Fit with Rose 60+

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Chair exercises for seniors: free printable guide

Here are 9 gentle chair exercises for seniors that you can print and do at home, each with two pictures, simple steps and the number of repetitions: seated march, sit-to-stand, seated knee extension, seated knee opening, seated band row, seated chest press, supported heel raises, supported side steps, single-leg balance.

5 more moves with a band or a mat follow. Print this page, or get the free PDF guide with a weekly plan. Rose, who shows the moves, is an AI-generated character.

Get the free PDF guide

Last updated 24 October 2026.

What you need

  • Chair: sturdy, no wheels, no armrests
  • Long band: light or medium resistance
  • Loop band: light fabric mini band
  • Mat: any non-slip exercise mat

The 9 chair exercises need the chair, plus a long band for two of them and a loop band for two others.

9 chair exercises for seniors

  1. 1Seated March

    • Chair
    Rose, the AI-generated host, sits tall on a wooden chair and lifts one knee, arms bent as if walking.
    1. One knee up
    Rose lifts the other knee while seated, swinging the opposite arm.
    2. Then the other

    Works: hips, warm-up

    1. Sit on the front half of the chair with a tall back.
    2. Lift one knee, lower it, then lift the other.
    3. Swing your arms as if you were walking.

    Reps: 2 rounds of 30–45 seconds

    Tip: Start every session with this one.

    Watch this move on YouTube (short video)

  2. 2Sit-to-Stand

    • Chair
    Rose sits on the front edge of a chair, feet flat, arms crossed over her chest, leaning forward from the hips.
    1. Start
    Rose stands tall in front of the chair, arms still crossed over her chest.
    2. Stand up

    Works: legs and glutes

    1. Sit on the front edge of the chair, feet flat and hip-width apart.
    2. Cross your arms over your chest and lean forward from your hips.
    3. Push through your heels to stand tall, then sit back down slowly.

    Reps: 2 sets of 8–10

    Tip: Put the chair against a wall. Use your hands on your thighs if you need a little help.

    Watch this move on YouTube (short video)

  3. 3Seated Knee Extension

    • Chair
    Rose sits tall on a chair, side view, both feet flat on the floor.
    1. Start
    Rose straightens one knee so her leg is level with the floor, hands holding the sides of the seat.
    2. Straighten one leg

    Works: front of the thighs

    1. Sit tall and hold the sides of the seat.
    2. Straighten one knee until your leg is level with the floor.
    3. Hold for two seconds, then lower slowly.

    Reps: 2 sets of 10 per leg

    Tip: Too easy? Put the loop band around your ankles.

    Watch this move on YouTube (short video)

  4. 4Seated Knee Opening

    • Chair
    • Loop band
    Rose sits facing the camera with a loop band just above her knees, knees close together and feet flat.
    1. Start
    Rose pushes her knees apart against the loop band, feet still on the floor.
    2. Knees out

    Works: outer hips

    1. Sit tall with the loop band just above your knees, feet flat.
    2. Push your knees out against the band.
    3. Hold for two seconds, then return slowly.

    Reps: 2 sets of 12–15

    Tip: Keep your feet still; only the knees move.

    Watch this move on YouTube (short video)

  5. 5Seated Band Row

    • Chair
    • Long band
    Rose sits tall on a chair with her legs straight out, a long band around her feet, arms reaching forward holding the band.
    1. Start
    Rose pulls the band, elbows bent and drawn back, chest lifted.
    2. Pull

    Works: upper back and posture

    1. Sit tall with your legs out and the band around your feet.
    2. Pull your elbows back past your ribs and squeeze your shoulder blades.
    3. Return slowly, keeping your chest lifted.

    Reps: 2 sets of 10–12

    Tip: Keep your back straight; don't round forward as you return.

    Watch this move on YouTube (short video)

  6. 6Seated Chest Press

    • Chair
    • Long band
    Rose sits tall on a chair with a long band behind her upper back, hands at her chest.
    1. Start
    Rose pushes both hands forward at chest height, stretching the band.
    2. Push

    Works: chest and arms

    1. Pass the band behind your upper back, under your arms.
    2. Push both hands forward at chest height.
    3. Return slowly to your chest.

