A safe and simple home routine for adults over 60, built around chair- and wall-supported movements. Stay fit with strength, balance and mobility days; go at your own pace and repeat this routine every week. We recommend consulting your doctor before starting a new exercise program.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Chair Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sit To Stand On A Chair | 2×8 | 60 sec |
| Seated Alternate Knee Extension On Chair | 2×10 | 45 sec |
| Push Up (Wall) | 2×8 | 60 sec |
| Calf Raise With Wall Support | 2×10 | 45 sec |
| Seated Marching On A Chair | 2×10 | 45 sec |
| Pelvic Tilt | 2×8 | 30 sec |
Day 2 — Balance & Posture
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Wall Supported Side Leg Swing | 2×10 | 45 sec |
| Standing Side Leg Raise | 2×8 | 45 sec |
| Toe Walk | 2×10 | 45 sec |
| Arm Circles | 2×10 | 30 sec |
| Seated Neck Rotation | 2×8 | 30 sec |
| Ankle Circles | 2×10 | 30 sec |
Day 3 — Rest Day
Rest day — recover and get ready for the next session.
Day 4 — Chair Strength (Band)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sit To Stand On A Chair | 2×8 | 60 sec |
| Seated Row On A Chair | 2×10 | 45 sec |
| Band Seated Leg Extension | 2×10 | 45 sec |
| Calf Raise With Wall Support | 2×10 | 45 sec |
| Seated Side Leg Lift On Chair | 2×8 | 45 sec |
| Seated Marching On A Chair | 2×10 | 45 sec |
Day 5 — Mobility & Stretch
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Arm Circles | 2×10 | 30 sec |
| Seated Underhand Arm Circle On A Chair | 2×10 | 30 sec |
| Serratus Wall Slide | 2×8 | 30 sec |
| Seated Flexion And Extension Neck | 2×8 | 30 sec |
| Ankle Circles | 2×10 | 30 sec |
| Pelvic Tilt | 2×8 | 30 sec |
Day 6 — Balance & Light Activity
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Seated Marching On A Chair | 2×12 | 45 sec |
| Sit To Stand On A Chair | 2×6 | 60 sec |
| Wall Supported Side Leg Swing | 2×10 | 45 sec |
| Toe Walk | 2×10 | 45 sec |
| Standing Side Leg Raise | 2×8 | 45 sec |
| Seated Shoulder Tap On A Chair | 2×10 | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
My 60+ Home Routine is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.