Printable Chair Tai Chi Workout for Seniors

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By Stuart Hall · Last updated: August 31, 2026

A printable checklist sheet representing a print-ready seated routine

If you want a paper copy of chair tai chi exercises to keep by your chair, this page is designed to print cleanly from your browser. It uses the same 7 minute sequence, laid out as a simple checklist instead of a full guide.

Print this routine
Use your browser's print option to save a paper copy.

How to print this page

Press Ctrl+P on Windows or Cmd+P on Mac, or use the button above. The routine below is formatted to fit on a single sheet, and the rest of the page (navigation, images, and links) is hidden automatically when you print.

Printable chair tai chi routine

  1. Centering breath - Sit tall, hands on knees. Inhale 4 counts, exhale 4 counts. Repeat 6 times.
  2. Cloud hands - Raise both arms to chest height and sweep them slowly side to side.
  3. Gentle spine twist - Hand on opposite knee, rotate your torso slowly toward each side.
  4. Shoulder rolls - Roll shoulders backward in slow circles, then reverse direction.
  5. Wave hands like clouds - One arm forward, one back at waist height, then slowly switch.
  6. Knee lifts - Slowly raise one knee toward your chest, lower, and switch sides.
  7. Closing breath - Bring hands together at the chest, hold for a few breaths, and lower slowly.

Move slowly and breathe naturally throughout. Stop or modify any motion that causes pain. General fitness guidance only, not medical advice.

Move slowly and breathe naturally throughout. Stop or modify any motion that causes pain. This is general fitness guidance, not medical advice. Review the full terms on our terms and disclaimer page.

Prefer a guided version

If you would rather follow along with timed cues instead of a printed sheet, the full chair tai chi exercises guide covers the same routine with more detail, plus how to pair it with a higher intensity circuit on stronger days. There is also a printable PDF for the original 12 exercise 7 Minute Workout if you want both intensities on paper.

Want timers and video cues instead?
Follow the same routine with guided pacing in the app.
Download 7 Minute Workout

FAQ

Is there a printable chair tai chi PDF?

This page is formatted to print directly from your browser as a one page reference, so you do not need to download a separate PDF file. Use Ctrl+P or Cmd+P, or the print button above.

Is chair tai chi safe to print and do without supervision?

The routine is low impact and seated, but it is still general fitness guidance rather than medical advice. If you have a recent injury, surgery, or balance condition, check with a clinician before starting on your own.

Can I use this alongside the 7 Minute Workout app?

Yes. Many people use this printed routine on lower energy days and switch to the guided, timed version in the app when they want more intensity.

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