    Reps: 2 sets of 10

    Tip: Breathe out as you push.

  7. 7Supported Heel Raises

    • Chair
    Rose stands behind a chair, side view, hands resting lightly on the backrest, feet flat.
    1. Start
    Rose rises onto the balls of her feet, hands still resting on the backrest.
    2. Rise up

    Works: calves and balance

    1. Stand behind the chair, hands resting lightly on the backrest.
    2. Rise onto the balls of your feet.
    3. Hold for one second, then lower slowly.

    Reps: 2 sets of 10–15

    Tip: Stay tall. The chair is there for balance, not to lean on.

    Watch this move on YouTube (short video)

  8. 8Supported Side Steps

    • Chair
    • Loop band
    Rose stands next to a chair with a loop band just above her knees, feet hip-width apart.
    1. Start
    Rose steps one foot out to the side against the band, beside the chair.
    2. Step out

    Works: hips and balance

    1. Hold the chair with one hand, band just above your knees, knees soft.
    2. Step out to the side, then bring the other foot in.
    3. Go back the other way.

    Reps: 2 sets of 8 steps each way

    Tip: Small steps, tall posture.

  9. 9Single-Leg Balance

    • Chair
    Rose stands beside a chair, one hand on its backrest, both feet on the floor.
    1. Start
    Rose lifts one knee and balances on the other leg, one hand on the chair back.
    2. Lift one knee

    Works: ankles, hips and balance

    1. Stand beside your chair, one hand on the back.
    2. Lift one knee and hold for 20 seconds.
    3. Then switch legs.

    Reps: 20 seconds on each leg

    Tip: Keep a hand on the chair back the whole time.

5 more moves with a band or a mat

When the chair exercises feel comfortable, these moves add your arms, shoulders, hips and back.

  1. 10Band Pull-Apart

    • Long band
    Rose stands tall holding a long band in both hands, arms in front of her at chest height.
    1. Start
    Rose pulls the band apart, arms straight and out to the sides at chest height.
    2. Pull apart

    Works: shoulders and posture

    1. Stand tall, arms straight in front of you at chest height.
    2. Pull the band apart, moving your hands out to the sides.
    3. Return with control.

    Reps: 2 sets of 12

    Tip: Keep your shoulders down, away from your ears.

    Watch this move on YouTube (short video)

  2. 11Standing Biceps Curl

    • Long band
    Rose stands on the middle of a long band, feet hip-width apart, arms down holding the band ends.
    1. Start
    Rose curls her hands up toward her shoulders, elbows at her sides, the band under her feet.
    2. Curl up

    Works: arms

    1. Stand on the middle of the band, feet hip-width apart.
    2. Keep your elbows at your sides and curl your hands up.
    3. Lower slowly.

    Reps: 2 sets of 10–12

    Tip: Stand on a non-slip floor or on your mat.

  3. 12Glute Bridge

    • Mat
    • Loop band
    Rose lies on her back on a mat, knees bent, feet flat, a loop band just above her knees.
    1. Start
    Rose lifts her hips so her shoulders, hips and knees form a line.
    2. Lift

    Works: glutes and lower back

    1. Lie on your back, knees bent, feet flat, band just above your knees.
    2. Lift your hips until your shoulders, hips and knees line up.
    3. Lower slowly, one vertebra at a time.

    Reps: 2 sets of 10

    Tip: Press your knees gently out against the band.

  4. 13Side-Lying Leg Lift

    • Mat
    Rose lies on her side on a mat, head resting on her hand, legs straight and stacked.
    1. Start
    Rose lifts her top leg while lying on her side on the mat.
    2. Lift

    Works: outer hip and balance

    1. Lie on your side, head resting on your arm.
    2. Lift your top leg, toes pointing forward.
    3. Lower slowly.

    Reps: 2 sets of 10 per side

    Tip: Keep your hips stacked; don't roll backward.

