Quick answer: Chair exercises let older adults with arthritis build strength, keep joints moving and improve circulation safely while seated. A good routine includes seated marching, leg straightening, ankle pumps, arm raises, shoulder rolls, chest stretches, and sit-to-stands. Do 10 to 20 minutes on most days, move within comfort, and stop if you feel dizzy, breathless or sharp pain.
If arthritis makes standing for long, walking or getting down to the floor difficult, chair exercises are a safe and effective way to stay active. They help keep joints moving, maintain muscle strength, improve circulation and support independence in everyday tasks such as getting out of a chair, dressing and reaching. This guide gives older adults, and the people who support them, a simple 20-minute seated routine, a weekly plan and clear safety advice.
Why chair exercises help
- Safer for many people. Sitting removes the worry of losing balance while you exercise.
- Strength for daily life. Stronger legs make standing up, walking and climbing stairs easier.
- Less stiffness. Regular gentle movement helps joints that stiffen after sitting still.
- Better circulation in the legs, especially if you sit for much of the day.
- A stepping stone. Many people build up from seated exercise to standing exercise and walking.
The NHS physical activity guidelines for older adults recommend activities that improve strength, balance and flexibility on at least 2 days a week, at least 150 minutes of moderate activity a week (building up gradually), and breaking up long periods of sitting. They also say that some activity is always better than none. NICE recommends tailored exercise for everyone with osteoarthritis, and NICE guideline NG249 on falls recommends that older people at risk of falling are offered exercise programmes that include strength and balance training.
Who this routine is for
This routine suits older adults with osteoarthritis, rheumatoid arthritis or other joint conditions who find standing exercise difficult, are recovering their strength after illness or a hospital stay, are worried about falling, or simply prefer to start gently. It also suits people living in sheltered housing or care homes, and carers who want a simple routine to do with the person they support. If you can already walk and stand comfortably, you can still use it on bad days, or as a warm-up before a walk.
Getting set up safely
Choose the right chair
- A sturdy, stable chair without wheels, ideally with a firm seat and armrests.
- Seat height that lets your feet rest flat on the floor with knees roughly level with hips. Use a cushion or footstool to adjust.
- Place the chair against a wall or on a non-slip surface so it cannot slide.
- Avoid soft sofas, rocking chairs and swivel chairs.
Before you begin
- Wear comfortable clothes and supportive shoes, not loose slippers.
- Have a glass of water nearby.
- Sit tall, towards the front of the chair, with your back away from the backrest unless you need its support.
- Breathe normally throughout. Never hold your breath.
- Move slowly and within comfort. Mild stretching or tiredness is fine; sharp pain is not.
Check with your GP, practice nurse or physiotherapist before starting if you have had a recent fall, fracture or operation, have heart or lung problems, uncontrolled blood pressure, or feel dizzy when you stand up.
The 20-minute chair routine
Start with the number of repetitions that feels comfortable, even 3 or 4, and build up to the suggested number over a few weeks.
Warm-up (3–4 minutes)
- Seated marching: lift one knee, then the other, as if marching, for 1 to 2 minutes. Swing your arms gently if comfortable.
- Shoulder rolls: lift your shoulders up towards your ears, roll them back and down. 10 times.
- Ankle pumps: with heels on the floor, lift your toes, then press your toes down and lift your heels. 10 to 20 times.
Legs (6–7 minutes)
- Leg straightening (knee extension): sit tall and slowly straighten one knee until the leg is out in front of you, tighten your thigh, hold for 2 to 3 seconds, and lower slowly. 8 to 10 each leg. Harder: add a light ankle weight.
- Seated knee lift: keeping the knee bent, lift one thigh a few centimetres off the seat, hold for 2 seconds, and lower. 8 to 10 each leg.
- Heel raises and toe lifts: with feet flat, lift both heels as high as you can, lower, then lift your toes. 10 to 15 times.
- Knee squeeze: place a cushion or folded towel between your knees and squeeze for 5 seconds, then relax. 8 to 10 times.
