{"id":764178,"date":"2026-09-08T17:54:09","date_gmt":"2026-09-08T17:54:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/764178\/"},"modified":"2026-09-08T17:54:09","modified_gmt":"2026-09-08T17:54:09","slug":"chair-exercises-for-walking-endurance-after-60","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/764178\/","title":{"rendered":"Chair Exercises for Walking Endurance After 60"},"content":{"rendered":"

Table the treadmill and pull up a sturdy chair.<\/p>\n

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<\/a> is also incredibly convenient to exercise on, since you\u2019re not limited by inclement weather.<\/p>\n

But a treadmill is not the only modality to consider. Pull up a sturdy chair, because we have another great option.<\/p>\n

We spoke with Matt Kasee<\/a>, MS, CSCS, founder of Trilogy Fitness System<\/a>, who shares four chair exercises that can help improve walking endurance<\/a> after 60. The best part of this workout? Seated exercises provide the support of a sturdy chair, reducing your risk of losing your balance<\/a> or sustaining a fall during exercise.<\/p>\n

\u201cChair exercises<\/a> allow us to work on strength, muscular endurance, mobility, and coordination in a more supported environment,\u201d Kasee explains. \u201cIf 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\u2019re building the capacity and confidence that can eventually carry over to more standing, walking, and other forms of exercise.\u201d<\/p>\n

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.<\/p>\n

\u201cThe chair work should also gradually be paired with actual walking whenever it\u2019s 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,\u201d Kasee adds.<\/p>\n

So, get your chair ready and let\u2019s dive in.<\/p>\n

\tSit-to-Stands<\/p>\n

Begin seated at the front of a sturdy chair with your feet hip-distance apart.
\nCross your arms over your chest so that your hands are resting on your shoulders.
\nLean slightly forward, press through your feet, and stand up tall.
\nUse control to slowly sit back down.<\/p>\n

RELATED: This Simple Japanese Walking Trick Could Help You Live Longer<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tSeated Marches<\/p>\n

Begin seated at the edge of the bed with your feet placed hip-width apart on the floor.
\nGently draw your lower belly inward.
\nSlowly lift one knee up to hip height.
\nLower.
\nAlternate sides in a \u201cmarching\u201d fashion.<\/p>\n

10 Daily Habits That Can Add 10 Years to Your Life, According to a Biohacker<\/a><\/p>\n

\tSeated Heel-to-Toe Raises<\/p>\n

Begin sitting tall with your feet hip-width apart on the ground.
\nActivate your core.
\nShift back onto your heels, lifting your toes off the ground.
\nPause for a moment.
\nThen, shift forward onto the balls of your feet, lifting your heels off the ground.
\nContinue to alternate.<\/p>\n

\u200b\u200b 5 Daily Walking Drills That Flatten Belly Overhang Better Than Ab Workouts After 45<\/a><\/p>\n

\tSeated Knee Extensions<\/p>\n

Begin seated with your knees bent to 90 degrees.
\nBrace your core.
\nGradually straighten one knee until that leg is completely extended.
\nHold at the top for 2 to 3 seconds.
\nLower with control
\nRepeat on the other side.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa 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.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Table the treadmill and pull up a sturdy chair. Walking on a treadmill is an awesome way to…\n","protected":false},"author":2,"featured_media":764179,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,117105,108475,56,54,55,6899,1169],"class_list":["post-764178","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-over-60","tag-seated-exercise","tag-uk","tag-united-kingdom","tag-unitedkingdom","tag-walking","tag-workouts"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/764178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=764178"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/764178\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/764179"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=764178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=764178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=764178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}