  5. 14Bird Dog

    • Mat
    Rose kneels on all fours on a mat, hands under her shoulders and knees under her hips.
    1. Start
    Rose reaches one arm forward and the opposite leg back, level with her body.
    2. Reach

    Works: back, core and balance

    1. Get on all fours on your mat: hands under shoulders, knees under hips.
    2. Reach one arm forward and the opposite leg back.
    3. Hold, come back, then switch sides.

    Reps: 8 on each side

Pictures: AI-generated images of Rose, the Fit with Rose character.

Two simple sessions

These are the two sessions of our free guide, about 20 minutes each. Start each one with the Seated March. Train 2 to 3 times a week, on days that are not back to back: one set of each move at first, then build up to two sets. Move slowly, about two seconds up and two seconds down, and rest 30 to 60 seconds between sets.

What health guidelines say

  • For seated exercises like these, the NHS suggests at least twice a week, building up the repetitions slowly (NHS).
  • The NHS advises adults over 65 to do activities that improve strength, balance and flexibility on at least 2 days a week, and to break up long periods of sitting (NHS).
  • The CDC recommends that adults over 65 get at least 150 minutes a week of moderate-intensity activity, muscle-strengthening activities on at least 2 days, and activities to improve balance, such as standing from a sitting position (CDC).
  • If that is too much for now, the CDC says to be as physically active as your abilities and conditions allow (CDC).

Follow along on video

Many of these moves have a short video on our YouTube channel: the links are next to each move.

Cover of the free guide Strong & Steady: The Chair, Band & Mat Starter Guide, with a portrait of Rose.
The cover of the guide. Rose is an AI-generated character.

Get the free PDF guide

Strong & Steady: The Chair, Band & Mat Starter Guide. 9 pages to print or keep on your phone:

  • 12 moves with pictures and simple steps;
  • two sessions of about 20 minutes;
  • a weekly plan with boxes to tick, and a plan for your first four weeks.

Free. Your download link appears on the next page and works for 7 days. We never sell or share your email address. Privacy policy.

Questions

How often should seniors do chair exercises?

The NHS suggests doing seated exercises like these at least twice a week and building up the repetitions slowly. Our free guide plans two or three sessions a week, on days that are not back to back, starting with one set of each move and building up to two sets.

What kind of chair is best for chair exercises?

The NHS advises a solid, stable chair without wheels, and avoiding chairs with arms, which restrict your movement. You should be able to sit with your feet flat on the floor and your knees bent at right angles. We also put the chair against a wall, on a non-slip floor.

Do I need any equipment?

The 9 chair exercises need a sturdy chair, plus a long resistance band (light or medium) for the row and the chest press, and a fabric loop band for the knee opening and the side steps. The 5 extra moves use a long band or an exercise mat.

Is the PDF guide really free? What happens to my email address?

Yes, it is free. Enter your email address and the download link appears straight away; it works for 7 days. We do not send any emails for now. We would only email you about new workouts if you tick the separate box, and you can ask us to delete your details at any time. The privacy policy lists exactly what we keep.

Who is Rose? Is she a real instructor?

No. Rose is an AI-generated character who presents the exercises on the Fit with Rose channel. She is not a real person, and she is not a doctor, a physical therapist or a certified trainer. This site shares general fitness information, not medical advice: check with your doctor before you start.

How do I print these chair exercises?

Use the Print button at the top of the page, or your browser's Print command. The printed version keeps the safety notes, the 14 moves with their pictures, the two sessions and the sources, and leaves out the menus, the videos and the form.

Sources

Health guidance on this page comes from these official pages (checked on 24 October 2026). The moves, steps and repetitions come from the Fit with Rose guide.

  1. NHS, Sitting exercises, page last reviewed 18 January 2024.
  2. NHS, Physical activity guidelines for older adults, page last reviewed 15 August 2024.
  3. CDC, Older Adult Activity: An Overview, page dated 4 December 2025.

Rose is an AI-generated character, not a real person, and not a doctor, physical therapist or certified trainer. This page shares general fitness information, not medical advice.