Table the treadmill and pull up a sturdy chair.
Walking on a treadmill is an awesome way to build leg endurance and burn extra calories. You have complete control over the incline, and increasing it makes your glutes, hamstrings, and calves work even harder. A treadmill is also incredibly convenient to exercise on, since you’re not limited by inclement weather.
But a treadmill is not the only modality to consider. Pull up a sturdy chair, because we have another great option.
We spoke with Matt Kasee, MS, CSCS, founder of Trilogy Fitness System, who shares four chair exercises that can help improve walking endurance after 60. The best part of this workout? Seated exercises provide the support of a sturdy chair, reducing your risk of losing your balance or sustaining a fall during exercise.
“Chair exercises allow us to work on strength, muscular endurance, mobility, and coordination in a more supported environment,” Kasee explains. “If you perform movements continuously or in circuits with shorter rest periods, you can also raise your heart rate and begin to challenge your cardiovascular endurance. Think of the chair as a starting point, not a limitation. You’re building the capacity and confidence that can eventually carry over to more standing, walking, and other forms of exercise.”
For most adults, completing two to three strength-focused workouts per week serves as a solid starting point, with at least one day between more difficult sessions to recover, Kasee says.
“The chair work should also gradually be paired with actual walking whenever it’s safe to do so. If the goal is to walk farther, eventually you need to practice walking farther. The chair exercises help build the strength and endurance that support walking, but walking itself still needs to be part of the progression. Start with what you can tolerate, build consistently, and gradually increase time, repetitions, or walking distance rather than trying to do everything at once,” Kasee adds.
So, get your chair ready and let’s dive in.
Sit-to-Stands
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Begin seated at the front of a sturdy chair with your feet hip-distance apart.
Cross your arms over your chest so that your hands are resting on your shoulders.
Lean slightly forward, press through your feet, and stand up tall.
Use control to slowly sit back down.
Seated Marches
Begin seated at the edge of the bed with your feet placed hip-width apart on the floor.
Gently draw your lower belly inward.
Slowly lift one knee up to hip height.
Lower.
Alternate sides in a “marching” fashion.
Seated Heel-to-Toe Raises
Begin sitting tall with your feet hip-width apart on the ground.
Activate your core.
Shift back onto your heels, lifting your toes off the ground.
Pause for a moment.
Then, shift forward onto the balls of your feet, lifting your heels off the ground.
Continue to alternate.
Seated Knee Extensions
Begin seated with your knees bent to 90 degrees.
Brace your core.
Gradually straighten one knee until that leg is completely extended.
Hold at the top for 2 to 3 seconds.
Lower with control
Repeat on the other side.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa