Printable guide · Large, clear type · For adults 50+
Gentle chair exercises you can follow from a printed page.
One simple routine, done sitting in a sturdy chair you already own. Big pictures, plain steps, and a calendar and tracker to help you keep going. No gym, no app, no video.
What it helps you do
Know what to do, fit it into your week, and notice how you feel
A routine you don’t have to work out
13 movements in a set order. Each has its own page with a large picture, four short steps, how it should feel, a gentler option and when to skip it.
Time for it in your week
The Full Routine takes about 15 minutes, the Short about 7, and the Mini Break 3. A 7-day calendar suggests a gentle first week.
A record of how your joints feel
Circle a number before and after. Over a few weeks you’ll see your own pattern, and have something concrete to show your doctor or physical therapist.
Look inside
These are real pages from the guide
Every picture was drawn for this guide from its written steps, so what you see matches what you read. Select a page to see it larger.
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The routine
13 gentle movements, in order
From warming up your shoulders to a gentle stretch for the back of your thighs — all done sitting down. The guide gives each one a full page.
- Sit tall and breathe5 slow breaths
- Shoulder rolls5 circles each way
- Seated marching5 lifts each leg
- Heel and toe rocks10 slow rocks
- Neck turns3 each side · hold 5 seconds
- Neck side tilts3 each side · hold 5 seconds
- Arm raises5 times
- Chest opener5 times · hold 5–10 seconds
- Seated twist5 each side · hold 5 seconds
- Side reach3 each side · hold 5 seconds
- Hands and wrists5 fists · 5 wrist circles each way
- Knee straightening5 each leg
- Back-of-thigh stretchHold 10–20 seconds · each leg
How it works
Three steps, and you’re moving
Download
The PDFs arrive right after checkout, by email and on screen. Read them on a tablet or print them at home — they’re designed to print well in black and white.
Set up your chair
A sturdy chair without wheels, feet flat on the floor, a little clear space. One page shows you how, in about three minutes.
Follow the cards, tick the calendar
Work through the moves at your own pace, tick off the day and note how your joints feel. Print a fresh calendar whenever you need one.
Who it’s for
Is it right for you?
Made for you if you
- want a gentle, manageable way to start moving more at home
- prefer paper and plain instructions to apps and videos
- can sit down in and get up from a chair safely, on your own or with the help you usually have
- have 3 to 15 minutes on most days
Probably not for you if you
- need rehabilitation after an injury or operation — follow your care team’s plan
- are looking for weight loss or a vigorous workout
- would rather follow a video class
If you have a health condition, have had recent surgery, or aren’t sure, check with your doctor or physical therapist first. The guide has a page to help you decide, and you can read it in the free sample.
Written with care
Careful, plain and honest
- Based on published guidance.
Each movement follows advice from sources such as the NHS, the US National Institute on Aging, the American Heart Association, the Royal Osteoporosis Society and the Arthritis Foundation. All 27 sources are listed with dates. These organizations have not reviewed or endorsed this guide.
- Safety you can find.
Every card says how far to go, gives a gentler option and says when to skip it. A full page covers when to stop and when to call for help.
- No promises we can’t keep.
This is gentle mobility and stretching — one part of an active life. It isn’t a treatment, and it doesn’t promise results by any particular day.
What you get
Everything you need, nothing you don’t
- 00 Start Here · 1 pageWhich file to open, your first 25 minutes, and how to get help.
- The guide · 32 pagesStart-here steps, suitability and safety pages, chair setup, all 13 movement cards, the calendar, the tracker, what to do after week one, and questions for your doctor. US Letter and A4.
- Printables pack · 6 pagesA routine card for the fridge, Short and Mini routine cards, two 7-day calendars, the tracker and a safety card — to reprint every week. US Letter and A4.
- Large, clear type: every step is set at 15 point, body text at 14 point, in a typeface designed for readers with low vision
- Prints clearly in black and white; color is only an accent
- Print as many copies as you need for yourself and your household
- PDF files: about 1.5 MB per paper size
Questions
Questions people ask
Do I need to print it?
No. You can read it on a tablet or computer. Many people print just the calendar, the tracker and the one-page routine card, and keep the guide on a screen.
I have stiff joints or arthritis. Is it suitable?
It was written with stiff joints in mind: gentle movements, only as far as is comfortable, and a gentler option for every move. But it isn’t a treatment, and everyone’s joints are different. If you have arthritis or another condition, ask your doctor or physical therapist which moves suit you — the guide includes a page of questions to take along.
What if I can’t do one of the movements?
Use its gentler option, or leave it out. You can still do the rest of the routine.
How soon will I notice a difference?
We don’t promise a timeline, and results differ from person to person. The 7-day calendar is for building a habit, not a deadline. The tracker helps you notice your own pattern over several weeks.
Why is there no video?
So you can follow it anywhere, without a screen, Wi-Fi or buffering. Every picture was drawn to show the position clearly on paper, next to steps you can read from your chair.
How do I get the files?
Right after checkout, Gumroad shows a download link and emails it to you. If you make a free Gumroad account with the same email, the files also stay in your Gumroad library.
Can I share it?
Print as many copies as you need for yourself and your household, but please don’t share the files. Running a class or a care home? A group licence isn’t available yet.
Do you collect my health information?
No. The tracker stays on paper. To buy, Gumroad asks for your email and payment details; we never ask about your health. See the privacy page.
What if it isn’t right for me?
If the guide isn’t right for you, reply to your Gumroad receipt email within 30 days of purchase for a full refund. You don’t need to give a reason.
Start with three minutes today
The free sample has the chair setup and safety pages and the complete Mini Break — three of the 13 movements. No email needed.