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👟 Movement5 sessions🏠 No gym🪑 Seated-friendly🌱 Beginner

Chair Exercises for Stronger Days

Seated movements for older adults or anyone with limited mobility — gentle, safe, and good for your heart and strength. All from a sturdy chair.

Your progress

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  1. Session 1 — Warm & easy

    Use a sturdy chair without wheels. Stop if anything hurts.

    • Seated march🪑 seated

      Lift one knee, then the other, like marching in your seat.

      3 min

    • Arm raises🪑 seated

      Raise both arms toward the ceiling and lower slowly. 10 times.

      2 min

    • Ankle circles🪑 seated

      Lift one foot, circle the ankle each way. Switch feet.

      2 min

    • Deep breaths🪑 seated

      Breathe in for 4, out for 4. Five rounds.

      2 min

  2. Session 2 — Upper body

    • Seated march🪑 seated

      Warm up.

      2 min

    • Shoulder rolls🪑 seated

      Roll shoulders back, then forward. 10 each.

      2 min

    • Seated punches🪑 seated

      Punch gently forward, alternating arms.

      3 min

    • Reach & stretch🪑 seated

      Reach overhead and to each side.

      2 min

  3. Session 3 — Legs

    • Seated march🪑 seated

      Warm up.

      2 min

    • Knee extensions🪑 seated

      Straighten one leg out, hold, lower. 10 each leg.

      3 min

    • Heel & toe taps🪑 seated

      Tap heels then toes on the floor.

      2 min

    • Ankle circles🪑 seated

      Cool down.

      2 min

  4. Session 4 — Strength

    • Seated march🪑 seated

      Warm up.

      2 min

    • Sit-to-stand (with support)🪑 seated

      If safe, stand using the armrests and sit slowly. Otherwise lean forward and back.

      3 min

    • Arm raises🪑 seated

      2 sets of 10.

      2 min

    • Breathing🪑 seated

      Cool down.

      2 min

  5. Session 5 — All together

    • Seated march🪑 seated

      3 minutes.

      3 min

    • Mix🪑 seated

      Arm raises, knee extensions, seated punches — 10 each.

      4 min

    • Stretch & breathe🪑 seated

      Finish calm.

      2 min

This is education, not medical advice. Heart of the Block helps you learn and make everyday choices — it can’t diagnose, treat, or replace your doctor. Never start, stop, or change any medication based on what you see here. For anything about your health, talk to a licensed healthcare provider.