Chair-based exercise

Get active with chair-based exercise

Welcome to our video workout series! These chair-based exercise sessions are designed to help you build strength, endurance, and confidence.

What is chair-based exercise?

Chair-based exercise is an inclusive and accessible form of exercise for everyone There are a wide variety of chair-based exercises that are great for musculoskeletal health, including aerobic exercise to improve or maintain cardiovascular health and strength and body weight training to help maintain or increase bone density, flexibility and muscle tone.

Before beginning chair-based exercise, it’s important to consult with your healthcare team, especially if you have any pre-existing conditions. Consider your current level of physical health and ensure that you’re choosing the right workout for your fitness level. Always listen to your body and avoid pushing beyond its limits to prevent injury. Your safety and well-being come first!

Choose your path to fitness, grab your chair and let’s get started!

Click on the links to access the exercise videos, there is a workout for every fitness level.

  • The Fundamentals: Learn about chair-based exercise and build a strong foundation.
  • Get Moving, Get Started: Warm up and prepare your body for a great chair-based workout.
  • Beginners:  Build fundamental skills and get comfortable with chair-based exercise.
  • Intermediate: For people with some experience who feel ready to progress their workouts and up the intensity.
  • Advanced: Seasoned chair-based exercisers looking for advanced challenges and techniques will find them here.
  • The Graduate: Chair-based exercise enthusiasts who thrive on pushing their limits will enjoy testing themselves with this workout.

 

Important points to remember:

  • Use a strong chair (not too soft). When seated your thighs should be parallel to the floor.
  • Keep your movements steady. (When starting with seated exercise it can be easier to move your arms and legs one at a time. In no time you will be combining movements).
  • Warm-up and cool down. Start slowly and build up, and
  • Register to join us in 2025 for The World’s Biggest Sit-In – A world record attempt for the largest chair-based exercise class ever held (more details available soon).
These videos were made possible thanks to the generous support of
Thank you to Professor Paulo Ferreira and the University of Sydney Musculoskeletal Health Research Group for their incredible work developing these exercise videos.