Why a Morning Routine Works
Morning stiffness is one of the most common complaints among older adults. After 6 to 8 hours of sleep, your joints have been immobile and your muscles have cooled down. A short exercise routine first thing in the morning counteracts this by pumping lubricating fluid into your joints, increasing blood flow to your muscles, gently raising your heart rate and metabolism, and releasing endorphins that improve mood and mental clarity.
The other benefit of morning exercise is consistency. Research shows that people who exercise in the morning are significantly more likely to stick with a routine long-term. There are fewer distractions, no schedule conflicts, and once it's done, it's done for the day.
The Routine: 10 Minutes, 6 Exercises
All you need is a sturdy chair without wheels. Wear comfortable clothing and supportive shoes or go barefoot on a non-slip surface. Have a glass of water nearby.
Minutes 1 to 2: Warm-Up
1. Seated Breathing (1 minute)
Sit tall, feet flat on the floor. Place hands on your stomach. Inhale deeply through your nose for 4 counts, feeling your belly expand. Exhale slowly through your mouth for 6 counts. Repeat 5 to 6 times. This wakes up your core and calms your nervous system.
2. Shoulder Circles and Neck Stretches (1 minute)
Roll your shoulders forward in large circles for 8 reps, then reverse for 8 more. Then gently tilt your head to the right, holding for 10 seconds, and repeat on the left. This releases the tension that builds up in your neck and shoulders overnight.
Minutes 3 to 7: Main Workout
3. Seated Marches (2 minutes)
Alternately lift each knee toward the ceiling, pumping your arms as if walking. Start at a comfortable pace and gradually speed up. This raises your heart rate and warms up your hip flexors and legs.
4. Knee Extensions (1.5 minutes)
Straighten one leg out in front of you, hold for 2 seconds, then lower. Do 10 per leg. This strengthens your quadriceps — the muscle you need for standing, walking, and stair climbing.
5. Seated Upper Body Rotation (1.5 minutes)
Place hands on your shoulders. Slowly rotate your upper body to the right as far as comfortable, return to centre, then rotate left. Do 10 each side. This mobilises your spine and engages your core.
Minutes 8 to 10: Cool-Down
6. Seated Stretches (2 minutes)
Extend one leg and gently lean forward for a hamstring stretch (20 seconds each side). Then reach both arms overhead and gently lean to one side for a side stretch (15 seconds each side). Finish with 3 deep breaths.
Making It a Habit
The secret to consistency is attaching the routine to something you already do every morning. Put your exercise chair next to where you have your morning tea or coffee. Do the routine right after you brush your teeth. Pair it with a specific time. After about 3 weeks, it will feel automatic — and you'll notice the difference on days you skip it.
Want a Full 30-Day Chair Exercise Programme?
This morning routine is a great start. Our book expands it into a structured 30-day plan with 68 exercises, progressive difficulty, and video demonstrations for every movement.
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