Exercise can sometimes sound like something that requires a gym, specialist equipment or the ability to walk confidently.

For many people receiving care and support, that simply is not realistic.

Seated exercise offers another option. It can help people introduce movement into their day from a stable chair, making physical activity more accessible for people who may have reduced mobility, long-term health conditions, fatigue or difficulty standing for long periods.

It can also provide something that is easy to overlook in a busy care environment: an opportunity to spend time together, interact with others and enjoy an activity that is not centred around care tasks.

 

Movement does not have to mean walking

The NHS recommends that older adults are physically active every day, including light activity, and advises reducing long periods spent sitting or lying down by breaking them up with movement. It also recommends activities that improve strength, balance and flexibility on at least two days a week.

That does not mean everyone needs to be doing the same type or intensity of exercise.

For someone with limited mobility, moving their arms and legs while seated may be a much more appropriate starting point than trying to take part in a conventional exercise class.

The NHS specifically provides a range of seated exercises, including chest stretches, upper-body twists, hip marching, ankle movements and neck rotations.

 

Why can seated exercise be useful?

Regular physical activity is associated with a wide range of health benefits.

The NHS reports that physical activity can reduce the risk of conditions including coronary heart disease, stroke and type 2 diabetes. It is also associated with a lower risk of falls and depression, as well as improvements in mood, sleep, energy and self-esteem.

For people receiving care, the potential benefits need to be considered alongside their individual circumstances.

Someone living with dementia may have different abilities from someone recovering from an operation. Someone with a neurological condition may have good and bad days. Another person may be nervous about movement because they have previously fallen.

That is why seated activity should not be treated as a one-size-fits-all programme.

 

It can be about confidence too

Physical activity is not only about muscles and mobility.

For someone who has become less active, even a small amount of movement can provide a sense of achievement.

A regular seated exercise session can also create a familiar routine. If it is carried out as a group, it can become an opportunity to talk, listen to music, laugh and spend time with other people.

Age UK highlights the social side of activity and notes that chair-based exercise classes can provide an opportunity to get active while meeting other people.

That matters in care settings where opportunities for social interaction can be just as important as the activity itself.

 

What could a seated session look like?

It does not have to be complicated.

A session could include gentle movements such as:

• shoulder rolls
• arm raises
• gentle chest stretches
• seated marching
• ankle movements
• gentle upper-body twists
• reaching exercises
• controlled sit-to-stand movements where appropriate

The NHS recommends building up gradually and increasing repetitions over time rather than trying to do too much at once.

The important point is that the activity should be appropriate for the individual.

Before introducing exercises, staff should consider the person’s care plan, mobility, health conditions, known risks and any professional advice already provided.

The NHS advises people who have not exercised for some time, or who have medical concerns, to check with a GP or relevant health professional about whether exercises are suitable.

 

Small sessions can still make a difference

One of the benefits of seated exercise is that it can fit into everyday routines.

A short session could take place in a lounge, activity room or communal area rather than requiring a trip somewhere else.

It could be included as part of an activity programme, used alongside music or adapted around a particular interest. The emphasis can be on participation rather than performance.

That can be particularly helpful for people who may feel excluded from activities because they cannot stand, walk or move in the same way as others.

Age UK’s guidance makes a similar point: being more active does not necessarily mean working up a sweat or joining a gym. Small changes and regular movement can help people stay active in ways that work for them.

 

What about mental wellbeing?

The relationship between movement and mental wellbeing is another reason to consider how physical activity is built into care.

The NHS reports that regular physical activity can improve mood, sleep quality, energy and self-esteem, while reducing the risk of stress and depression.

For care providers, this can mean looking at exercise as part of a wider approach to wellbeing rather than treating it purely as a physical activity.

A seated exercise session can provide structure to the day. It can encourage interaction. It can give someone something to look forward to. And, for some people, simply being able to take part in an activity with others can help them feel included.

 

Make it personal

The most effective activity is unlikely to be the one that looks best on a timetable. It is the one that people actually want to take part in.

Ask what the person enjoys.

Could the session include music they recognise? Would they prefer a quieter activity? Would they rather exercise individually or as part of a group? Are there movements they already enjoy? What does their care plan say about their mobility and independence?

These questions can make an ordinary exercise session much more meaningful.

There may also be opportunities to involve people in choosing the activity rather than simply asking them to join in.

 

Staff need confidence too

Introducing physical activity safely requires staff to understand the people they support.

That means knowing their individual needs, recognising when someone may be struggling and understanding when an activity should be stopped or adapted.

Training can help staff develop the knowledge and confidence to support people appropriately, but it should work alongside individual care planning and professional advice where required.

For providers, this is another example of why staff development matters. The quality of an activity depends not only on what is offered, but on how confidently and safely staff can support people to participate.

Seated exercise does not need to be complicated or competitive. Sometimes it is simply about helping someone move a little more, feel involved and enjoy part of their day.

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