Healthy Ageing
Your guide to health, active living and holistic well-being for life after 50.
7 Sit-Down Exercises to Keep You Moving
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Anyone can get moving with these 7 sit-down exercises. You will become stronger, balance better, and move with greater flexibility. Do these at least three days a week!
Health Benefits
Haven’t moved in a while? That’s okay. Start with these 7 sit-down exercises, go slow and steady.
These exercises help you stay strong and steady with these benefits:
Increase or maintain muscle strength
Improve balance, coordination, and mobility
Lower risk of falls
Enhance mood and overall well-being
Before You Start:
Stay Safe While Exercising
1
How To Exercise Safely
2
Choose a Sturdy Chair
3
Get a Good Hold On Your Towel
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Do not exercise if you are not feeling well.
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Stop if you feel dizzy, unwell or experience any pain or discomfort at any time during the exercise.
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If you have any medical condition(s), consult your doctor before doing these exercises.
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Sit on a sturdy chair with your feet shoulder-width apart.
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Sit upright and breathe normally during the exercise.
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Do not lean against the backrest.
-
Do the exercises slowly.
1
How To Exercise Safely
-
Do not exercise if you are not feeling well.
-
Stop if you feel dizzy, unwell or experience any pain or discomfort at any time during the exercise.
-
If you have any medical condition(s), consult your doctor before doing these exercises.
-
Sit on a sturdy chair with your feet shoulder-width apart.
-
Sit upright and breathe normally during the exercise.
-
Do not lean against the backrest.
-
Do the exercises slowly.
2
Choose a Sturdy Chair
Check if Your Chair Is Safe To Use
- It has a backrest.
- It should not swivel, have rollers, or be able to turn.
- It should not be a foldable chair.
- It should not be made of a light-weight material, such as plastic, as that may cause the chair to fall back easily.
Here are some examples of chairs that you should not be using:
3
Get a Good Hold On Your Towel
How To Hold Your Towel
Use a towel that is at least one arm's length.
The towel should be pulled tight and held firmly in your hands throughout the exercises.
Do the 7 Sit-Down Exercises
Clap Hands: Warm Up Exercise
Do for 3 minutes
Always remember to warm up before exercising.
It improves blood circulation and helps reduce injuries.
Boxer: Strength Exercise
Do 10 times
This exercise strengthens your chest and shoulders, so that you can do things like carrying your grandchildren or the groceries more easily.
For more benefits, repeat the Strength and Balance Exercises at least once.
Pull Down: Strength Exercise
Do 10 times
This exercise strengthens your upper back and helps to reduce stiffness in your shoulder joints.
For more benefits, repeat the Strength and Balance Exercises at least once.
Touch the Sky: Strength Exercise
Do 10 times each side
This exercise strengthens your upper arms.
For more benefits, repeat the Strength and Balance Exercises at least once.
Aeroplane: Balance Exercise
Do 10 times
This exercise focuses on the centre of your body and helps to improve your balance. Maintaining balance as we age helps to prevent falls. This exercise also reduces stiffness in your lower back.
For more benefits, repeat the Strength and Balance Exercises at least once.
Open Arms: Flexibility Exercise
Hold for 20 seconds
Flexibility exercises help to loosen up your muscles and joints, so that you can bend easily to tie your shoelaces, raise your arms to wear clothes and reach high shelves with ease. They also help to reduce muscle aches after exercise.
Give Flowers: Flexibility Exercise
Hold for 20 seconds
Flexibility exercises help to loosen up your muscles and joints, so that you can bend easily to tie your shoelaces, raise your arms to wear clothes and reach high shelves with ease. They also help to reduce muscle aches after exercise.
