A short chair routine can be a comfortable way to loosen up after sitting or begin a slower morning. All you need is a sturdy chair without wheels and enough room to move your arms and legs freely.
Your 10-minute seated routine
1. Ankle pumps
Place both feet on the floor. Lift your toes while keeping your heels down, then lift your heels while keeping your toes down. Continue gently for 45 seconds.
2. Seated marching
Hold the sides of the chair if helpful. Lift one knee a little, lower it, then change sides. Continue at an easy rhythm for one minute.
3. Knee extensions
Straighten one leg until it feels comfortable, pause, and lower slowly. Alternate legs for 6–10 repetitions on each side. Avoid snapping or locking the knee.
4. Gentle side reaches
Let your arms rest by your sides. Reach one hand gently toward the floor without twisting or forcing the movement. Return upright and change sides. Repeat 5 times each way.
5. Shoulder rolls
Roll both shoulders slowly backward 5 times, then forward 5 times. Keep your jaw and hands relaxed.
6. Seated arm reaches
Reach one arm forward at shoulder height, return, then change arms. If comfortable, reach slightly upward instead. Continue for 30–45 seconds.
Small sessions still count
Regular movement can be divided into shorter sessions throughout the day. The most useful routine is one that fits your abilities and feels realistic enough to repeat.
Read more about activity choices for older adults from the Centers for Disease Control and Prevention.