Chair Exercises
For Older Adults
Many of these exercises were adapted from these sources:
National Institute on Aging, Exercise: A Guide from the National Institute on Aging,
2001, http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/.
Tufts University and Centers for Disease Control and Prevention, Growing Stronger:
Strength Training for Older Adults, 2002, http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/growing_stronger.pdf. Prepared at The University of Georgia by:
Mindy Bell, BS, Primary Group Exercise Certified (AAFA, Aerobics and Fitness
Association of America), Tiffany Sellers, MS, and Kathryn N. Porter, BS (Personal
Trainer and Master Fitness Specialist from the Cooper Fitness Center; NASM Group
Exercise Leader, Certified through ASCM and Cooper Fitness Center).
Illustrated by:
Krysia Haag, Computer Graphics Artist, The University of Georgia.
Reviewed by:
Bree Marsh, BS, Certified Personal Trainer (AFAA),
The University of Georgia.
For more information, contact:
Mary Ann Johnson, PhD
Professor of Foods and Nutrition
Faculty of Gerontology
Department of Foods and Nutrition
The University of Georgia
Athens, GA 30602 mjohnson@fcs.uga.edu 706-542-2292

The University of Georgia

1

How to Use this Manual
Many of the chair exercises in this manual are adapted from the National Institute of Aging, Tufts University, and the Centers for Disease Control and Prevention.
They are designed to improve strength, flexibility and balance. Most of the exercises can be done while sitting in or holding onto a chair to help with balance.
Many of the exercises incorporate a ball to add fun and interest, as well as to help improve coordination. Balls can be found at discount stores. A plastic air-filled ball is recommended as it provides more resistance than a foam ball. However, foam balls may be appropriate for some people or groups to prevent having many balls bouncing around the room.
Some people will use this manual on their own to do exercises at home. Others may be exercise leaders and will use this manual to help others do the chair exercises. Whoever you are, please follow the steps below when using this manual. 1.

Before you begin exercising, read pages 3 and 4.

2.

If you are an exercise leader, review pages 5 and 6 to see a brief description of all the exercises.

3.

When you are ready to start these chair exercises:
a. For the first time, go to Module A, pages 7 to 13, and do the warm-up and exercises on several different occasions until you are comfortable.
b. When you are comfortable with Module A, move on to Module B
(pages 14 to 20). After several sessions, move on to Module C (pages
21 to 27) and then onto Module D (pages 28 to 34) at your own pace.

The University of Georgia

2

WHEN YOU EXERCISE
REMEMBER…
• Check with your doctor before starting any new exercise program.
• Wear loose fitting, comfortable clothing, and proper shoes that offer safety and support.
• Drink water before, during, and after exercise.
• Make sure to stretch after you exercise.

If you have questions, just ask!
If you have questions about the exercises in this booklet, please contact:
The University of Georgia, Department of Foods and Nutrition:
706-542-4838 (Staff)
706-542-2292 (Mary Ann Johnson, PhD)

The University of Georgia

3

SPECIAL NEEDS
People with Diabetes
Check your blood sugar 30-45 minutes before exercising.
If your blood sugar is…
• LOWER than 200 mg/dL, eat a low-fat snack with
15-20 g of carbohydrate, 30-45 minutes before exercise. • BETWEEN 200-300 mg/dL, exercise without a snack.
• GREATER than 300 mg/dL, do not exercise and do drink water.

People with High Blood Pressure
Take your medication the way your doctor prescribed.
If possible, have your blood pressure taken before exercise. If your systolic reading is 140 or higher AND/OR your diastolic reading is 100 or higher…
• Avoid weight