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A 72-Year-Old Trainer Shows Seniors How to Stay Strong with Four Chair Exercises
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Published in Health and Fitness on Wednesday, November 26th 2025 at 12:55 GMT by Tom's Guide- 🞛 This publication is a summary or evaluation of another publication
- 🞛 This publication contains editorial commentary or bias from the source
How a 72‑Year‑Old Trainer is Re‑Defining Senior Fitness: The Four Chair‑Based Moves That Keep You Strong, Flexible, and Mobile
When most people think of exercise, they picture joggers, weight‑lifters, or sweaty gyms. For older adults, the idea of getting fit can feel intimidating—especially if you’re not comfortable leaving the comfort of a chair. That’s why a 72‑year‑old fitness trainer who has spent two decades working with seniors is making a splash in the wellness world with a simple, four‑exercise routine that anyone can do in a chair. The routine, featured in a recent MSN Health article, demonstrates that staying strong, flexible, and mobile doesn’t have to require a gym membership or a lot of equipment.
Meet the Trainer: A Living Example of Lifelong Fitness
The article introduces us to Evelyn Hart, a retired physical therapist who turned her love of movement into a coaching career at the age of 56. “I started training people in my living room in 2005,” Evelyn says. “I’ve seen people go from barely able to sit for more than an hour to dancing through the day. That’s why I’m so passionate about chair exercises.” Her age is a reminder that the body can still adapt and improve—even in your seventh decade.
Evelyn’s approach is rooted in research. She cites the American College of Sports Medicine (ACSM) and the National Institute on Aging (NIA), both of which recommend that older adults perform strength, flexibility, and balance training at least twice a week. Chair exercises meet these guidelines while being accessible to people with limited mobility or balance issues.
The Four Chair Exercises Every Senior Should Do
The heart of the article is a step‑by‑step guide to four seated exercises that target major muscle groups while promoting joint health. Below is a quick summary—plus the benefits each movement provides.
| # | Exercise | How to Perform | Key Benefits |
|---|---|---|---|
| 1 | Seated Knee Extensions | Sit upright in a sturdy chair. Keeping your back straight, lift one leg out in front of you, keeping the knee straight, hold for two seconds, then lower it. Alternate legs for 10–12 repetitions. | Strengthens the quadriceps, improves knee stability, and aids in walking and stair‑climbing. |
| 2 | Seated Marching | While seated, lift your knees alternately as if marching in place. Keep a steady rhythm—about 30 steps per minute. Do this for 30 seconds to 1 minute, resting as needed. | Boosts cardiovascular fitness, increases hip flexibility, and encourages rhythmic breathing. |
| 3 | Seated Heel Raises | From a seated position, raise your heels off the floor, keeping toes grounded. Hold for one second, then lower. Perform 15–20 repetitions. | Strengthens calf muscles (gastrocnemius and soleus), which are critical for balance and preventing falls. |
| 4 | Seated Arm Circles | Extend both arms to the sides at shoulder height. Make small circles forward for 15 seconds, then backward for 15 seconds. Repeat 3–4 times. | Improves shoulder mobility, supports upper‑body strength, and enhances blood flow to the arms. |
Evelyn emphasizes that the “chair” is the only piece of equipment needed. She also suggests using a small resistance band for added challenge in knee extensions or arm circles, but that’s optional for beginners.
Why These Exercises Work (With Science Behind the Scenes)
The article delves into the science, referencing studies from the Journal of Aging and Physical Activity that show chair exercises can significantly increase muscular strength and improve balance in older adults. Evelyn notes that muscle strength is the single most important factor for preventing functional decline in seniors. By targeting both lower‑body (knee extensions, heel raises) and upper‑body (arm circles) muscles, the routine offers a balanced approach.
Flexibility, too, is a major component. “When you’re able to move your joints through a full range of motion, you reduce the risk of injury,” Evelyn explains. “The seated marching, for instance, gently stretches the hip flexors and hamstrings, while the arm circles loosen up the shoulder joints.”
And mobility? The routine incorporates dynamic movements that mimic everyday activities—standing, walking, and climbing stairs—helping the nervous system adapt and improve coordination.
Integrating the Routine Into Daily Life
Evelyn suggests beginning with the four exercises once a day—perhaps during a morning tea break or after dinner. “You can always increase the frequency to twice a day if you feel comfortable,” she says. The key is consistency, not intensity. For people with arthritis or joint pain, she advises doing the movements slowly and focusing on quality.
The article also links to the NIA’s “Chair Exercises for Seniors” guide, which provides variations and additional resources. For those wanting a more structured program, the ACSM’s “Senior Fitness Handbook” offers progressive overload strategies—like adding ankle weights or using a resistance band—as the participant’s strength improves.
Real‑World Impact: Success Stories
Evelyn shares a touching anecdote about Mark, 78, who struggled with balance after a hip replacement. Within six weeks of starting the chair routine, he could stand without support and even walked a block in the park. “The chair exercises gave him confidence,” Evelyn says. “He’s now looking forward to community walks.”
These stories underscore the routine’s accessibility. Whether you’re at home, in a senior center, or even traveling, a chair can become a powerful tool for staying fit.
Bottom Line
The MSN article highlights a simple, evidence‑backed solution for older adults who want to remain active and independent. The four seated exercises—knee extensions, marching, heel raises, and arm circles—target major muscle groups, improve joint mobility, and boost cardiovascular health—all without leaving the chair. Guided by a seasoned trainer, backed by reputable research, and easy to incorporate into any schedule, this routine offers seniors a realistic path to staying strong, flexible, and mobile well into their golden years.
For anyone looking to start or refresh a senior fitness regimen, the next time you see a chair, consider it an invitation to take a step toward healthier living.
Read the Full Tom's Guide Article at:
[ https://www.msn.com/en-us/health/fitness-and-exercise/the-4-seated-exercises-every-older-adult-should-be-doing-to-stay-strong-flexible-and-mobile-according-to-a-72-year-old-fitness-trainer-for-seniors/ar-AA1Rbpw0 ]
