Move · Videos · Cardio · 29 min

30-Minute Seated and Standing Indoor Walk for Seniors

30-Minute Seated and Standing Indoor Walk for Seniors — video by Grow Young Fitness Play · 28:55

Video by Grow Young Fitness on YouTube · Open on YouTube

A certified senior fitness trainer leads two marching workouts: 15 minutes in a chair, then 14 minutes standing, each with a warm-up, 30-second rounds of marching, side steps, toe taps, single-knee lifts and leg curls, and a stretch. Do just the seated part if walking is hard.

  • 29 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageingHeart health

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Step by step 13

Tap a time to watch that step in the video.

  1. Seated warm-up: crisscross the arms, hip, knee and ankle circles, kicks, then front and back crawl arms. 0:03
  2. Seated march with the arms swinging; sit up straight and go back to this march whenever you get lost. 2:10
  3. Side steps from the chair, then side to side with a finger snap, marching between each round. 3:13
  4. Toe taps in front with the arms pumping; keep breathing and don't hold your breath. 5:07
  5. Single knee lifts: raise the right knee higher than the march, then the left, as high as you can. 6:11
  6. Side to side pushing one arm across and looking at your hand, then legs back under the chair. 7:54
  7. Side steps with a clap, turning the torso and bringing the arms up high. 9:43
  8. Seated cool-down: light march, lifts and taps, then arm, knee-raise, hamstring, hip and shoulder stretches. 10:28
  9. Standing warm-up: crisscross arms, hip circles, side steps and gentle leg swings, with a chair beside you. 14:58
  10. Standing march, then side steps adding the arms and toe taps in front, marching between rounds. 17:20
  11. Single knee lifts: the right knee higher for a round, then the left, which also works your balance. 20:22
  12. Side to side with a punch, looking where you punch, then legs back behind you for the hamstrings. 22:27
  13. Standing cool-down: slow the march, loosen the arms and hips, leg swings, then arm, twist and toe-reach stretches. 24:14

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit up straight and keep your feet moving; go back to a simple march if you get lost
  • Keep breathing and don't hold your breath
  • Have a chair next to you for support in the standing part

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm crisscross, arm pumps, arm stretches
  • Upper back movestorso twists, arm swings with turns
  • Lower back moveship circles, torso twists
  • Hips movesseated and standing marching, hip circles
  • Knees movesmarching, knee circles, leg curls
  • Ankles & feet movesankle circles, toe taps, marching

Easier option from the coach: First half is fully seated; keep a chair beside you in the standing half

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Grow Young Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety