You’ve taken on the caring role — and that means you’re not just looking out for someone else. You’re looking out for both of you. The funny thing is: when you help a senior stay active, you often boost your own wellness too. So let’s talk about how you can join your senior loved one in simple, effective seated‑chair exercises and why it matters.
Why you should do the exercises with them
When you sit down beside your senior loved one and do the exercises together, you do more than lead—you connect. You model the behavior and make it a shared experience instead of a task. When you jump in:
- You remind them they’re not alone. Having you by their side turns the chair‑exercise routine from something they “should do” into something you’re doing together.
- You build accountability—for both of you. Your presence signals: “Yes, this matters.” And that helps with follow‑through.
- You get a little movement, too. Even if you’re the caregiver handling so much else, this is one way to move without extra equipment or a big change. So when you plan time for these seated chair exercises, invite them: “Hey, let’s do this together for 10 minutes.” And you’ll both win.
Why seniors must keep muscle (and why it matters for you)
It’s tempting to think “we’re older now, so maybe … less movement,” but research tells a different story. As we age:
- We lose muscle mass and strength. That’s called sarcopenia. The smaller the muscle mass, the harder everyday tasks become (lifting a pot, getting up from a chair, stepping into a bathtub).
- Muscle + strength = independence. One review of seated (chair‑based) exercise found these routines improved handgrip and arm curl strength, and lower‑body function like the 30‑second chair‑stand test.
- Strong muscles support balance and mobility. That reduces the risk of falls—a major concern for seniors.
- For you as the caregiver, the stronger your senior is, the more independence they retain. That means fewer times you’re stepping in, more times they’re doing something themselves, and less worry about decline. So muscle matters. Not for vanity, but for living well. Even seated chair exercises play a meaningful role.
Why seniors might refuse exercise (and how you can help)
It’s not that seniors don’t need exercise—it’s that they often fear it, feel pain doing it, or assume it’s too late for them. Here are some common reasons and what you can do:
Pain or discomfort
- They might say: “My knees hurt,” “My back’s always sore,” or “I’m just tired.”
- Solution: Emphasize the seated option. A stable chair means less weight on joints, less risk of wobble, and a gentler way to move.
Fatigue or low energy
- They might feel like: “I don’t have the stamina,” “What’s the point?”
- Solution: Start tiny. Invite them to 5 or 10 minutes. Remind them you’re doing it with them. Celebrate finishing the set. The success builds momentum.
Fear of falling or losing balance
- They think: “What if I tip over?” “What if I get dizzy?”
- Solution: Chair exercises provide a safe base. Highlight that this isn’t about high intensity—it’s about safe movement. Remind them you’ll both try it together, from a sturdy chair near a wall if needed.
When the conversation is you‑and‑them, not just “you need to exercise,” it becomes far more approachable.
Example chair exercises for seniors
Here are clear routines you can do together. You’ll want a sturdy chair — no wheels, no soft cushion, something firm with back support. Sit in it with both feet flat on the floor. Try one set of 10 reps per exercise to start, then maybe two or three sets if signs are good.
Seated leg extensions (legs)
- Sit with both feet flat, legs hip‑width apart.
- Shuffle your bottom toward the front of the chair so you’re stable. Keep your back straight, shoulders relaxed.
- Slowly lift one leg so it’s parallel to the floor (or as close as you comfortably can). Hold a moment. Then lower.
- Do 10 reps on one leg, then switch to the other.
- Challenge tip: shoes on, or ankle weights if appropriate.
Pelvic tilt (abdominals & back)
- Sit back in the chair, feet flat, legs about shoulder‑width apart.
- Keep your upper body still. Engage your buttocks and abs and gently push your lower back into the back of the chair (tuck your tailbone).
- Hold for a few seconds, release.
- Repeat 10 times. This subtle movement helps counteract swayback posture and lower‑back ache.
Heel raises (back of lower legs)
- Sit tall, feet flat, legs hip‑width apart.
- Slowly lift your heels off the floor, toes stay planted. Keep rest of body still.
- Lower heels back down.
- Repeat 10 times.
Toe raises (front of lower legs)
- Same starting position.
- This time, lift toes off the floor, heels stay planted.
- Lower toes back down.
- Repeat 10 times.
Shoulder blade squeeze (back & upper chest)
- Sit tall, feet flat, legs hip‑width apart.
