Building endurance plays a vital role in overall wellness. It gives you the stamina needed to stay active, manage daily responsibilities, and enjoy hobbies without constant fatigue. Strong endurance supports both physical vitality and mental resilience, while also strengthening the heart and lungs. In simple terms, it helps your body keep going longer with less strain.
“As we age, both muscular and cardiovascular endurance naturally decline due to changes like muscle fiber loss, stiffer arteries, reduced heart efficiency, and lower oxygen use,” explains Eric North, The Happiness Warrior and wellness coach. “These shifts reduce stamina, but consistent physical activity can significantly slow the process, helping preserve much of your functional capacity. The body adapts to maintain performance when it’s challenged regularly.”
Endurance is closely linked to long-term health because it improves mitochondrial function, cardiovascular health, and key metabolic markers. These improvements can boost energy levels and lower the risk of chronic conditions such as heart disease, stroke, and diabetes.
“While strength is essential for preventing muscle loss, endurance directly supports the heart, lungs, and cellular energy systems, offering broader benefits for aging well,” North adds.
Why Chair-Based Workouts Are So Effective
According to Erin Richardson, Corporate Director of the Aging & Functional Ability program at Sun Health, many people believe they need complex routines or expensive equipment to stay fit. “In reality, one of the most effective tools is something most people already own—a simple chair,” she explains. Research shows that adults over 65 who perform controlled, chair-based strength exercises often experience improved lower-body strength, better health outcomes, and greater independence.
One of the most valuable chair movements is simply standing up from it. The sit-to-stand motion is a functional movement used every day and is essential for maintaining independence as you age.
“Chair exercises also prioritize safety and stability,” Richardson notes. “They reduce fall risk, accommodate mobility challenges, and allow people to focus on control and strength. The goal is progression and consistency, not where the exercise takes place.”
Sit-to-Stand Chair Exercise
“Focus on slow, controlled movement and avoid dropping back into the chair,” Richardson advises. Armrests may be used at first, but the long-term aim is standing without arm support. This exercise strengthens the quadriceps muscles, which are crucial for everyday actions like rising from a chair or toilet.
- Start seated near the front of a sturdy chair with feet flat under your knees.
- Lean slightly forward from the hips.
- Stand up without using your hands or knees if possible.
- Lower yourself back down with control.
- Count how many repetitions you complete in 30 seconds.
- Rest briefly and repeat for 3 to 4 rounds.
Seated Weight Shifts for Core Control
“This movement improves trunk stability, which is important for daily tasks like dressing or putting on socks,” Richardson explains.
- Sit upright while holding a light weight in one hand.
- Reach comfortably to the side, forward, and across your body.
- Lean gently into each reach, then return to center.
- Switch sides after completing the set.
- Perform 5 to 10 controlled reaches in each direction per side.
Seated Marches to Support Walking Strength
“This exercise strengthens the hip flexor muscles, which are essential for weight shifting and starting to walk,” Richardson says.
- Sit tall with feet hip-width apart on the floor.
- Lift your left knee to about hip height, then lower.
- Lift your right knee to the same height, then lower.
- Maintain upright posture without leaning back.
- Complete 3 to 5 sets of 10 to 20 marches per leg.
- For added difficulty, use ankle weights.
Seated Twist With Resistance
“This movement mirrors real-life actions such as reaching into a cupboard or turning to grab an item,” Richardson explains.
- Sit upright with a resistance band anchored at your hip.
- Hold the band with both hands.
- Rotate your torso away from the anchored side while reaching upward.
- Complete all repetitions, then switch sides.
- Perform 3 to 5 sets of 10 to 15 reps per side.
“What makes these exercises especially effective is their adaptability,” Richardson adds. “They can be modified to be easier or more challenging and may eventually progress to standing movements. Always prioritize safety—keep feet flat, sit tall with good posture, and relax your shoulders away from your ears.”
