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Exercises for seniors over 70

By the fitvee team · Last updated

A calm chair routine: a march, a sit to stand, a side leg lift, shoulder blade squeezes and a slow breath.

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

After 70, the best routine is the one you actually keep doing. This one sits you down for most of it, and asks you to stand for just two moves, both with a chair or wall to hold. Each takes a minute or two.

Go as slowly as you like. A breath between moves is part of the plan, and if you are tired, the march and the breathing on their own still count. The public guidelines say any amount of activity is better than none.

The moves, one by one

Sit near the front edge of a sturdy chair with your feet flat to begin.

  1. Seated march

    30 sSeated

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

    March on the spot, seated, for as long as feels good. Keep your back tall.

    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

  2. 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 tall for one breath, then step back and lower slowly. Use your hands if you want to.

    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

  3. Chair side leg lift

    8 each sideStanding

    Facing the wall with both hands on it, a woman lifts one leg a little out to the side.

    Hold the wall or chair and lift one leg out to the side. Move slowly and keep your standing leg soft.

    1. Stand up slowly and take one breath. Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
    2. Stand with your feet hip-width apart.
    3. Breathe out and slowly lift your right leg out to the side, a few inches. Toes face forward.
    4. Breathe in and lower it with control.
    5. Do 8 lifts, then switch legs.
    Easier

    Keep your toes on the floor and slide the foot out and back. Or lift less.

    Take care
    • Balance: keep both hands on the wall or counter. Choose the seated version on any unsteady day.
    • Hips: keep the lift small.

    The full page for Chair side leg lift

  4. Shoulder blade squeeze

    8 repsSeated

    Seen from the side, a woman sits tall on a chair whose back is against the wall, elbows bent at her sides, forearms forward.

    Gently draw your shoulder blades together and let go. Do it a few times, then rest.

    1. Sit tall, feet flat, arms by your sides with elbows bent.
    2. Breathe out and slide your shoulder blades back and down, as if tucking them into your back pockets.
    3. Hold for 3 counts, still breathing.
    4. Breathe in and release.
    5. Do 8 squeezes.
    Easier

    Squeeze lightly and hold for 1 or 2 counts.

    Take care
    • Shoulders: stop if you feel a pinch at the front of the shoulder.
    • Neck: do not push your chin forward.
    • Back: sit tall without arching.

    The full page for Shoulder blade squeeze

  5. Belly breathing

    1 minSeated

    A woman sits tall on a chair whose back is against the wall, one hand on her belly and one on her chest, eyes closed.

    Fill your belly first, then your chest, and let it all out slowly. End here.

    1. Sit tall on a sturdy chair with your feet flat. Or stand with a chair beside you.
    2. Rest one hand on your belly and one on your chest.
    3. Breathe in through your nose for about 4 counts. Let your belly rise under your hand.
    4. Breathe out gently through your lips for about 6 counts. Let your belly soften back.
    5. Repeat for the time on your page. Let your shoulders stay loose.
    Easier

    Skip the counting. Just breathe in and out at a pace that feels natural, with one hand on your belly.

    Take care
    • Feeling light-headed: breathe normally for a few breaths, then sit down if you are standing. Keep the breath gentle, never forced.

    The full page for Belly breathing

A week with room to rest

  • Two or three days: the five moves in order, once.
  • On other days, just the march and the belly breath.
  • Take a rest day whenever you want one.

Move at your own pace 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