Chair-based exercises are more than just seated movements— they’re a gateway to better flexibility, balance, and circulation, especially for older adults or those with limited mobility. Known as Armchair Yoga, this gentle practice includes neck stretches, shoulder rolls, hand movements, ankle circles, and even standing poses done beside or behind the chair. When done daily, they help prevent frailty and support healthy aging.
Gentle exercises you can do at home, in a room or office
Total Time: 20–30 minutes daily
All you need is a sturdy chair (without wheels) and comfortable clothes.
Warm-Up (5 minutes)
Do each of the following for 1 minute:
- Neck Rotations – Slowly turn your head side to side.
- Shoulder Rolls – Lift shoulders up, roll backward and forward.
- Wrist Circles – Make gentle circles with both wrists.
- Ankle Circles – Lift one foot at a time and circle your ankle.
- Deep Breathing – Inhale slowly through the nose, exhale through the mouth.
Seated exercises (10 minutes)
Repeat each 10–15 times, or as comfortable.
6. Seated Marching – Lift one knee at a time, like marching.
7. Arm Raises – Lift both arms overhead, then lower them slowly.
8. Seated Spinal Twist – Hold chair sides, gently twist left and right.
9. Heel and Toe Taps – Tap heels forward, then toes.
10. Open & Close Hands – Stretch fingers wide, then make a gentle fist.
Standing (supported) exercises (5–10 minutes)
Hold the back of the chair for balance.
11. Side Leg Raises – Lift one leg out to the side. Lower slowly.
12. Calf Raises – Lift both heels to stand on toes, then lower.
13. Mini Squats – Bend knees slightly, like sitting halfway, then rise.
14. March in Place – Gentle marching while holding chair.
15. Side Stretch – Reach one arm overhead and lean to the side. Switch sides.
Cool Down (2–3 minutes)
Repeat 2–3 deep breaths and finish with:
16. Neck Stretch – Tilt head gently to one side, then the other.
17. Shoulder Hug – Hug yourself and breathe deeply.
Tip: You can break this into two 15-minute sessions—morning and evening.
Listen to your body. Stop if you feel pain or dizziness.
Aim to feel stretched, relaxed, and gently energized.
Stay active, stay independent, and enjoy movement—right from your chair!
📩 Dr Bura practises Plant based Dietary Consultancy at Golden Rose Hotel in Arusha from Monday to Saturday 4–6pm. His contact is 0626625471.
