EASY

EXERCISES
A CHAIR BASED
PROGRAMME
FOR OLDER ADULTS

Table of Contents
Foreword
Why be active?
How will chair exercises help?
Safety Advice
Before you start
Sit Tall
How to do the Programme
The Programme

3
4
5
6
7
8
9
10

Wiggling Warm-ups

11

Joint Jigglers

18

Muscle Movers

25

Calming Cool-downs

32

After the session

33

Exercise Diary

34

Foreword
One of the aims of Health Promotion is to encourage people to become more physically active. As part of the implementation of
the Cardiovascular Strategy, the Easy Exercises - a chair based programme for older adults . was developed. This booklet was
designed to help people with limited mobility participate in a chair based exercise programme. The aim was that it would be within
their capabilities but also offer the many benefits of physical activity.
Several studies provide support for the numerous benefits gained from being more active: reduced chronic disease, increased
longevity, improved physical and mental health, as well as independence and improved quality of life in later years. Although at least
30 minutes of moderate intensity physical activity is recommended 5 days a week, this may not be appropriate for adults who are
inactive or have limited movement.
The chair based exercises in this booklet, although low-intensity, will still encourage inactive people to develop healthy activity
patterns. Participating in these exercises will help individuals with limited movement to carry out the everyday activities that are
essential to living as independently as possible.
Initially, this booklet was distributed within the Heartwatch programme but it has since been found to be a useful resource in a
variety of settings, such as day care centres, nursing homes, health centres, active retirement groups and by older adults
themselves. It is now being reprinted for wider distribution and it is hoped that it will have a positive effect on participants health
and well-being.
Catherine Murphy
Assistant National Director of Population Health Health Promotion

Why be active?
Physical Activity is the single most useful thing that individuals can do to maintain
their health and function and quality of life. (World Health Organisation, 1997)
Many research studies have reported the benefits of physical activity for older adults and individuals with
limited movement. Although you may not be able to go for a jog or even a walk there is still a lot you can do!
We hope that you will find this booklet helpful as it guides you through a short and simple chair exercise
routine. The exercises can be done at your own pace at home, on your own or with friends. The exercises will
help build your strength and flexibility and may bring you many other benefits, such as:

CONTROL AND MANAGEMENT OF:

Improved self-esteem

Increased joint mobility

Diabetes

Reduced depression

Improved balance

Obesity

Reduced anxiety and stress

Falls prevention

Osteoporosis

Improved overall well-being

Increased reaction time

Heart disease / Cholesterol

High blood pressure

Improved ability to carry out

activities of daily living

Arthritis
Cancer

How will chair exercises help?

Research shows that you need to do 30 minutes of moderate intensity physical activity a day to gain many
health benefits. However, some of these benefits will be experienced even by doing low intensity gentle
exercise, such as the exercises in this booklet.
These chair exercises are aimed at improving your ability to carry out your daily activities and so focus on:

MOBILITY
i.e. improving your ability to reach, grasp and move about

STRENGTH AND ENDURANCE

i.e. improving your ability to carry, push and pull, lift

BALANCE
i.e. improving your ability to move about with ease, improve reactions

AEROBIC FITNESS
i.e. slightly improving your ability to sustain activities such as walking

Safety Advice!
Before you start this exercise programme it is recommended you talk to your doctor.
It is a good idea to bring this booklet to your doctor or physiotherapist and ask them
if they think the programme is suitable for you.

Avoid all jerky or sudden movements and rapid twisting or turning of any part
of your body.
Do not tilt your head backwards as it can cause dizziness and other problems.
You should wait up to 2 hours after eating a meal, smoking or drinking alcohol
before you exercise.
Never exercise when you are injured or sick.
If you get pains in your chest, dizziness or severe shortness of breath when you
are exercising, stop immediately and contact your GP.

AND REMEMBER: WHERE THERE IS PAIN AND STRAIN THERE IS NO GAIN.

EXERCISE SHOULD BE FUN AND ENJOYABLE!

Before you start

CHAIR
Make sure that the chair you use is sturdy and stable and on an even surface. An upright chair without arms is ideal.
It will encourage better posture and give you space for arm exercises. However, if you have poor balance consider
using a chair with arm rests for support. Your thighs should be parallel to the floor and your feet resting flat on the floor.

POSTURE
It is important that you Sit Tall during all the exercises. Sitting Tall is explained on the next page.

PACE
You should always go at a pace that is comfortable for you. Pay attention to how your body feels each day and adjust
your pace as you need to. Gradually as you get fitter you may find your pace increasing.

MUSIC
Playing upbeat music in the background can add some fun to your programme just be careful not to get too carried away!

PARTNER
Having a partner, friend or family member do the exercises with you can help keep you motivated.

