A printable 7-day seated workout plan designed for seniors. Low-impact exercises that build balance, ease stiffness, and bring calm — no floor, no equipment, no strain.
Instant access. Print at home or follow on any device.
Why SeatedFlow
Tai Chi is known for slow, flowing motion that calms the mind and steadies the body. This plan brings that practice to the chair — safe, simple, and gentle on every joint.
Controlled seated movements train stability and coordination, helping reduce the risk of falls over time.
Slow stretches ease tension in the shoulders, hips, and knees so daily movement feels easier and freer.
Paired with gentle breathing, each routine winds down the nervous system and brings a quiet sense of ease.
What's inside
One gentle routine a day —
just ten minutes each.
Who it's for
A safe way to keep moving daily without strain on the knees, hips, or back.
Every exercise is done seated — perfect when standing workouts feel out of reach.
Gentle enough to ease back into movement after illness, surgery, or a long rest.
A clear, printable plan you can follow together with a parent or loved one.
Choose your plan
Start small with the printable guide, or go further with our complete video collection — all designed for safe, seated movement at home.
One-time payment
One-time payment
One-time payment
🛡️ All plans include a 14-day money-back guarantee — no questions asked.
Loved by early users
"I printed it the same day. My mother does one routine each morning and she looks forward to it now."
"The video bundle was worth every dollar. My husband and I do them together each evening — gentle but you feel it."
"Started with the PDF, upgraded to Premium a week later. The videos make all the difference for me."
Questions
The Starter ($12) is the printable PDF guide on its own. The Plus Bundle ($70) adds our Tai Strength follow-along video series, so you can watch and move along rather than only reading. The Premium Bundle ($120) includes everything plus our extended video library, advanced routines, guided breathing tracks, and bonus printable workbooks.
Not at all. Every movement is explained from the very beginning with simple steps and illustrations. All three plans are built for complete beginners.
You get instant access right after purchase. The PDF is downloadable; videos are streamable on any device — phone, tablet, computer, or TV. Everything is yours to keep forever, with no subscription.
Every exercise is performed seated and is low-impact by design. That said, it's always wise to check with a doctor before starting any new movement routine.
Just a sturdy chair. No weights, no bands, no special clothing — that's the whole idea.
You're covered by a 14-day money-back guarantee on all plans. If it isn't a good fit, just reach out and you'll get a full refund.