Move · Videos · Gentle & Seated · 21 min

20-Minute Seated and Standing Routine for Seniors

20-Minute Seated and Standing Routine for Seniors — video by More Life Health Seniors Play · 21:12

Video by More Life Health Seniors on YouTube · Open on YouTube

A physiotherapist-led full routine using a chair: seated heel-toe core work, knee extensions and twists, sit-to-stands with an overhead press, standing hip extensions, knee bends and calf raises behind the chair, finishing with tandem balance.

  • 21 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Seated heel-toe raises: sit forward, core tight, place the heels out in front, then the toes under you; 12 times. 1:04
  2. Quad extensions: sit tall and straighten the leg fully, squeezing the front of the thigh, without letting it bend. 2:06
  3. Seated torso rotations: turn to the left and right with the hips facing forward, ten each way. 3:16
  4. Sit-to-stand with a shoulder press: push up through the legs, press the hands up, then reach back and sit down. 4:06
  5. Standing behind the chair: hip extensions, taking the straight leg back without leaning forward; 15 each leg. 5:46
  6. Knee flexions, bending the knee to bring the heel back, 15 each leg, then calf raises up onto the toes. 6:56
  7. Round 2: the same moves again, 10–12 repetitions each, without the standing knee bends. 8:26
  8. Round 3: the same moves again, about 9 or 10 repetitions each. 13:16
  9. Tandem balance: one foot in front of the other for 45 seconds, hands off the chair if you can; then switch. 17:35

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Push through the legs and stand fully upright before pressing the arms up
  • Keep the body upright and do not lean forward as the leg goes back
  • Pause the video when you need to and build up the reps over time

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadsit-to-stands, standing hip extensions
  • Knees takes loadsit-to-stands, knee extensions and curls
  • Ankles & feet takes loadstanding calf raises, tandem stance
  • Shoulders movesoverhead press in the sit-to-stands
  • Upper back movesseated torso rotations
  • Lower back movesseated torso rotations, heel-toe core work

Easier option from the coach: Pause and build up reps; hold the chair for standing moves and balance

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by More Life Health Seniors; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety