Chair exercises

Is chair exercises right for you?

Gentle seated movements for strength and mobility. It is a very light-intensity, low impact activity that you can do at home, on your own. Expect to burn around 175 calories an hour, based on a 70 kg person.

Anyone can start. You can do it without spending anything.

Why try chair exercises

• Improves fitness. It raises your heart rate and builds stamina.
• Improves flexibility. It takes your joints through a full range of movement.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start chair exercises

1. Do 10 minutes of seated marches, arm raises and sit-to-stands.

2. Get the basics: sturdy chair. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.