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
Free Printable Senior Exercise Charts
Pick a routine, follow the large-type steps on the page, or download the print-ready PDF to keep on the fridge. Every chart is free, needs no signup, and uses simple original figures you can follow at a glance.
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