Chair Exercises

What it does

Regular movement maintains muscle strength, joint mobility and circulation. Seated exercise removes the fear of falling that stops many older adults exercising.

It is a regular part of rehab plans for knee osteoarthritis, osteoporosis and Parkinson's disease, and it features in our geriatric physiotherapy programmes.

How to do it

1. Seated marching: sit tall at the front of a firm chair and lift alternate knees, as if marching, for 30 to 60 seconds.
2. Seated leg raises: straighten one knee and hold for 3 seconds, then lower. Alternate legs.
3. Ankle pumps and circles.
4. Arm raises: lift both arms forward and overhead, then lower.
5. Trunk turns: arms crossed, turn gently left and right.

How much

10 repetitions of each, once or twice a day. A 10 to 15 minute routine is enough to start.

Stop and check with us if

• You feel chest pain, breathlessness or dizziness. Stop and seek medical advice.

Exercises in this programme

Frequently asked questions