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Whole bodySeated cardio sequence · Level 1 of 3: Supported start

Seated marching

March and move your arms while sitting, to get your heart going.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A sturdy chair

Getting into position

  • Sit upright towards the front of a sturdy chair without arms or wheels, feet flat.

How to do it

  1. March your feet, swinging your arms, for one minute.

  2. Tap your heels forward alternately while punching your arms forward.

  3. Return to marching.

  4. Rest between rounds, then repeat.

Keep in mind

  • Breathe steadily.
  • Talk, don't sing.

Where you should feel it

Your breathing and heart rate going up, and your legs and arms working. You can still talk.

Stop or change something if you feel

Chest pain, breathlessness that doesn't settle with rest, or pain in a joint.

A gentler starting point

Do shorter rounds, or march more slowly.

When it feels easy

Shorten the rests between rounds, then try the continuous version.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

  1. Do the marching and heel-tap sequence in short rounds.

    2–3 rounds of 2–3 minutes, resting 1 minute between

    Move on when: The whole session feels comfortable on the talk test, two sessions running.

  2. Make each round a minute longer.

    3 rounds of 3–4 minutes, resting 1 minute between

    Move on when: The whole session feels comfortable on the talk test, two sessions running.

  3. Shorten the rests.

    3 rounds of 3–4 minutes, resting 30 seconds between

    Move on when: You are ready to start each round before the rest is over.

  4. Swap the rests for slow marching.

    3 rounds of 3–4 minutes, marching slowly between

    Move on when: You can keep moving for 10 minutes without needing to stop.

Next level up
More continuous seated activity sequence coming soon

Levels in seated cardio sequence

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

  1. Level 1 · Supported startSeated marching (this page)
  2. Level 2 · FoundationMore continuous seated activity sequence coming soon
  3. Level 3 · More challengeLonger seated activity sequence coming soon
  4. Level 3 · More challengeSeated activity with appropriate pace changes coming soon

Explore related content.

Everyday focus
Keeping going
Body area
Whole body
Muscles
To be confirmed
Equipment
Chair or stable support, No hand weights needed
Movement format
Seated
Starting point
Starting a routine
Age context
Older-adult focused

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