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Chair Exercises for Seniors: 10 Gentle Moves and a Free Printable PDF
Nov
MEBy MONKIKA EL, founder of MONKIKA · Updated November 2026 · 6 min read
The short answer
Our free chair exercises for seniors PDF is a 7-page printable guide with 7 gentle moves you can do at home with a sturdy chair in 15 minutes or less: 5 moves from the chair (seated march, ankle stretch, leg straightening, overhead arm raise, sit to stand) and 2 standing moves holding the back of the chair (side leg raise, stand on one foot). Each move has a clear photo, easier and harder options, and there is a page of safety tips and a 4-week tracker. The moves are based on exercises published by the US National Institute on Aging.
Free printable PDF: 7 Gentle Chair Exercises for Seniors
7 pages, large print, a clear photo for every move, safety tips and a 4-week tracker. Free to print and share with family, senior centers and care teams.
Chair exercises are one of the easiest ways to keep moving when standing workouts feel risky or tiring. We made this guide for our customers’ parents and grandparents, and for anyone who wants a short, safe routine at home. Print it, stick it on the fridge and tick off each day.
Before you start: a safe setup
- A sturdy chair without wheels, with armrests if you have one, pushed against a wall.
- Flat shoes with grip and comfortable clothes.
- Move slowly, no bouncing. Breathe out as you lift, in as you lower.
- No pain. The National Institute on Aging says exercise should not hurt or make you feel really tired; stop if you feel pain (NIA).
- Someone nearby the first time you do standing moves, if you feel unsteady (NIA).
The 7 moves in our chair exercises for seniors PDF
| Move | Position | How | How much |
|---|---|---|---|
| 1. Seated march | Sitting | Sit tall near the front of the chair. Lift one knee a few inches, put the foot down, then the other, as if marching. | 1 minute to warm up |
| 2. Ankle stretch | Sitting | Sit near the edge, legs out, heels on the floor. Point your toes toward you and hold, then away from you and hold. | Hold 10 to 30 seconds each way, 3 to 5 times |
| 3. Leg straightening | Sitting | Sit back in the chair. Slowly straighten one leg as far as is comfortable, hold a second or two, lower slowly. | 10 times each leg |
| 4. Overhead arm raise | Sitting | Hold your hands at shoulder height, palms forward. Breathe out and raise both arms overhead, elbows slightly bent. Lower slowly. | 10 to 15 times |
| 5. Sit to stand | Sitting, then standing | Sit near the front of a sturdy chair with arms. Lean forward a little and stand up, using the armrests if needed. Sit back down slowly. | 5 to 10 times |
| 6. Side leg raise | Holding the chair | Lift one leg out to the side, back straight, toes forward. Lower slowly, then switch legs. | 10 to 15 times each leg |
| 7. Stand on one foot | Holding the chair | Lift one foot a little off the floor and hold your balance. Put it down and switch feet. | Hold 10 seconds, 5 to 10 times each foot |
Start with fewer repetitions than shown and add a few each week. The PDF has a photo for each move, plus easier and harder options.
Get the photos and the tracker
Download the PDF and print it on regular letter paper, in color or black and white.
How often to do chair exercises
Try the whole routine 2 or 3 days a week, with a rest day in between: the seated march to warm up, moves 2 to 7, then 5 slow breaths to finish. That takes 15 minutes or less. If a day is hard, do only the seated moves.
Who these chair exercises suit
- Older adults who want a gentle routine at home.
- People who feel unsteady standing for long, using the seated moves first.
- Families and caregivers who want a printed plan to do together.
Stiff after sitting? Our guide to stiff knees after sitting explains why it happens. Looking for a gift for an older parent? See gifts for elderly parents.
Questions
They are a gentle way to keep moving at home. Seated moves reduce the risk of falling while you exercise, and standing moves holding a chair add balance work. Ask your doctor first if you have a health condition.
Our routine suggests 2 or 3 days a week with a rest day in between, 15 minutes or less each time. Start with fewer repetitions and build up.
No. For the arm raise you can hold two small water bottles if you want a little more effort.
Choose the moves that don’t hurt and keep the range small. Stop if you feel pain, and ask your doctor or a physical therapist which moves suit you.
A sturdy chair with no wheels, ideally with armrests, pushed against a wall so it can’t slide.
Yes. It is free to print and share with family, friends, senior centers and care teams.
Print it, share it, tick it off.
The free 7-page PDF: 7 gentle chair exercises with photos, safety tips and a 4-week tracker.
Sources
This guide is for general information. It is not medical advice. MONKIKA products are wellness devices for comfort and relaxation, not medical devices, and are not intended to diagnose, treat, cure or prevent any disease. If you have a medical condition, recent injury or surgery, ask a healthcare professional before using heat, cold, compression or massage.