CLOTHING
Wear comfortable clothes to exercise in. Dress in layers so as you get warmer you can take off a layer and then put it
back on as you cool-down. Be sure to wear flat supportive footwear that have non-slip soles.

Sit Tall - The starting position for all exercises

It is important that you maintain good
posture during the exercises. You can do
this by sitting up straight toward the front
of the chair, with your feet flat on the floor.
Make sure that your shoulders are directly
over your hips and that your spine isn t
rounded into the back of the chair.
Look forward with your shoulders square
to the front and your arms hanging relaxed
at your sides. Your chin should be parallel
to the floor and your head upright.
Breathe deeply and slowly.

How to do the programme

Start by doing the warm-up on page 11 warm-ups are an essential part of any
exercise programme.
After your warm-up choose a few exercises from the Joint Jigglers section and then
from the Muscle Movers section. Gradually build up to completing all the exercises in
these sections in one go.
The number of repetitions listed, or the time suggested to continue an exercise, are
guidelines only. Aim to gradually build up to the guidelines but always pay attention
to how you are feeling during the exercises and adjust the level to suit you. The most
important thing is to go at a pace that is comfortable for you.
Always finish with the cool-down suggestions on page 32.
Aim to do the routine up to 3 times a week. To add some variety you could play some
of your favourite music while you do the exercises.
On the days you exercise try to do the programme at the same time of the day and
ideally in the same place too. Having a routine helps create a healthy habit!

The Programme
Wiggling Warm-ups
Beginning with a warm-up will help prepare your body
for the main exercises.

Joint Jigglers
It is important to keep your joints flexible and maintain their range
of motion or the degree to which you can move them about.

Muscle Movers
Improving your muscle tone and strength will help reduce your risk
of falls and keep you strong and healthy.

Calming Cool-downs
Cooling down after exercise allows your body to safely return to its
normal resting level.

10

Wiggling Warm-ups
Beginning with a warm-up will help prepare your body for the main exercises.
Here are the warm-ups / cool-downs you can do:
CHAIR MARCH
ARM SWINGS
CHEST STRETCH
ARM REACHES
BODY TWIST
LEG STRETCH
You will be doing these exercises for your cool-down too.

REMEMBER:
Sit tall to start each exercise, go at your
own pace and breathe normally.

11

WIGGLING WARM-UPS

Chair March
Hold the sides of the chair
Begin a marching action by raising your
right foot and placing it down and then
raising your left foot and placing it down
Find a rhythm that is comfortable for
you
Continue for up to 60 seconds
Now rub up and down your thighs (and
your knees if you can reach safely)

12

WIGGLING WARM-UPS

Arm Swings
Place your feet flat on the floor directly
below your knees
Keep your elbows bent and swing your
arms from your shoulder
Move your arms back and forth to a
rhythm that is comfortable for you
Continue this action for up to 60
seconds
Finish by rubbing up and down your
arms and then shaking your arms and
hands out

13

WIGGLING WARM-UPS

Chest Stretch
Reach behind you with both arms and
aim to hold the back of the chair
Press your chest forwards and upwards
until you feel a stretch across your
chest
Hold for up to 10 seconds
Repeat 2 more times

14

WIGGLING WARM-UPS

Arm Reaches
Hold the sides of the chair
Keeping your right hand in place, raise
the left hand up and reach toward the
ceiling and hold for up to 10 seconds
Then, slowly lean to the right side, hold
for up to 10 seconds
Return to centre and lower your
left arm
Repeat up to 3 times on each side

15

WIGGLING WARM-UPS

Body Twist
Place your left hand on your right knee
and your right hand behind you on the
back or side of the chair
Keeping your back upright, slowly turn
your upper body and head towards your
right arm
Hold for up to 10 seconds and slowly
turn back to starting position
Repeat on the opposite side
Repeat up to 3 times on each side

16

WIGGLING WARM-UPS

Leg Stretch
Slide forward on the chair and
straighten your right leg out in front with
your heel to the floor and your toes
pointing to the ceiling
Place both hands on your left thigh for
balance
Slowly lean forwards while keeping your
back straight and chest out
Stop when you feel a comfortable
stretch in the back of your right leg
Hold for up to 20 seconds and then
repeat on the right leg

17

Joint Jigglers
It is important to keep your joints flexible and maintain their range of motion
or the degree to which you can move them about.
Here are the exercises you can try in this section:
NECK TILTS & TURNS
SHOULDER CIRCLES
CRISS CROSSING
HANDYWORK
KNEES AND HIPS
FOOT TAPS

REMEMBER:
Sit tall to start each exercise, go at your
own pace and breathe normally.

