Sitting Exercise Videos

These short routines can help you get moving and feel more confident on your feet, wherever you're starting from.

You don’t need to be on your feet to stay active. These sitting exercises are designed to help improve your mobility, boost circulation, and maintain strength — especially if standing exercises feel difficult right now.

They’re ideal if you’re recovering from illness, managing a long-term condition, or just want a safe place to start.

All you need is a solid, stable chair without wheels or arms. Sit upright with your feet flat on the floor and make sure the space around you is clear.

Start slowly and aim to build up the number of repetitions over time. Doing these exercises regularly, even just a few times a week, can make everyday movements feel easier and improve your confidence.

Tips Before You Begin

• Wear comfortable clothing and supportive footwear
• Keep water nearby to stay hydrated
• Move at your own pace — it’s okay to pause and rest
• Stop if anything feels painful or uncomfortable

Please note: Unless otherwise stated, these videos and resources are general exercises and are not intended to treat any specific condition. If you are unsure whether these videos are suitable for your individual fitness level or circumstances, please consult a healthcare professional before trying them.

All videos open in a new window or in the YouTube app, if installed on your device.

NHS Sitting Exercises

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Sitting exercises at home

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Flexibility exercises at home

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Move it or Lose it Sitting Exercise Videos

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Bed and chair exercises for older people

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Chair exercises for older people

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Healthy joints - Seated leg raise

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Healthy joints - Shoulder press

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Find out more about Move it or Lose it, explore classes near you, and join their online exercise club at www.moveitorloseit.co.uk.