Chair Yoga for Seniors: Balance, Strength, and Mobility in 10 Minutes a Day

NICE says not to use falls risk prediction tools at all - the tests meant to tell an individual how likely they are to fall are not recommended, because they do not work. So if you have been given a falls score, nobody could have told you what was going to happen anyway. What the evidence does point at is simpler: falls are caused by an interaction of weak muscles, unsteady balance, poor sight, medicines and trip hazards, and the intervention that works is the one a person actually keeps doing, for long enough, at an intensity that progresses. This is that, for people who have one sturdy chair and ten minutes. Falls are the leading cause of injury-related death over 65, and about one in three people aged 65 and over fall at least once a year. A hip fracture is the reason to care: one-year mortality runs at 18% to 33%, and around 20% of hip fracture patients entered long-term care within the first year. Ten chapters, ten named frameworks, and a printable Ten-Minute Card for the fridge. Every figure checked against NICE, the Office for Health Improvement and Disparities, the NHS and Age UK on the day of publication. No band, no block, no strap, no mat and no app.

Price: £4.99
Format: Instant digital download
Published: Oct 5, 2026

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What's inside

The honest opening: NICE NG249 says do not use falls risk prediction tools at all, and that there is insufficient evidence for vitamin D to reduce falls. If you have been given a score, nobody could tell you what would happen.
Chair yoga has not been shown to prevent falls. The chair-specific evidence is a pilot trial, two feasibility studies, a ten-week study and a case series. Four of the guideline's five requirements are not exercises.
Falls are the leading cause of injury-related death over 65. About one in three people aged 65 and over, and one in two aged 80 and over, fall at least once a year.
Why a hip fracture is not a broken bone that heals: one-year mortality of 18% to 33%, around 20% entering long-term care in the first year, 1.8 million hospital bed days and £1.1 billion a year in hospital costs.
The Three Checks - seat, back and floor - in about a minute. The NHS chair specification in full, and why the armless chair that is right for seated work is the wrong chair for balance work.
The Six Risk Factors, and which two of them exercise can actually move. Chapter 9 turns the other four into shoes, eyes, hearing, drink, bones and a home hazards list.
The Joint Sweep, the Three Presses and the BWR Set. Nine warm-up movements, then push, pull and lift, then Base, Weight, Reach - the three ways to make any balance exercise harder.
The Four-Week Ladder: Hold, Add, Load, Level, with the four progression levers in the safe order. Ten minutes a day is 70 minutes a week and is not the guideline's 150 - this is where walking makes up the difference.
The Referral Checklist, word for word. Two or more falls in the last year is one of five criteria that should prompt a comprehensive falls assessment. Plus self-referral, and when to call 999.
The Unfold and Four In, Six Out - extension, rotation, opening, before the strength work. Plus the honest answer to am I working hard enough: you can still talk but not sing.
Your first thirty days, week by week, and a one-page Ten-Minute Card for the fridge. Fifteen-term glossary. No equipment, no app, no class, nothing to buy.
Written for people who have one sturdy chair, a clear floor and ten minutes. British English, UK guidance and UK figures, with a practical disclaimer and a printable card.

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