18

JOINT JIGGLERS

Neck Tilts & Turns

Slowly tilt your right ear towards your right shoulder (Fig. a)

Fig. a

Hold for a few seconds and bring your head back to centre
Repeat to left side
Tilt your head down so your chin moves towards your chest
(Fig. b)
Hold for a few seconds and bring your head back to centre
(Do not tilt your head backward!).

Fig. b

Turn your head to the right and look over your right shoulder
and slowly return to centre (Fig. c)
Repeat to left side
Fig. c

19

JOINT JIGGLERS

Shoulder Circles
Relax your arms by your sides
Move both shoulders in a slow circular
motion:
forwards, up toward your ears,
backwards and down
Continue for 5 circles
Now repeat in the reverse direction

20

JOINT JIGGLERS

Criss Crossing
Keeping your arms straight, criss cross
your arms in front of your body with a
scissoring action
Keep the action moving up and down in
front of your body (Fig. a)

Fig. a

Continue for up to 30 seconds

Wind your lower arms around in circular
motion (as if winding wool) (Fig. b)
Continue for up to 30 seconds and then
reverse the direction
Fig. b

21

JOINT JIGGLERS

Handywork

Fig. a

Clench your fists and twist your wrists in

opposite directions (as if you are
wringing out wet clothes), continue for up
to 20 seconds (Fig. a)
Fig. b

Move your wrists in circular motions, up

to 5 times in each direction (Fig. b)
Squeeze your fists tightly and then
spread your fingers out wide, repeat up
to 8 times (Fig. c)

Fig. c

Bend your fingers slightly and move them

as if you were playing the piano (Fig. d)
Fig. d

22

JOINT JIGGLERS

Knees and Hips

Raise your right foot up so your leg is
straight. Then lower your foot back down,
alternate between right and left legs for
up to 20 seconds (Fig. a)
Straighten your right leg out and hold,
turn your leg to the right so your toes are
pointing to the right, then turn leg to the
left (Fig. b)

Fig. a

Repeat up to 5 times in each direction

and then repeat on the left leg
March both feet out to the sides as far as
comfortable and back in again. Repeat
up to 5 times (Fig. c)

Fig. b

Fig. c

23

JOINT JIGGLERS

Foot Taps
Hold the sides of the chair
Place the heel of the right foot on the
floor and point your toes up (Fig. a)

Fig. a

Fig. b

Then lower your toes to the floor and

raise your heels up (Fig. b)
Repeat up to 10 times with each foot
Raise your right foot up and make
circles with your toes (Fig. c)
Repeat up to 5 times in each
direction with each foot
Fig. c

24

Muscle Movers
Improving your muscle tone and strength will help reduce your risk of falls and
keep you strong and healthy.
Here are the exercises you can do in this section:
BICEP CURL
BOXER
KNEE TAPS
LEG EXTEND
SIT TO STAND
LEG CIRCLES

REMEMBER:
Sit tall to start each exercise, go at your
own pace and breathe normally.

25

MUSCLE MOVERS

Bicep Curl
Place your hands on your thighs, palms
facing up
Bend your right elbow and bring your
hand toward your right shoulder and
slowly lower back down
Alternate right and left arms or use both
at the same time and continue for up to
30 seconds
You can also try placing your left hand on
your right forearm and pushing down to
resist the bicep curl, repeat on other side

26

MUSCLE MOVERS

Boxer
Place your fists at shoulder level
beneath your chin
Smoothly reach your right arm straight
out and slowly bring it back to starting
position
Do up to 10 punches on each side
Repeat punching to the side and then
straight up toward the ceiling

27

MUSCLE MOVERS

Knee Taps
Lift your right foot about 4 inches from
the floor and touch your left hand to
your right knee
Hold for a few seconds and slowly
release, do up to 10 on each side
If you feel able try touching your left
elbow to right knee and then right elbow
to left knee

28

MUSCLE MOVERS

Leg Extend
Hold onto the side of the chair
Raise your right foot as you
straighten your leg out in front of you
Hold for up to 5 seconds and slowly
lower back down
Repeat up to 5 times on each leg

29

MUSCLE MOVERS

Sit to Stand
Move forward in the chair and place
your feet slightly behind your knees
Lean forward with a straight back and
stand up
Use your hands for support if needed
but try to aim toward standing without
using your hands
Slowly lower back down into the chair
and repeat up to 5 times

30

MUSCLE MOVERS

Leg Circles
Hold onto the sides of the chair
Straighten your right leg out in front of
you and point your toes
Make 3 circles to the right and 3 circles
to the left - make sure you are moving
your whole leg
Repeat on the left leg

31

Calming Cool-downs
Cooling down after exercise allows your body to safely return to its normal resting level.
Cool down by chair marching (see page 12) at a slow comfortable pace for 1-2 minutes.
Then repeat the remaining stretches from the warm-up section at a gentle pace.
ARM SWINGS - Page 13
CHEST STRETCH - Page 14
ARM REACHES - Page 15
BODY TWIST - Page 16
LEG STRETCH - Page 17

REMEMBER:
Sit tall to start each exercise, go at your
own pace and breathe normally.

