 repsSeated

    Seen from the side, a woman sits on a chair whose back is against the wall and leans forward from her hips, her back long, hands on her thighs.

    Stand up and sit back down with control. Use your hands on your thighs if that helps.

    1. Use a sturdy chair with no wheels, its back against a wall. Sit near the front edge with your feet flat, hip-width apart.
    2. Lean forward from your hips with a flat back, keeping your nose over your toes.
    3. Breathe out and press through your whole foot to stand up. Use your hands on your thighs if you want to.
    4. Stand tall for 1 breath, with your knees soft.
    5. Step back until you feel the chair on the back of your legs, then breathe in and lower slowly. Repeat 5 times.
    Easier

    Use your hands on your thighs, or a higher seat with a firm cushion that will not slide.

    Take care
    • Sensitive knees or hips: use your hands to help and keep your feet a little wider.
    • Back: lean from the hips and keep your back long.
    • Balance: pause after you stand until you feel steady. Stand up slowly.
    • Hip replacement: use a higher seat and bend at the hip only as far as your surgeon or therapist allows.

    The full page for Sit to stand

  2. Seated march

    30 sSeated

    A woman sits tall on a chair whose back is against the wall, hands holding the sides of the seat.

    Marching sitting down is an easy way to warm up your legs and your breathing.

    1. Sit tall near the front of your chair, feet flat. Rest your hands on your thighs or hold the sides of the seat.
    2. Lift your right knee a few inches. Place the foot softly down.
    3. Lift your left knee. Keep alternating at an easy pace.
    4. Swing your arms gently if it feels natural.
    5. March for 30 to 60 seconds.
    Easier

    Lift your heels only, keeping your toes on the floor.

    Take care
    • Back: sit tall rather than slumping.
    • Hips: keep the lift small if a hip feels pinchy.

    The full page for Seated march

  3. Weight shift

    8 repsStanding

    Seen from behind, a woman faces the wall with both hands flat on it at shoulder height, feet a little wider than hip-width, knees soft.

    Hold the wall and rock gently from one foot to the other. It is balance practice with support.

    1. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Feet hip-width apart, knees soft.
    2. Breathe out and slowly move your weight onto your right foot, until it carries most of you.
    3. Keep your head over your hips and your chest tall.
    4. Breathe in and pour your weight back through the middle to your left foot.
    5. Rock side to side 8 times, slowly.
    Easier

    Shift only an inch or two, with both hands on the support.

    Take care
    • Balance: keep at least one hand on the wall, counter or chair back.
    • Sensitive knees: keep the standing knee soft.
    • Sensitive hips: shift a smaller way.

    The full page for Weight shift

  4. Shoulder rolls

    5 each waySeated

    A woman sits tall on a wooden chair whose back is against the wall, arms hanging loose by her sides.

    Slow circles with your shoulders to loosen the neck and upper back.

    1. Sit tall on a sturdy chair, feet flat, arms hanging loose. Or stand tall with a wall, counter or chair back within reach.
    2. Breathe in and lift your shoulders gently toward your ears.
    3. Roll them back and down in a slow circle as you breathe out.
    4. Do 5 slow rolls backward, then 5 slow rolls forward.
    5. Let your arms hang heavy the whole time.
    Easier

    Make the circles smaller, or lift and drop the shoulders without rolling.

    Take care
    • Sensitive shoulders: keep the circles small and stay in the range that feels easy.
    • Sensitive neck: keep your head still and looking straight ahead.

    The full page for Shoulder rolls

  5. Seated palm press

    8 repsSeated

    A woman sits tall on a chair whose back is against the wall, palms pressed together in front of her chest, elbows out level with her hands.

    Press your palms together at chest height and breathe out as you press. A gentle upper-body move.

    1. Sit tall, feet flat. Bring your palms together in front of your chest, elbows out to the sides.
    2. Breathe out and press your palms together with medium effort, like 5 out of 10.
    3. Hold for 3 counts. Keep breathing.
    4. Breathe in and release.
    5. Do 8 presses.
    Easier

    Press more softly and hold for 2 counts.

    Take care
    • Shoulders: lower your elbows if they feel pinchy.
    • Neck: keep your chin level and your jaw loose.

    The full page for Seated palm press

A flexible week

  • Three days: as many of the five moves as you like.
  • On other days, a short walk or the seated march.
  • Keep one rest day. Add repeats only when a move feels easy.

Make moving easy to repeat with a 28-day chair plan

Short daily sessions at home, a step harder as you get stronger.

See the chair plan

More to read and try

What the guidelines say

Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.

Stop signs

General information, not medical advice.

How we write and check our pages

28-day chair planSee the plan