8 movesChair exercises
Chair exercises let older adults build strength and stay active while seated, so they are gentle on the knees and safe for anyone unsteady on their feet.
Seated · A sturdy chair without wheels
For older adults & caregivers
Stay strong and steady, one gentle move at a time.
Free, printable exercise charts for seniors — chair exercises, balance work, resistance bands, chair yoga, stretching, and leg strengthening. Big, clear steps with simple figures you can follow at a glance.
- Gentle, low-impact moves
- Print-ready large-type PDFs
- Free — no signup, ever
Printable exercise charts
Six free routines. Tap a card to see every move, then download the print-ready PDF.
8 moves
7 movesBalance exercises
Balance exercises help older adults feel steadier on their feet and move with more confidence.
Standing · A sturdy chair or kitchen counter to hold
6 movesResistance band
Resistance bands give older adults gentle, low-impact strength work without heavy weights.
Seated and standing · A light resistance band and a sturdy chair
6 movesChair yoga
Chair yoga brings gentle stretching and calm breathing to older adults without any floor work.
Seated · A sturdy chair without wheels
7 movesStretching
Gentle stretching keeps older adults limber so everyday reaching, dressing, and turning stay easy.
Seated and standing · A sturdy chair (and a wall for some moves)
7 movesLeg strengthening
Strong legs make standing, walking, and climbing stairs easier and steadier for older adults.
Seated and standing · A sturdy chair to sit on and hold
8 movesYoga
Yoga for older adults uses gentle poses done with a chair for support — no floor work required.
Seated and standing · A sturdy chair without wheels
7 movesSciatica
These gentle movements are often included in routines for people living with sciatica.
Seated and standing · A sturdy chair (and a mat)
7 movesCore
A strong core helps older adults sit tall, move with more control, and feel steadier on their feet.
Seated and standing · A sturdy chair without wheels
7 movesAnkle & foot
Keeping the ankles and feet mobile and strong helps older adults walk steadily and keep their balance.
Seated · A sturdy chair and a small towel
7 movesOsteoporosis
These gentle weight-bearing and strengthening moves are often included in routines for people managing osteoporosis.
Seated and standing · A sturdy chair and light dumbbells
8 movesSeated only
This all-seated routine is ideal for older adults who want gentle strength and mobility work without any standing.
Seated · A sturdy chair without wheels
7 movesPilates
Pilates for older adults focuses on slow, controlled movements that build core strength, good posture, and body awareness.
Floor and seated · A soft exercise mat and a chair
7 movesBack
These gentle back exercises help older adults keep the spine mobile and build the support muscles that make sitting, standing, and moving around more comfortable.
Seated and standing · A sturdy chair (and a mat)
7 movesNeck & shoulders
Gentle neck and shoulder movements help older adults ease stiffness, turn their head more freely, and sit with better posture.
Seated · A sturdy chair without wheels
6 movesHand & finger
Keeping the hands and fingers moving helps older adults maintain the grip strength and dexterity needed for everyday tasks like opening jars, buttoning clothes, and writing.
Seated · No equipment (a small towel is optional)
7 movesDumbbell
Light dumbbells add gentle resistance that helps older adults build the muscle strength needed for lifting, carrying, and staying independent.
Seated and standing · Light dumbbells and a sturdy chair
6 movesFloor / mat
Floor exercises let older adults work the glutes, core, and hips from a comfortable lying or seated position on a mat.
Floor · A soft exercise mat
7 movesFall prevention
This free printable chart lists seven standing exercises chosen to build the balance and leg strength that help older adults move with more steadiness.
Standing · A sturdy chair or counter to hold
6 movesWarm-up
A short warm-up eases older adults into movement gradually, making the main workout feel more comfortable and the joints more ready.
Seated · A sturdy chair without wheels
7 movesCool-down
A gentle cool-down helps older adults ease out of exercise gradually, letting the heart rate settle and the muscles relax.
Seated and standing · A sturdy chair (and a mat)
7 movesParkinson's
These gentle movements are often included in routines for people living with Parkinson's.
Seated and standing · A sturdy chair and light dumbbells
Simple from start to finish
Pick a routine
Choose chair, balance, resistance band, chair yoga, stretching, or leg strengthening — whatever fits your day.
Follow the large steps
Each move has clear, big-type instructions and a simple figure you can follow at a glance.
Print the chart
Download the one-page PDF and keep it on the fridge or by your chair to follow each day.
Plain-language guides
Short answers to the questions older adults and caregivers ask most.
Exercises for Seniors With Limited Mobility
Exercises for seniors with limited mobility: gentle seated moves you can do from a chair or bed, how to start safely, and free printable charts to follow.
Read the guideFall-Prevention Exercises for Seniors
Fall prevention exercises for seniors: the balance and leg-strength moves that help you stay steady, how to practice safely, plus free printable charts.
Read the guideHow Often Should Seniors Exercise?
How often should seniors exercise? A simple weekly plan with how much movement, strength, and balance work to aim for, plus free printable charts.
Read the guideWarm-Up Exercises for Seniors
Warm-up exercises for seniors: a quick 5-minute routine to loosen up before activity, with gentle seated and standing moves and free printable charts to follow.
Read the guide