Avoid Atrophy!Gentle strength and balance
Chair strength: getting started
3 rounds · about 8 min each
Strength for the legs, arms, and back using a sturdy chair and a resistance band. Each round takes about eight minutes. Start with round 1 and add the others as it gets easier.
Round 1: Equipment: Sturdy chair. No equipment listed. Equipment: Resistance bands, Sturdy chair.
Round 2 (later requirements): Equipment: Sturdy chair. No equipment listed.
Round 3 (later requirements): Equipment: Sturdy chair. No equipment listed.
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Get reminders for this routineThe rounds
Round 1: Legs, push, and pull
Go through the moves 2 times. Take your time. Rest whenever you need to.
- Sit to stand8
Equipment: Sturdy chair.
How to do it
Sit near the front of a sturdy chair, feet under your knees. Stand up without using your hands if you can, then lower slowly until you touch the seat.
Use a chair that will not slide. Put a hand on the armrest or a counter if you feel unsteady.
Find a video - Wall push-up8
No equipment listed.
How to do it
Stand an arm's length from a wall, hands on it at shoulder height. Bend your elbows to bring your chest toward the wall, then push back.
Find a video - Seated band row10
Equipment: Resistance bands, Sturdy chair.
How to do it
Sit tall with the band looped around your feet or anchored in front of you. Pull your elbows back, squeezing your shoulder blades, then return slowly.
Find a video - Seated march30 sec
Equipment: Sturdy chair.
How to do it
Sit tall near the front of a chair. Lift one knee, lower it, then the other, at a steady marching pace.
Find a video
Round 2: Hips, knees, and posture
Go through the moves 2 times. Take your time. Rest whenever you need to.
- Calf raise10
Equipment: Sturdy chair.
How to do it
Hold a chair or counter. Rise up onto the balls of both feet, pause, and lower slowly.
Find a video - Seated knee extension10 each side
Equipment: Sturdy chair.
How to do it
Sit tall in a chair. Straighten one knee until your leg is level, hold for a second, and lower slowly.
Find a video - Standing side leg raise8 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
Find a video - Shoulder blade squeeze10
No equipment listed.
How to do it
Sit or stand tall with arms at your sides. Squeeze your shoulder blades together and down, hold for a few seconds, and release.
Find a video
Round 3: Balance
Go through the moves 2 times. Stay within reach of the chair or a counter the whole time.
- Side-to-side weight shift10
Equipment: Sturdy chair.
How to do it
Stand with feet hip-width apart, a hand near a chair. Shift your weight onto one foot, lifting the other slightly, hold a moment, then shift to the other side.
Find a video - Heel-to-toe stand20 sec each side
Equipment: Sturdy chair.
How to do it
Stand with one foot directly in front of the other, heel touching toe, a hand near a chair. Hold, then switch which foot is in front.
Stay within reach of something solid.
Find a video - Single-leg stand15 sec each side
Equipment: Sturdy chair.
How to do it
Stand beside a chair or counter with a hand on it. Lift one foot off the floor and hold. As it gets easier, lighten your grip.
Always stay within reach of something solid.
Find a video - Side steps10
No equipment listed.
How to do it
Step sideways along a counter or wall, several steps one way and then back, keeping your toes pointing forward.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.