Chair and Balance Exercises

You don’t have to walk a mile to care for your body. This gentle routine builds strength and balance with nothing but a sturdy chair. The CDC encourages adults 65 and older to add balance activities to their week, along with muscle strengthening on 2 or more days (CDC). Stronger legs and better balance help prevent falls.

“They still bear fruit in old age; they are ever full of sap and green.” Psalm 92:14

Before you begin

• Use a sturdy chair without wheels or arms, pushed against a wall so it can’t slide.
• Wear supportive shoes, and keep water nearby.
• Breathe normally. Don’t hold your breath while lifting.
• Move slowly and stop anything that causes sharp pain. Mild effort is good. Pain is not.
• If you have serious balance problems or a bone, joint or muscle condition, ask your doctor or a physical therapist which moves are right for you.

Part 1: Seated strength (about 8 minutes)

Sit tall near the front of the chair, feet flat on the floor. Do each move 8–12 times. Rest, then do a second round if you feel able.

1. Seated marching. Lift one knee toward your chest, lower it, then lift the other. Swing your arms if you can. Keep going for 1 minute. It’s a great warm-up.
2. Leg extensions. Slowly straighten one knee until your leg is out in front of you. Hold for 2 seconds, lower it slowly, then switch legs.
3. Arm raises. Hold a water bottle or soup can in each hand. Raise your arms out to the sides to shoulder height, then lower them slowly.
4. Overhead press. Holding the same bottles at your shoulders, press them straight up, then lower them back to your shoulders. Skip this one if it bothers your shoulders.
5. Toe and heel lifts. Keeping your heels down, lift your toes. Then keep your toes down and lift your heels.

Part 2: Standing strength and balance (about 7 minutes)

Stand behind the chair and hold its back with both hands. As you get steadier, hold with one hand, then just a fingertip. Keep the chair within reach every time.

1. Sit-to-stands. From a seated position, lean forward slightly and stand up, using your hands on your thighs or the chair seat if you need them. Sit back down slowly. Do 5–10. This one move builds the strength you need to get out of a car or off the couch.
2. Heel raises. Holding the chair, rise up onto your toes, then lower slowly. Do 8–12.
3. Side leg raises. Holding the chair, lift one leg out to the side, keeping your back straight and toes pointing forward. Lower it slowly. Do 8–12 on each side.
4. Weight shifts. Stand with your feet hip-width apart. Shift your weight to one side and lift the other foot slightly off the floor. Hold for as long as you keep good form, up to 30 seconds. Switch sides.
5. Single-leg stand. Holding the chair, lift one foot and bend that knee. Hold up to 30 seconds, then switch. As you improve, loosen your grip.
6. Heel-to-toe walk. Next to a kitchen counter or wall, walk 10–20 steps placing the heel of one foot right in front of the toes of the other, like walking on a line. Touch the counter as needed.

Balance moves adapted from Mayo Clinic.

Your weekly rhythm

• Strength moves: 2 or 3 days a week, with a rest day between.
• Balance moves: most days. A minute while the coffee brews counts.
• Add movement: short walks, water exercise, or seated marching during a TV show all add up toward the weekly target.

Do it together

This routine works well as a group. Lead it before a senior adult Bible study or a Wednesday night meal, or as the “walk” for anyone in your church walking club who can’t go far. Close with prayer.

“Even to your old age I am he, and to gray hairs I will carry you.” Isaiah 46:4