If you struggle to walk or balance is a problem, or perhaps you are new to moving more, then seated exercise is a great option. It is also a good option if you are in hospital, on a plane or in fact doing anything that requires long periods of sitting. You can do this activity at home or in a class environment.
Seated exercise helps people living with long term conditions like stroke, Parkinson’s disease, dementia and improves overall sense of well-being.
Seated exercise gently raises your heart rate and breathing, which is good for you.
Seated exercise builds upper and lower body strength, and is great if standing is hard.
Seated exercise often include balance work because better balance lowers your risk of falling.
There are multiple charities which have online classes that you can do at home. There are also lots of leaflets you can follow.
Some areas offer classes for free, especially for the first few sessions. Sessions vary on cost and are generally around £5 per class. Once a week is enough, especially if you also then do your own sessions at home in between.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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You might like to start with a home-based programme chair based exercises if you can’t get out to a class, it might help you with motivation especially to begin with. Talk to the instructor about how you are and they will help you get started. To begin with, it might be sensible to remain seated until you have the confidence to do more. It’s important to try and do these exercises more than once a week. Try and build up to doing something every day even if it’s not your whole routine.
Lots of people find seated exercise a great way to build strength and balance as well getting your heart pumping a bit more. Try and do some supported options too, perhaps standing behind your chair, using a chair for support which will help your balance too. Seated exercise is good for building arm strength and leg strength. It’s important to try and do these exercises more than once a week. Try and build up to doing something every day even if it’s not your whole routine.
Seated exercise is good for building arm and leg strength and for getting your heart pumping a bit more. Try and do some supported options too, perhaps standing behind your chair, using a chair or wall for support initially, before moving to standing and walking based options. These will help to improve your balance.
Seated exercise has many benefits for strength, balance and wellbeing even if you are generally able to move around without difficulty. As you progress, try more and more of the standing options or you might want to mix it up a bit with another different class based option as well like Zumba or pump.
Seated exercise has many benefits for strength, balance, posture and wellbeing even if you are generally able to move around without difficulty. You might want to mix it up a bit with another different class based option as well like Zumba, pump, pilates or spin
Yes, seated exercise is for everyone and for however much or little you can move.
Gentle seated exercises from the NHS designed to improve strength, flexibility, and balance — perfect for older adults or anyone with limited mobility.
Stay active and support your heart health with BHF’s gentle chair-based exercises — ideal for building strength and mobility while seated.
Supports older people to stay active, independent, and connected through advice, services, and community programmes across the UK.
Offers fun, inclusive exercise classes designed to help older adults build strength, balance, and confidence. Its mission is to empower people to stay active and independent for longer.
Free, fun, and accessible fitness and dance classes designed to help people with Parkinson’s stay active, improve mobility, and build community.
Download the We Are Undefeatable app to discover tailored workouts at a level that suits you.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
