Programs
A plan takes the guesswork out. Do one short session a day, tick it off, and watch the days add up.
7-Day Gentle Start
5 to 8 min a day
New to exercise, coming back after a long break, or not sure where to start.
10-Day Stand Taller
8 to 10 min a day
Rounded shoulders, a stiff upper back, or catching yourself hunching.
7-Day Knee-Friendly Legs
6 to 9 min a day
Achy knees, or legs that feel weaker than they used to.
4-Week ChairGlow Calendar
28 days, 15 to 35 min a day
One follow-along YouTube video (or a few short ones) for each day, with rest days built in.
Steadier Steps Plan (paid)
Our structured balance plan
Progresses from seated to standing with the chair as support. Animated demos and audio notes.
Your progress is saved in this browser on this device. There's no account, so it won't follow you to another phone or computer.
Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.