- Sit-to-stand: shuffle to the front of the chair, feet slightly behind your knees, lean forwards and stand up using the armrests, then sit down slowly with control. 5 to 10 times. If standing is not possible, do "sit-to-hover": lean forward and lift your bottom just off the seat, then lower.
Arms and upper body (5–6 minutes)
- Arm raises: raise both arms forward and up as far as is comfortable, then lower slowly. 8 to 10 times. Keep them below shoulder height if your shoulders are painful.
- Seated press-up on armrests: place your hands on the armrests and push down to lift your body slightly off the seat, then lower. 5 to 8 times. Skip this if your wrists or hands are painful.
- Band or towel pull-apart: hold a light resistance band or a towel in both hands at chest height and gently pull outwards, squeezing your shoulder blades together. 8 to 10 times.
- Wrist and hand circles: circle your wrists, then make a gentle fist and spread your fingers. 10 times each.
Stretch and cool-down (3–4 minutes)
- Chest stretch: sit tall, take your hands behind your back or hold the sides of the chair, and gently open your chest. Hold for 10 to 20 seconds.
- Upper body twist: sit tall, cross your arms over your chest and gently turn your upper body to one side, then the other. 5 each way.
- Hamstring stretch: straighten one leg in front with your heel on the floor, sit tall and lean forward slightly from the hips until you feel a gentle stretch at the back of the thigh. Hold for 15 to 20 seconds each leg.
- Neck stretch: slowly tilt your head towards one shoulder, hold for 10 seconds, then the other side.
- Slow breathing: finish with 5 slow, deep breaths.
The routine at a glance
| Section | Exercises | Time |
|---|---|---|
| Warm-up | Seated marching, shoulder rolls, ankle pumps | 3–4 minutes |
| Legs | Leg straightening, knee lift, heel and toe raises, knee squeeze, sit-to-stand | 6–7 minutes |
| Upper body | Arm raises, armrest press-up, pull-apart, hand circles | 5–6 minutes |
| Cool-down | Chest stretch, twist, hamstring stretch, neck stretch, breathing | 3–4 minutes |
Adding balance safely
Balance exercises are important for preventing falls, but they need to be done standing. Once you are confident with the seated routine, try these holding firmly onto the back of a sturdy chair or a kitchen worktop, with someone nearby if you are unsure:
- Side leg raise: lift one leg out to the side and back. 5 to 10 each side.
- Standing heel raise: rise up onto your toes and lower slowly. 10 times.
- Feet together stand: stand with your feet close together for 10 to 30 seconds.
- Heel-to-toe stand: place one foot directly in front of the other and hold for 10 seconds.
Our guide to fall prevention for older adults has more on staying steady at home.
A weekly plan
| Day | Plan |
|---|---|
| Monday | Full 20-minute chair routine |
| Tuesday | Warm-up and cool-down only, plus a short walk if you can |
| Wednesday | Full routine plus balance moves |
| Thursday | Seated tai chi or chair yoga, or rest |
| Friday | Full routine plus balance moves |
| Weekend | Something enjoyable: a walk, gardening, a chair-based class, or rest |
Every day, try to break up sitting by standing up and moving around for a few minutes every 30 to 60 minutes, for example during adverts or when the kettle boils.
For variety, try our seated tai chi routine or chair yoga for stiffness.
Making it harder over time
- Add repetitions, up to 10 to 15.
- Do a second round of the leg and arm exercises.
- Hold the top of each movement a little longer.
- Add light ankle weights, hand weights or a resistance band. Our guide to seated strength training explains how to progress safely.
- Move on to standing exercises and short walks as your strength improves.
Adapting for arthritis
- Painful knees or hips: keep movements small, use a higher chair for sit-to-stands, and place a cushion under your bottom.
- Painful hands: skip armrest press-ups; use ankle weights with Velcro rather than gripping weights; use a towel instead of a band.
- Painful shoulders: keep arm raises below shoulder height and use smaller movements.
