Chair Cardio
Seated March Warm-Up
A five-minute seated march that wakes up your hips and gets blood moving before anything harder.
Gentle startGentle effort
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Showing 24 routines
Balance & Fall Prevention
Sit to Stand Basics
The single most useful movement for staying independent — practised safely, ten times over.
Building upGentle effortStart this routineGentle Stretch
Good Morning Stretch
Five gentle minutes to unstick a stiff night’s sleep before you start your day.
Gentle startGentle effortStart this routineSeated Strength
Seated Leg Strength
Straighten and lower each leg slowly to strengthen the muscles that lift you out of a chair.
Gentle startGentle effortStart this routineBalance & Fall Prevention
Heel-to-Toe Steady Walk
Slow, deliberate walking practice that sharpens the balance reflex in your ankles and hips.
Building upGentle effortStart this routineSeated Strength
Seated Band Arm Builder
Fifteen minutes with a light resistance band to strengthen arms, shoulders and upper back.
Building upModerate effortStart this routineChair Cardio
Chair Cardio Groove
Ten minutes of rhythmic seated movement set to your own music — the most fun way to raise your heart rate.
Building upModerate effortStart this routineChair Cardio
Seated Step and Touch
A steady ten-minute seated cardio routine that works your legs in every direction.
Building upModerate effortStart this routineChair Cardio
Seated Arm Pump Cardio
Upper-body cardio for days when your legs want a rest but your heart still wants to move.
Gentle startGentle effortStart this routineBalance & Fall Prevention
Supported Single-Leg Hold
Five minutes of standing on one leg while holding a counter — the fastest way to build steadiness.
A good challengeModerate effortStart this routineBalance & Fall Prevention
Clock Reach Balance
Reach toward the numbers on an imaginary clock face to train balance in every direction.
Building upModerate effortStart this routineSeated Strength
Seated Core Brace
Ten minutes of gentle core work to protect your back and improve your posture.
Building upGentle effortStart this routineSeated Strength
Seated Shoulder Press
Light overhead pressing to keep reaching, lifting and dressing easy.
Building upModerate effortStart this routineGentle Stretch
Neck and Shoulder Release
Release the tightness that builds from reading, driving and screens.
Gentle startGentle effortStart this routineGentle Stretch
Seated Hamstring and Calf Stretch
Lengthen the back of your legs to make walking and stepping easier.
Gentle startGentle effortStart this routineGentle Stretch
Bedtime Wind-Down Stretch
Fifteen quiet minutes that tell your body the day is over.
Gentle startGentle effortStart this routineJoint Mobility
Wrist and Ankle Circles
Five minutes of small circles that keep your hands and feet working well.
Gentle startGentle effortStart this routineJoint Mobility
Seated Hip Mobility
Open stiff hips with slow, controlled seated movement.
Gentle startGentle effortStart this routineJoint Mobility
Seated Spine Twist Mobility
Rotate your spine gently to keep turning, reaching and driving comfortable.
Gentle startGentle effortStart this routineJoint Mobility
Shoulder Range of Motion
Fifteen minutes of careful shoulder movement to keep dressing and reaching easy.
Building upGentle effortStart this routineStanding Low-Impact
Standing March Tall
A five-minute upright march that warms you up for anything the day holds.
Building upModerate effortStart this routineStanding Low-Impact
Supported Sit-to-Stand Strength
Fifteen minutes of progressive chair rises to build serious leg strength.
A good challengeModerate effortStart this routineStanding Low-Impact
Standing Step-Touch Flow
Fifteen minutes of continuous, low-impact standing movement with no jumping at all.
Building upModerate effortStart this routineStanding Low-Impact
Standing Wall Push and Reach
Twenty minutes of upper-body and leg strength using nothing but a wall.
A good challengeModerate effortStart this routine