- Bend your arms so elbows are parallel to the floor, keep arms near your sides.
- Pull elbows back, squeeze shoulder blades together. Hold, release.
- 10 reps. Good for improving posture, especially if they tend to slump forward.
Thigh squeeze (hips/inner thighs)
- Put a pillow between the knees.
- Sit with feet flat. Do a small shuffle of your bottom toward front of chair, knees around pillow.
- Squeeze knees together, hold 5 seconds. Release. Repeat for 10 reps. Targets inner thigh strength.
Leg push apart (hips/outer thighs)
- Same seated start. Place hands on the outside of each knee.
- Push knees away from each other, resist with hands. Hold 5 seconds. Release. Repeat 10 times. Works outer hips.
Bicep curls (arms)
- Sit tall, feet flat, legs hip‑width apart.
- Bend one arm at the elbow as far as you comfortably can. Lower it. Repeat 10 times, then switch arms.
- Optional: hold a can of soup or wrist‑weights for mild resistance.
Arm raise (arms, shoulders, upper back)
- Sit tall. Back straight. Gaze ahead.
- Hands/thumbs point up. Lift both arms at ~45° angle (not directly to sides or straight front—but between). Don’t go above shoulder height.
- Lower. Repeat 10 times.
- Optional: add weights for more challenge.
Marching (hips & legs)
- Sit tall, feet flat, legs hip‑width apart. Shuffle bottom forward so you're stable. Optionally hold the front of the chair for support.
- Alternate lifting each knee a few inches. Lower. Continue 10 reps per side.
- If possible and safe for the senior, you can transition to a stand‑supported march using the back of the chair.
Side bend stretch (abdominals)
- Sit tall, feet flat. Raise right arm straight up over head.
- Keeping feet & buttocks planted, bend to the left as far as is comfortable. Return to upright.
- Repeat 5 times. Then switch: lift left arm, bend to the right, repeat 5 times. It adds a gentle side‑stretch element.
How to keep it safe and effective
Safety first. Here are key reminders:
- Use a stable chair: no wheels, no sinky cushions, ideally chair backs and legs against a wall if extra support is desired.
- Encourage a warm‑up: even a minute or two of deep breathing, arm circles, or a simple seated march helps.
- Focus on good form — back straight, feet flat, shoulders relaxed.
- Work to the point where you feel your muscles engaging — not to the point of sharp pain or extreme exhaustion. One physical therapist reminds us that chair‑based exercises are about building strength and stamina, not pushing for high intensity. Cleveland Clinic+1
- If joint pain flares, stop and rest. It’s fine to skip an exercise one day or reduce reps.
- Check with a doctor or physical therapist particularly if your senior has major health restrictions, recent surgery, balance concerns, or uses mobility aids.
- Celebrate progress: Doing 10 reps is a win. Two sets? Bigger win. Small consistent wins add up.
Making it a habitual, meaningful routine
Here are some practical tips to weave this into your day:
- Pick a regular time: right after breakfast, after morning meds, or when you both sit down before TV. Consistency helps.
- Make it social: Do it together with a timer, chat during the set, ask how they feel after.
- Mix it up: Rotate the exercises so it’s not repetitive and you work different muscle groups.
- Track the wins: Maybe write down “did leg extensions, shoulder squeezes today”. Seeing the sheet fill up builds momentum.
- Be patient: It won’t transform overnight. But incremental strength and mobility changes will matter.
- Use visuals: A photo of you both doing the exercise or placing the exercise list in the living room helps.
- Encourage self‑efficacy: Rather than “you should do this”, frame it as “we’re doing this together to help you feel more confident, more mobile, and more comfortable.” That shift in language matters.
Final thoughts
As a caregiver, you hold many roles. Friend, companion, helper, advocate. Adding the role of movement partner doesn’t require a gym or complicated gear. It requires a stable chair, a little time, and your presence.
By doing seated chair exercises together:
- You’re helping maintain muscle and mobility for your senior loved one.
- You’re reducing the risk of decline and increasing independence.
- You’re showing up in a meaningful, shared way.
- And yes, you’re getting a boost too—even if it’s just from the act of caring and moving.
So grab the chair. Invite them. Sit down. Set the timer. Do ten reps. Then another. Be present. Be steady. Celebrate the small steps. Over time, those small steps will make a difference.
Here’s to stronger shoulders, steadier posture, better days ahead—for both of you.
