We all know physical activity is essential for heart health and overall wellness, but if workouts like brisk walking, jogging or cycling aren’t suitable for you, there are other more accessible options.
I’m a yoga therapist and work regularly with older adults who may not have the mobility for floor-based exercise or the cardiovascular capacity for more strenuous workouts.
Every week in my classes, I witness how movement from a seated position helps to mobilize joints, stretch muscles, improve posture, boost circulation and encourages people to move safely—all without placing undue stress on their hearts.
Inspired by my classes, I’ve created this seven-move sequence that engages your whole body in a gentle and mindful way.
It’s ideal if you want to support your health with low-impact exercise, prefer seated movement that’s gentle on the joints, or want to stay mobile while managing your energy levels.
Each exercise targets a different joint group and direction of movement and should be accessible regardless of age, ability or physical limitations, but always move to the limits of your body.
How to do the seven-move seated workout
Complete the repetitions of each move (making sure to do them on each side, where noted) and rest as needed between movements or connect them into a continuous flow. Increase the repetitions of each move as you feel stronger.
Move at your own pace, breathe naturally throughout, and stop if you feel any discomfort, dizziness or unusual shortness of breath.
The moves:
- Shoulder rotation
- Spinal rotation
- Side bend
- Reach up
- High knees march
- Arm-leg extension
- Reach and pull
1. Shoulder rotation
Reps: 5
- Sit upright with your feet flat on the floor.
- Start with your arms out to your sides, with your hands at waist height, palms facing up.
- Raise your arms overhead and lower them in front of your to your lap, palms down.
- Return to the starting position.
2. Spinal rotation
Reps: 3 each side
- Sit upright with your feet flat on the floor.
- Place your hands on opposite shoulders, crisscrossing your arms over your chest.
- Inhale, then rotate to one side as you exhale.
- Inhale as you return to center, then exhale as you rotate to the other side.
- Keep your chest up throughout.
- Continue, alternating sides with each rep.
3. Side bend
Reps: 3 each side
- Sit upright with your feet flat on the floor.
- Place your hands on your shoulders and lift your arms out so your elbows are pointing out to the sides at shoulder height—or as high as comfortable.
- Inhale, then exhale as you bend to one side.
- Pause, then return to the center.
- Complete all the repetitions on one side, then switch sides.
4. Reach up
Reps: 5
- Sit upright with your feet flat on the floor.
- Place your hands on your shoulders, with your elbows pointing out to the sides.
- Inhale and extend your arms overhead, with your palms facing each other, stretching through your torso.
- Exhale as you return to the starting position.
5. High knees march
Reps: 5 each side
- Sit upright with your feet flat on the floor, hands resting on your knees.
- Lift one knee as high as you can, then the other, moving smoothly and with control.
- Maintain an upright position and focus on the movement coming from your lower abdominals.
6. Arm-leg extension
Reps: 5 each side
- Sit upright with your feet flat on the floor.
- Extend your left leg out in front of you, straightening your knee and raising your lower leg and extend your right arm in front of you at shoulder height with your palm facing away from you and fingers pointing up.
- Lower your hand and leg, then repeat on the other side.
- Continue, alternating sides with each rep.
7. Reach and pull
Reps: 5
- Sit upright with your feet flat on the floor.
- Inhale as you lean forward over your lap, extending your arms forward, fingers and palms stretched.
- Exhale as you return to sitting upright, pulling your arms back with clenched fists, bending your elbows behind you.
- Repeat, creating tension in your arms as you reach and pull.