Free Chair Exercises for Seniors
- 12. November 2025
- Reading time: 14 min.
Free chair exercises for seniors make it easy to stay active, build strength, and improve balance — all from the comfort and safety of a seated position. This guide explains how simple workout routines can enhance mobility, endurance, and confidence while reducing fall risk. You’ll also discover how the VELA Independence Chair offers ergonomic support and stability to make exercising safer and more enjoyable.
Table of Contents
The importance of exercising for older adults
At VELA, we recognise that regular physical activity is essential for maintaining health, well-being, and independence as we age. However, traditional standing exercises may not be suitable for everyone. For people with limited mobility, balance issues, or chronic joint pain, seated exercises offer a safe and effective way to stay active, build strength, and support independence.
According to the World Health Organization, adults aged 65 and over should engage in at least 150 minutes of moderate-intensity physical activity per week to maintain health and prevent falls and preferably perform muscle-strenghthening activities 2 days a week.1 If you do as little as 10 minutes of seated exercise a day, you are already halfway there.
Tip: Consult a healthcare professional if you have medical conditions or concerns, before starting a new exercise routine.2
Find a dealer near youSafe and effective exercising
Mobility limitations can significantly affect quality of life, making daily tasks and regular exercise more challenging. For people who wish to remain active despite such limitations, a well-designed exercise chair offers the necessary support and stability to engage in a variety of safe, beneficial movements.
Find your exercise chairTip: WHO recommends that older adults limit the amount of time they spend sitting. However, for those who feel unsteady or are at risk of falling when exercising in a standing position, seated exercises offer an excellent way to stay active and strengthen the major muscle groups.
Try the following free chair exercises to get started. Or download the exercises as a PDF for offline training.
Download PDFFree chair exercises for older adults
Warm-up
Gently prepare your body for movement by loosening your joints and increasing circulation.
Do 3 sets of 20 seconds per exercise:
- Neck/shoulder rolls
- Slouch and stretch upwards
- Arm swings from side to side
Older adults can benefit from regular aerobic movement to improve endurance and heart health.
Cardio
These exercises raise your heart rate and stimulate large muscle groups, improving circulation and cardiovascular fitness.
Do 3 sets of 20 seconds per exercise:
- Seated marching or light jogging
- The four corners (reaching arms diagonally)
- Rowing moting
Strength
Strength training maintains muscle mass, supports joints, and promotes endurance.
Do 3 sets of 5 repetitions per exercise:
- Sit-to-stand
- Arm curls/extensions, optionally with weights or water bottles
- Forward bends/backward rolls, optionally with weights or water bottles
Tip: WHO emphasises multicomponent training consisting of at least balance and strength exercises as a method to reduce fall risk.1
Balance
Balance-focused movements improve coordination and confidence — key for preventing falls.
Do 3 sets of 5 repetitions per exercise:
- Standing up (seat raised slightly)
- Reaching upwards or sideways
- Lifting the same arm and leg
Good balance training teaches your body to stay stable and in control during everyday movements.
Benefits of seated workouts for seniors
Regular seated exercises can improve overall fitness and reduce the risk of falls — all while allowing participants to move safely at home.
Key benefits include:
- Muscle strength: Builds major muscle groups for daily independence.
- Balance: Improves coordination and stability, helping to prevent falls.
- Cardiovascular health: Gently raises heart rate to support heart and lung function.
- Flexibility: Keeps joints mobile and reduces stiffness.
- Endurance: Increases stamina and energy throughout the day.
- Well-being: Staying active supports mood, cognitive function, and longevity.
Seated exercise with the VELA Chair
Watch the full video of chair exercises using the VELA Chair and your own body weight on YouTube.
Why seated exercises work
For many older adults, standing workouts can feel unsafe or tiring. Seated exercise routines allow for full-body engagement — arms, legs, back, and core — without compromising stability.
