Moving with ease is something many people don’t think twice about in their younger years. However, as time goes on, preserving mobility and strength becomes vital for maintaining independence, confidence, and overall quality of life.
This is something 72-year-old certified personal trainer Mitch Kahn understands deeply. The creator of Forever Fit With Mitch, Kahn designs workouts specifically for older adults, focusing on improving balance, strength, flexibility, and self-assurance.
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Why Mitch Kahn Recommends Chair Workouts
One form of exercise Kahn strongly advocates is chair-based workouts. Explaining his approach, he says that chair exercises are highly effective at building real strength, coordination, and confidence. To help people get started, Kahn has shared four seated exercises he believes every older adult can benefit from. All you need is a stable, comfortable chair and, optionally, one of the best resistance bands.
As always, if you are new to exercise or returning after a break, it’s important to check with your doctor first and move at a pace that feels right for you.
The Four Chair-Based Moves Explained
Created by Kahn, these four seated exercises are suitable for beginners and seniors alike. The routine targets full-body strength, coordination, and functional fitness, helping you feel steadier and more capable during everyday activities.
You can watch Kahn demonstrate the exercises in his video, or read on for a breakdown of each move, including benefits and focus areas:
- Cross-body punches: This bodyweight movement supports core rotation and helps improve overall coordination.
- Seated leg press (with or without a band): Designed to strengthen the legs and lower body, this exercise supports daily movements like walking and climbing stairs. Kahn shows both banded and unweighted versions, recommending beginners start without resistance.
- Overhead arm circles: Modern habits, such as long periods of sitting or looking down at phones, can affect posture. This movement helps increase flexibility, improve alignment, and enhance shoulder strength.
- Seated row with side taps: This multi-tasking move works the arms, legs, and core together, supporting upper-body strength, posture correction, and better coordination.
Kahn suggests completing 12 repetitions of each exercise, taking a short rest, and repeating the full circuit three times.
The Benefits of Chair-Based Workouts
Chair workouts, like this four-move routine, offer an accessible way for beginners and older adults to build strength, flexibility, and balance. They are especially useful for those who find floor exercises challenging.
For instance, chair yoga provides a welcoming introduction to mind-body movement, while seated strength routines allow people to continue improving posture and muscle strength without getting down on the ground—all while enjoying that important endorphin boost.
These exercises also support functional fitness, which refers to the strength needed for everyday tasks such as using the stairs, getting in and out of bed, or sitting down and standing up.
Research supports this approach. A 2021 study published in the International Journal of Environmental Research and Public Health found that chair-based exercises are not only effective but should be encouraged as simple, easy-to-implement activities to help older adults maintain and develop strength.
About the Author
Becks is a lifestyle journalist covering wellness and home products, from mattresses to weighted blankets and cooling comforters. She regularly tests products for Tom’s Guide, evaluating how well they perform and offering guidance on which types of sleepers they are best suited for.