32

After the session

After your cool-down it is a good idea to take a few minutes to relax,
why not try the following breathing exercise...

Sit in a comfortable position and close your eyes

Gradually begin to deepen your breathing so that you are filling your lungs
completely as you inhale and breathing out slowly as you exhale.
Repeat this for 10 breaths trying to keep your attention on the flow of your breath
Relax in the chair for a while if you wish and then return to your daily activities with
ease and hopefully a lighter step!

Well done! You have finished your chair exercises for today!
This is a good time to fill in your exercise diary. You can do this by simply
checking off the exercises you did today. See the sample on the next
page and then fill in your diary on page 35. (Feel free to photocopy the
blank diaries if you wish to continue to use them.)
Aim to do your exercises again in 2-3 days and enjoy becoming healthier
and happier!

33

Exercise Diary - Sample

Warm-up
JJ - Neck Tilts & Turns
JJ - Shoulder Circles

Day: Mon

Day: Wed

Day: Fri

Day: Mon

Day: Wed

Day: Fri

Date:
3rd May

Date:
5th May

Date:
7th May

Date:
10th May

Date:
12th May

Date:
14th May

JJ - Criss Crossing

JJ - Handywork
JJ - Knees and Hips
JJ - Foot Taps
MM - Bicep Curl

MM - Boxer

MM - Knee Taps
MM - Leg Extend
MM - Sit to Stand

MM - Leg Circles
Cool-down

34

Exercise Diary
Day:

Day:

Day:

Day:

Day:

Day:

Date:

Date:

Date:

Date:

Date:

Date:

Warm-up
JJ - Neck Tilts & Turns
JJ - Shoulder Circles
JJ - Criss Crossing
JJ - Handywork
JJ - Knees and Hips
JJ - Foot Taps
MM - Bicep Curl
MM - Boxer
MM - Knee Taps
MM - Leg Extend
MM - Sit to Stand
MM - Leg Circles
Cool-down

35

Exercise Diary
Day:

Day:

Day:

Day:

Day:

Day:

Date:

Date:

Date:

Date:

Date:

Date:

Warm-up
JJ - Neck Tilts & Turns
JJ - Shoulder Circles
JJ - Criss Crossing
JJ - Handywork
JJ - Knees and Hips
JJ - Foot Taps
MM - Bicep Curl
MM - Boxer
MM - Knee Taps
MM - Leg Extend
MM - Sit to Stand
MM - Leg Circles
Cool-down

36

Exercise Diary
Day:

Day:

Day:

Day:

Day:

Day:

Date:

Date:

Date:

Date:

Date:

Date:

Warm-up
JJ - Neck Tilts & Turns
JJ - Shoulder Circles
JJ - Criss Crossing
JJ - Handywork
JJ - Knees and Hips
JJ - Foot Taps
MM - Bicep Curl
MM - Boxer
MM - Knee Taps
MM - Leg Extend
MM - Sit to Stand
MM - Leg Circles
Cool-down

37

For further information on physical activity please contact:

HSE Dublin North East:

HSE South:

HSE Dublin

HSE Western:

Health Promotion Service

3rd Floor, Parkhouse
North Circular Road
Dublin 7
Tel: 01 882 3402

Health Promotion Service

Eye, Ear & Throat Hospital
Western Road
Cork
Tel: 021 4921641

Mid-Leinster

Health Promotion Services

West City Centre
Seamus Quirke Road
Galway City
Tel: 091 548323

Health Promotion Service

Block 4 Central Business
Park - Clonminch
Tullamore - Co. Offaly
Tel: 057 9357824

Further copies of this booklet can be ordered from your local health promotion department or
on www.healthinfo.ie
Published by Health Service Executive
Publication date: January 2008
Review date: January 2010
Order code: HPM00496
This booklet was written by Ailis Brosnan, M.Ed., B.Sc., on behalf of the Health Promotion Service. With special
thanks to Bernie Pabon for his contributions and also to Aine O Riordan, Bernadette Rooney, Angela King and
all the inspiring older adults in the HSE swim programme.

The information contained in this booklet is intended as general guidance and information only and should not be relied
upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case.
To the extent permissible by law, the publisher, author, editors, and contributors accept no liablility for any loss, injury or
damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any
person of the contents of this booklet.