28-Day Chair Workout Program for Limited Mobility

**Start moving again — entirely from your chair.**

The 28-Day Chair Workout Program is a gentle, guided introduction to daily activity for people with limited mobility, joint pain, balance concerns, or a long stretch of being sedentary. Every exercise is done seated in a sturdy chair. No getting on the floor. No equipment. No experience needed.

**How it works:**
- **4 weekly phases** that build gradually — from 10-minute gentle sessions in Week 1 to full 20-minute routines by Week 4
- **5 active days + 2 rest days** each week (rest is part of the program)
- **20 guided daily routines** drawn from a complete illustrated exercise library: seated marching, arm raises, torso twists, leg extensions, gentle core work, and more
- Every session starts and ends with calming deep breathing

**What's inside the PDF (11 pages):**
- Safety checklist — chair setup, when to stop, breathing guidance
- How to use the program, including how to repeat or progress
- Complete exercise library with clear instructions for every move
- All 28 days laid out: 20 active routines + rest days
- 4 printable weekly activity log sheets to track your streak

**Who it's for:** bariatric patients in early recovery (with surgeon clearance), seniors, anyone with limited mobility or chronic joint pain, and absolute beginners easing back into activity.

**What you need:** one sturdy chair with no wheels. That's it.

*This program is general educational guidance, not medical advice. Check with your doctor before starting any new exercise routine.*