- Flare days: do the warm-up, ankle pumps and gentle stretches only, and keep moving gently through the day.
- Morning stiffness: exercise later in the day, after a warm shower.
A 10-minute version for busy or tired days
On days when 20 minutes feels too much, do this shorter set. It still keeps your joints moving and your legs working:
- Seated marching, 1 minute
- Ankle pumps, 20 times
- Leg straightening, 8 each leg
- Sit-to-stand or sit-to-hover, 5 times
- Arm raises, 8 times
- Chest stretch and 5 slow breaths
Track your progress
A simple way to see whether your legs are getting stronger is to count how many times you can stand up from your chair and sit down again in 30 seconds, using your arms only if you need to. Write the number down and repeat the test every 4 weeks, using the same chair. You can also note how easily you manage everyday tasks, such as getting out of bed or off the toilet, and how far you can walk. Many people notice everyday tasks feel easier within 6 to 8 weeks of regular exercise.
Keeping it going
- Choose a regular time, such as after breakfast or before a favourite TV programme.
- Put on music you enjoy and move in time with it.
- Keep a tick chart on the fridge for each day you exercise.
- Invite a friend or neighbour to join you, in person or on a video call.
- Set a small, meaningful goal, such as being able to walk to the post box or get out of a low chair more easily.
Tips for carers and family
- Exercise together; it is more enjoyable and helps both of you.
- Check the chair is stable and the floor is clear.
- Watch for signs of over-tiredness, breathlessness or dizziness.
- Encourage, but do not push through pain.
- Ask the GP practice about local chair-based exercise classes or falls-prevention programmes.
Finding a class
Many leisure centres, community centres, libraries, care homes and charities run chair-based exercise classes for older adults, sometimes free or at low cost. Some NHS falls-prevention services offer strength and balance programmes. Your GP practice or local council may be able to point you to options, including through social prescribing.
When to get medical help
Stop exercising and rest if you feel dizzy, faint, sick, unusually breathless, or have sharp pain.
- Call 999 for chest pain or tightness, severe breathlessness, sudden weakness on one side, slurred speech, or if someone collapses.
- Call NHS 111 if a joint becomes suddenly hot, red, swollen and very painful, especially with a high temperature, or if you feel unwell and are not sure what to do.
- See your GP if you have had a fall or are worried about falling, feel dizzy when standing, notice your strength is declining, or exercise regularly makes joint pain worse. Ask about a referral to physiotherapy or a falls service.
Are chair exercises good for older adults with arthritis?
Yes. Chair exercises are a safe way to build strength, keep joints moving and improve circulation without the risk of losing balance. They are a good starting point for people who find standing or walking difficult.
How often should older adults do chair exercises?
Aim for most days, even 10 minutes. The NHS recommends strength, balance and flexibility activities on at least 2 days a week for older adults, and breaking up long periods of sitting.
Can chair exercises improve balance?
They build the leg strength needed for balance. For balance itself, add simple standing exercises while holding a sturdy chair or worktop, once you feel ready.
Can I do chair exercises if I use a wheelchair?
Many of the upper-body exercises, ankle pumps and seated marching can be done in a wheelchair with the brakes on. A physiotherapist can suggest a programme suited to you.
What if exercise makes my joints hurt?
Mild discomfort that settles within a couple of hours, or by the next day, is usually fine. If pain lasts longer, do fewer repetitions or smaller movements next time. Sharp pain means stop that exercise.
Do I need equipment?
No. A sturdy chair is enough. A cushion, a towel, a light resistance band and light weights or water bottles can add variety later.
Sources and further reading
- NHS: Sitting exercises
- NHS: Physical activity guidelines for older adults
- NHS: Balance exercises
- NHS: Falls
- NICE NG249: Falls: assessment and prevention in older people and in people 50 and over at higher risk
- NICE NG226: Osteoarthritis in over 16s
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Seated strength training — for frail adults
- Seated tai chi — a gentle flowing routine
- Chair yoga — for stiffness
- Fall prevention — staying steady at home
- Exercise hub — more exercises