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Senior Seated Cardio Workout

Explore, view videos, download, and print out our seated core routine—designed for seniors across all abilities.

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Click the link below to view video examples or larger, individual balance exercise images with descriptions.

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Cardio isn’t about leg warmers and leotards—it’s about keeping your heart strong, your brain sharp, and your body moving well as you age. Learn more about the benefits of doing weekly cardio as we age in our cardio blog series. 

Read Cardio Blog
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Download this routine and add it to your weekly workout schedule. This includes cardio, balance, core and strength training. Get started below. 

Download Seated Cardio

Senior Seated Core Workout

Click on an image to enlarge and view details or click on the "view example video" button below each image to see a demo of that exercise. Workout, laugh, and dance with Leslee, who is in recovery from a spinal cord injury. Always have a chair, counter, or wall nearby to hold onto when beginning these exercises!

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SEATED JACKS

  • Sit up tall, feet flat on the floor, arms resting at sides

  • Spread legs out wide, touching heels to the floor

  • At the same time, swing both arms above the head and clap hands together

  • Bring legs and arms back to starting position

  • Repeat 25-30 times

View Video Example
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SKATER STRETCH

  • Sit up tall at the edge of chair, feet flat on the floor

  • Extend one leg out to the side, toe touching the floor, while at the same time extending the opposite arm out to the other side

  • Switch sides and repeat, doing 25 reps alternating sides

View Video Example
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CHAIR CYCLING

  • Sit straight in the chair with legs extended out front

  • Bend one knee towards the chest while twisting the opposite elbow to touch the bent knee

  • Switch sides, bending the other knee and touching it with the opposite elbow

  • Repeat 25 times, alternating sides

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CHAIR MARCHING

  • Start sitting straight on the edge of the chair, feet flat on the floor

  • March in place while swinging arms

  • Repeat 25-30 times

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TWISTING PUNCHES

  •  Start sitting on the edge of your chair, feet flat, back straight, elbows squeezed  into sides, and hands in fists.

  • As you punch your right fist diagonally across the body, step the right leg out to the right side.

  • Repeat on the left side

  • Do 25 to 30 reps, alternating sides

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FRONT PUNCH/KICKS

  • Start sitting on the edge of your chair, feet flat, back straight, elbows squeezed  into sides, and hands in fists

  • Punch forward with your right fist while kicking left leg forward, foot flexed

  • Switch sides, with left fist punching and right leg kicking

  • Repeat 25-30 times, alternating sides

View Video Example
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