Seated march
Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.
March in place while you sit. It gets you moving when standing or walking is not comfortable today.
- Main focus
- Cardio and endurance
- Level
- Starting
- Equipment
- Bodyweight, A sturdy chair
- Load
- Your body weight
- Stability
- Supported by a seat, bench or wall
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
What you need
A solid, stable chair without wheels that will not slip.
How to do it
- Sit tall near the front of the chair, feet flat, holding the sides of the seat if that helps.
- Lift one knee, as far as is comfortable, and place the foot down with control.
- Lift the other knee.
- Keep a steady rhythm, like a slow march, and keep breathing.
How much
To start: 1 to 2 minutes, then rest.
As it gets easier: 3 to 5 minutes, or two rounds.
How it should feel: Easy to moderate. You can talk the whole time.
Make it easier
- Lift your feet only a little.
- March slowly with long rests.
Make it harder
- Lift your knees higher and add a minute each week.
- Move to the standing march.
Safety
- Do not lean back against the chair.
- Make sure the chair cannot slide.
- Sit up tall rather than slumping.
When to stop
- Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
- Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
- Stop and sit down if you feel unsteady and cannot settle yourself right away.
- Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
- After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
- You feel pain in your hip or lower back.
- You feel dizzy or short of breath.
Connected exercises
- Standing march · A harder way
Other ways to do this movement
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Where this comes from
NHS "Hip marching": sit upright without leaning on the back of the chair, hold the sides, lift each leg with the knee bent as far as comfortable, place the foot down with control. NHS older-adult guidance: being active every day counts, even light activity, and breaking up long sitting helps. Marching for minutes as light activity is Fitafter50's framing. Steps, counts and support advice follow the NHS page; wording and extra safety notes are Fitafter50's own.
- Sitting exercises, NHS (England) (Last reviewed 18 Jan 2024).
- Physical activity guidelines for older adults, NHS (England) (Last reviewed 15 Aug 2024).
This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.