Free printable plans
Free printable tai chi chair workout PDF for seniors
Six free 28-day plans, one move a day. Start with chair tai chi, or pick the plan that suits you. Print it, put it on the fridge and tick off each day. Free: just enter your email.
- 28-Day Chair Tai ChiA gentle seated move for every day of the month.
- 28-Day Chair YogaGentle seated poses, one a day, paced by the breath.
- 28-Day Seated ExercisesStronger legs and arms from your chair, one move a day.
- 28-Day Qi GongGentle breathing and the Eight Brocades, first seated, then standing.
- 28-Day Tai Chi for BeginnersYour first month of standing tai chi, one gentle move a day.
- 28-Day Tai Chi WalkingSlow, mindful steps to practice your balance, one a day.
Free PDF · 28 days
28-Day Chair Tai Chi
One gentle seated move a day for 28 days, from breathing and warm-ups to flowing tai chi moves, all without standing up.
- Length28 days
- Pages37
- Prints onUS Letter and A4
What's inside
- How the plan works, with safety notes
- All 28 days on one poster page
- Week 1: Settle and loosen
- Week 2: Waist and arms
- Week 3: Tai chi moves, part 1
- Week 4: Tai chi moves, part 2
- A card for every day, with a focus point and an easier version
- A 28-day tracker
Who it's for
- Older adults and anyone unsteady on their feet
- Stiff joints or low energy (check with your doctor first)
- Office workers who want a calm break at the desk
- Carers practicing alongside a parent or grandparent
Free PDF · 28 days
28-Day Chair Yoga
One seated yoga pose a day for 28 days, paced by the breath: gentle stretches, twists and steady holds, with two poses standing at the chair.
- Length28 days
- Pages37
- Prints onUS Letter and A4
What's inside
- How the plan works, with safety notes
- All 28 days on one poster page
- Week 1: Breath and gentle movement
- Week 2: Stretches and twists
- Week 3: Strength and steadiness
- Week 4: Longer holds and flows
- A card for every day, with a focus point and an easier version
- A 28-day tracker
Who it's for
- Older adults and anyone who finds floor yoga hard
- Stiff backs, hips or shoulders (check with your doctor first)
- Desk workers who want a calm stretch break
- Anyone who likes a slow, breath-led routine
Free PDF · 28 days
28-Day Seated Exercises
Plain strength and mobility moves from a chair, one a day for 28 days: warm-ups, then legs, then arms, then short combinations.
- Length28 days
- Pages37
- Prints onUS Letter and A4
What's inside
- How the plan works, with safety notes
- All 28 days on one poster page
- Week 1: Warm up and loosen
- Week 2: Stronger legs
- Week 3: Arms and upper body
- Week 4: Put it together
- A card for every day, with a focus point and an easier version
- A 28-day tracker
Who it's for
- Older adults who want to stay strong for everyday tasks
- Anyone unsteady on their feet
- People getting moving again after a quiet spell (check with your doctor first)
- Carers exercising alongside someone
Free PDF · 28 days
28-Day Qi Gong
Gentle breathing and the Eight Brocades, one move a day for 28 days: two weeks seated, then two weeks standing with a chair nearby.
- Length28 days
- Pages37
- Prints onUS Letter and A4
What's inside
- How the plan works, with safety notes
- All 28 days on one poster page
- Week 1: Seated warm-ups
- Week 2: The Eight Brocades, seated
- Week 3: The Brocades, standing
- Week 4: Finish and close
- A card for every day, with a focus point and an easier version
- A 28-day tracker
Who it's for
- Complete beginners to qigong
- Older adults who want gentle, repeated movement
- Anyone who wants a calm, breath-paced routine
- People who'd like to start seated and build up to standing
Free PDF · 28 days
28-Day Tai Chi for Beginners
Your first month of standing tai chi, one move a day: posture and warm-ups, the basic stances, then the first moves of the 24-form.
- Length28 days
- Pages37
- Prints onUS Letter and A4
What's inside
- How the plan works, with safety notes
- All 28 days on one poster page
- Week 1: Posture and warm-up
- Week 2: Stances and balance
- Week 3: First tai chi moves
- Week 4: Linking the moves
- A card for every day, with a focus point and an easier version
- A 28-day tracker
Who it's for
- Complete beginners, at any age
- Anyone practicing at home, on their own or between classes
- People who want a simple plan for each day
- Those who like a printed page beside them while they practice
Free PDF · 28 days
28-Day Tai Chi Walking
Slow, mindful tai chi steps, one drill a day for 28 days: weight shifts, the heel-first step, then walking with tai chi arm moves.
- Length28 days
- Pages37
- Prints onUS Letter and A4
What's inside
- How the plan works, with safety notes
- All 28 days on one poster page
- Week 1: Stand and shift
- Week 2: The tai chi step
- Week 3: Directions and arms
- Week 4: Longer walks
- A card for every day, with a focus point and an easier version
- A 28-day tracker
Who it's for
- Older adults who want steadier walking
- Anyone who wants a gentle standing practice
- People with a hallway or room to walk a few steps
- Those who like a chair or wall nearby while they practice
Questions about the PDFs
Are they really free?
Yes, completely. Enter your email address and we'll send the PDF in both paper sizes straight away; the download buttons appear on the page too. We'll only send you tips if you tick the box.
What's in each plan?
A poster of all 28 days, a card for each day (a picture, what to do, how much, a focus point and an easier version) and a tracker to tick off the days.
Can I print them?
Yes. Each one comes in two paper sizes: US Letter for the US and Canada, and A4 for everywhere else. You can also read them on a phone, tablet or computer.
Which one should I start with?
If standing is hard or tiring, start with Chair Tai Chi, Chair Yoga or Seated Exercises. If you can stand comfortably, start with Tai Chi for Beginners or Qi Gong. Tai Chi Walking suits anyone who wants steadier steps.
I have a question.
Use the contact form at the bottom of this page.
Is this medical advice?
No. It's general guidance for healthy adults. Check with a health professional before you start, especially if you have a health condition or are pregnant.
Ask a question
About the plans, a move or printing. We'll reply by email.