The 5 Best Seated Exercises 2026

It's important to keep moving; it helps our mobility and circulation, but as we age, it can become harder to maintain regular exercise.

Seated chair exercises are a great way for senior loved ones to keep active while improving their overall strength and well-being. In this blog, we'll be sharing the five best seated exercises for seniors.

These exercises are accessible and easy to learn, encouraging better health and a positive mindset. They can also reduce the risks of heart disease and arthritis.

Always start slowly, never rush any exercise, and focus on gentle movements to prevent injuries. Creating a routine can be a great way to stay on track with exercising. We recommend taking part in chair exercises between 3 and 4 times a week for 20 minutes per session.

Always speak to a healthcare professional if you have any concerns or need further advice.

Warm Up Tips

It's always important to warm up before starting any form of exercise, even seated exercises. We have a few tips to keep in mind before starting:

• Use a sturdy chair; don't use a chair that is unstable or wobbly.

• Stay hydrated, keep water nearby.

• Wear clothing that is light, comfortable, and breathable.

Lastly, go at your own pace; each person will have their own boundaries and goals. Pushing yourself too hard, too fast, can lead to risks of injury. Remember to take a break if you need to.

5 Best Seated Exercises 2026

1) Seated Shoulder Press

Our first exercise is great for maintaining strength and flexibility in your arms and shoulders:

• Sit up straight in your chair, keep your feet flat on the ground, and your shoulders-width apart.

• Hold a light dumbbell in each hand at your shoulders.

• Keep your elbows bent and palms facing away from you.

• Then, press your arms straight up overhead, extending your elbows.

• Slowly lower your hands back to the starting position.

• Repeat two to three sets of 10-12 reps.

2) Chest Stretch

This next simple exercise is useful for those looking to improve their posture and support their upper body and chest:

• Sit upright and away from the back of your chair.

• Pull your shoulders back and down, then extend your arms out to the side.

• Gently push your chest forward and up until you feel a stretch.

• Hold this position for 5-10 seconds at a time.

• Repeat 5 times.

3) Ankle/Wrist Rolls

Stiff ankles and wrists are common for seniors, but this exercise can help improve flexibility and mobility:

• Sit up straight in your chair, keep your feet flat on the floor, and rest your hands on your lap.

• Lift one foot off the ground and rotate your ankle in a circular motion.

• Start with a clockwise rotation and switch to counterclockwise.

• Continue this motion for 10-15 seconds before switching to your other ankle and repeating the process.

• For your wrists, extend your arms out in front of you and rotate them in a circular motion.

• Start with a clockwise rotation and switch to counterclockwise.

• Continue to roll your wrists for 10-15 seconds, then relax your arms and rest them in your lap.

• Repeat ankle and wrist rolls 10 times.

4) Seated Marching

Strengthen your hips and thighs with this simple seated exercise:

• Sit up straight in your chair.

• Lift your left leg, bending your knee to a comfortable height.

• Then, place your foot down with control.

• Repeat this process with your right leg.

• Repeat the same exercise 2-4 times on each leg.

5) Ankle Stretch

For our last exercise, you can improve ankle flexibility and leg muscle strength:

• Sit upright, holding onto the sides of your chair.

• Straighten your left leg with your foot off the floor.

• Once your leg is straight, raise it with your toes pointing away from you -- stretching your calf muscle.

• Then, point your toes back towards you, stretching the muscles at the front of your shin.

• Repeat these steps 5 times on each foot, remember to alternate between your left and right leg.

All of these exercises can be done from the comfort of our riser recliner chairs, which are another beneficial tool for seniors who could use an extra hand getting in and out of their chairs.

If you're interested in riser recliner furniture for yourself or a loved one in your life, be sure to get in contact with our friendly team.

We offer free home demonstrations and no obligation consultations. Make home comfort a breeze with Solent Mobility Centre.