It’s important not to push through pain or fatigue. Always exercise within your comfort zone and consult a healthcare professional if you have any medical conditions or concerns.2
The best chair for exercising
The VELA Chair is much more than a simple exercise chair. It combines ergonomic comfort, safety, and adaptability — all features that help older adults stay active with confidence.
Ergonomic Comfort and Support
Its padded seat, armrests, and adjustable backrest encourage proper posture and comfort during movement.
Safety and Stability
Once the wheels are locked, the sturdy base and brake mechanism ensure excellent stability — ideal for safe sit-to-stand practice or gentle upper-body exercises.
Seamless Adaptability
With easy-to-use adjustment levers and accessible controls, users can fine-tune the chair’s height or tilt without assistance.
Electric Sit-to-Stand Assistance
The built-in lift supports a safe transition from sitting to standing — ideal for users with reduced strength or mobility.
Durability and Value
VELA chairs are made to last, combining strong materials and Danish craftsmanship to ensure long-term reliability.
Real-world results
At West Berkshire Therapy Centre, we support people with mobility challenges using specialised exercise equipment.
After trialling multiple seating options, our clients overwhelmingly voted for the highly adjustable and very comfortable VELA Chair. It worked best for everyone – regardless of height, weight, or posture – and our clinical staff agreed.
We now have four in use simultaneously, with the latest even funded by a client-organised raffle. We listen to our clients – and the VELA Chairs speak for themselves.
– West Berkshire Therapy Centre, UK
Want to learn how the VELA Chair can support your fitness or rehabilitation goals?
Contact a dealerSupport Beyond Exercise
The Independence Chair offers support that extends far beyond workouts. For older adults living with pain, fatigue, or balance issues, everyday activities such as cooking, reading, or crafting can feel exhausting.
With its stable base, lockable wheels, and intuitive adjustments, the VELA Chair provides essential assistance throughout the day — reducing strain, conserving energy, and enabling safe independence at home.
Learn more about the VELA ChairWho are these chair exercises suitable for?
Chair exercises are ideal for older adults with limited mobility, balance issues, joint pain, or general discomfort with standing workouts. They provide a safe and effective way to stay physically active without putting unnecessary strain on the body.
Is it safe to exercise in a chair?
Yes, as long as you follow the given instructions. The VELA Independence Chair offers a stable base with locking wheels, so it stays securely in place during movement. With built-in armrests and ergonomic support, the chair helps reduce the risk of slipping or falling, giving you the confidence to move safely.
How often should I do these exercises?
That depends on your individual ability and comfort level. Many seniors start with one or two sessions per week and gradually increase as they feel stronger. But remember: even short sessions can make a big difference over time.
Can I do the exercises on my own?
Yes, the exercises are designed to be simple and safe to perform independently at home. Each movement is demonstrated in our free video guides, so you can follow along at your own pace. Always check with a healthcare provider before starting a new routine.
Do I need extra equipment to get started?
No special equipment is required. All exercises only use your body weight. If you want to add more resistance, you can use light weights or household items like water bottles — but that’s completely optional.
What makes the VELA Chair better than a regular chair for exercising?
Unlike standard household chairs, the VELA Independence Chair is designed specifically with seniors in mind. It offers adjustable height, supportive armrests, an ergonomically padded seat, locking wheels, and even an electric lift to help you stand up safely. These features make it much easier and more comfortable to complete your workout.
Can I use the chair for other daily activities too?
Yes, and that’s one of its biggest advantages. In addition to workouts, the VELA Chair supports you during everyday tasks like cooking, reading, or doing hobbies — especially if standing for long periods is tiring. It’s more than just an exercise tool. It’s a mobility aid designed to help you stay independent at home.
Sources
1 WHO. 2020. “Guidelines on Physical Activity and Sedentary Behaviour.” https://www.who.int/publications/i/item/9789240015128]
2 NHS. 2024. “Live Well – Physical activity guidelines for older adults.” https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/]