10-Minute Chair Workout for Adults Over 60
A gentle full-body routine you can do seated. A great choice for your first day back to movement.
10-Minute Chair Workout follow-along
Coach CC's video will be embedded here.
Follow-along video coming soon. Press play and move with Coach CC.
- Duration
- 10 minutes
- Level
- Supported Start
- Equipment
- A sturdy chair
- Best for
- Beginners, low-energy days, or limited mobility
- Position
- Chair / Seated
What's In This Workout?
- 1Seated March, 1 min
- 2Seated Knee Extension, 1 min
- 3Sit-to-Stand, 8 reps
- 4Seated Row with band, 10 reps
- 5Seated Spinal Twist, 1 min
- 6Seated Calf Raise, 1 min
Before You Begin
- Move at your own pace. There is no rush. Pause the video anytime.
- Use a sturdy chair or a wall for support when you need it.
- Take a break whenever you need one. Rest is part of the workout.
- If you feel sharp pain, dizziness, or chest discomfort, stop and check with your doctor.
Modifications
Every movement in this workout has an easier option. Sit instead of stand, use a chair or wall for support, and reduce your range of motion. Do what feels steady and comfortable today. You can build from there.
Download the Large-Print Workout
Large-Print PDF (coming soon)
A printable version of this workout in large, easy-to-read type.
Safety note: This workout is general fitness guidance. If you have a health condition, recent surgery, or concerns about exercise, check with your doctor before starting.
Not Sure Which Exercises Are Right for You?
Take the free After 60 Fitness Score to find your best starting path.
Want a Structured Plan?
Strong Start is an 8 to 12 week at-home program that builds on workouts like this one.