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Workout for women over 70

By the fitvee team · Last updated

Everything is done sitting down: a march, a palm press, shoulder blade squeezes, leg extensions and a slow belly 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

You can build a real routine without leaving your chair. These five moves are done seated, one at a time, with no rush and no equipment. They are gentle, and they still ask your arms, back and legs to do something useful.

Sit tall near the front of a sturdy chair with your feet flat. If any move does not feel right today, skip it or use the easier version under it. Doing a little, on a day you feel like it, is exactly the idea.

The moves, one by one

Take your time. A breath between moves is part of the routine.

  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.

    Lift one knee a few inches, then the other. You can talk while you march, which is the right pace.

    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. 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 as if squeezing the air between them. A gentle strength move for the chest and the backs of the shoulders.

    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

  3. 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.

    Draw your shoulder blades toward each other, then let go. It helps you sit tall.

    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

  4. Seated leg extension

    8 each sideSeated

    Seen from the side, a woman sits on a chair whose back is against the wall, one leg straightened out level in front of her.

    Straighten one leg in front of you and lower it. Do each side in turn.

    1. Sit tall near the front of your chair, feet flat, hands holding the seat or resting on your thighs.
    2. Breathe out and slowly straighten your right knee until your leg is level, or as far as is easy.
    3. Pause for 2 counts. Keep your knee soft, not locked.
    4. Breathe in and lower your foot slowly to the floor.
    5. Do 8 times, then switch legs.
    Easier

    Lift only halfway. Or do fewer reps, 4 each leg.

    Take care
    • Knees: stop short of fully straight and stay soft. A small range is fine.
    • Back: sit tall; do not slump to reach.

    The full page for Seated leg extension

  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.

    A slow breath that fills your belly first. It is a calm way to end.

    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 at your pace

  • Two or three days: the five moves in order, once.
  • On other days, pick your favourite two.
  • Add a few repeats to a move only when it feels easy.

Keep up your chair moves 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