10-minute chair workout for beginners
A seated, beginner-friendly workout you can do from a sturdy chair, with encouragement from God’s Word.
Topic 6 · Stewardship
Exercise
Movement is stewardship of the body God gave you, and every plan starts where you are. The goal is the federal guideline, but the message is simple: some activity is better than none.
“For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
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Start here
Free to read, print and use in your church.
Plan
Couch to 150: An 8-Week Walking Plan
Build up to 150 minutes of walking a week, one small step at a time.
Read nowGuide
Prayer Walks: A Guide for Individuals and Groups
Turn your daily walk into time with God, with a prayer path and weekly Scripture.
Read nowKit
Start a Church Walking Club
Everything you need to launch a weekly walking group: a simple plan, a meeting format, announcement text and a printable sign-up sheet.
Read nowPlan
Chair and Balance Exercises
A gentle routine you can do with a sturdy chair: seated strength moves plus simple balance practice to help prevent falls.
Read nowGuide
Safety First: When to Check with a Doctor
Who should talk with a doctor before starting to exercise, the warning signs to stop, and simple ways to stay safe.
Read nowPrintable handout
8-Week Walking Tracker
A printable check-off chart for the Couch to 150 walking plan.
Read nowFrom the CDC
The weekly targets
Sources: CDC guidelines for adults and older adults. Check with your doctor before starting something new.
| Who | Aerobic | Strength | Also |
|---|---|---|---|
| Adults | 150 min of moderate activity, like 30 min on 5 days, or 75 min vigorous | 2 or more days, all major muscle groups | Short bouts count |
| Adults 65+ | Same as adults | 2 or more days | Add balance work, like standing on one foot |
Work out with Revelation Wellness
Faith-filled workouts
Revelation Wellness is a Christian fitness ministry that pairs movement with the truth of God’s Word. These are six of their most popular free videos, from gentle chair workouts to cardio dance.
10-minute chair workout #2
A second seated routine for body and soul. Great for seniors and anyone with limited mobility.
10-minute Christian home workout
A quick full-body workout at home, no equipment needed, with Scripture along the way.
Christian workout with kids
Fun, faith-based family fitness to do together at home.
Cardio dance: “Alive” by Hillsong
A joyful cardio dance workout set to worship music.
40-minute drumsticks cardio workout
A high-energy drumstick cardio class for all levels.
Want more?
Revelation Wellness
Find many more free workouts on their YouTube channel, and more about their ministry on their website.
These videos are from another ministry and are hosted on YouTube. We don’t control their content. Check with your doctor before starting a new workout, and read Safety First.
Coming soon
Video on the way
Video
15-minute strength at home
Free from The Daniel Plan
More free workouts and beginner tips from The Daniel Plan.
Fitness
- First Fitness Steps · Getting started, from fitness coach Sean Foy
- 10 Do’s and Don’ts for the Exercise Novice · For beginners
- Daniel Strong Total Body Workout · A full-body routine
- Workout Routine, Part 1 · Guided routine
- Workout Routine, Part 2 · Guided routine, continued
- 2-Minute Micro-Breaks (videos) · Six “Move of the Week” videos for moving throughout the day
- Pumping Iron to Stay Young · Strength training as we age
These links go to danielplan.com, Saddleback Church’s free health program. See our full Daniel Plan resource list.
Keep going
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Health and wellness tips
52 tips for bulletins and social posts: one verse, one fact, one action.
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