Move · Videos · Gentle & Seated · 17 min

15-Minute Chair Workout for Over-60s

15-Minute Chair Workout for Over-60s — video by ElderfitTV Experts In Over 60s Health & Fitness Play · 16:55

Video by ElderfitTV Experts In Over 60s Health & Fitness on YouTube · Open on YouTube

A friendly seated full-body class: 15 moves of 50 seconds each, from leg extensions, heel raises and side taps to seated twists, arm raises, curls, rows and seated marching, finishing with optional sit-to-stands.

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

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Leg extensions at your own pace, then straight-leg lifts keeping the knee straight, swapping legs. 1:02
  2. Seated calf raises lifting the heels, then toe raises, one foot at a time if both together is hard. 2:57
  3. Side taps: tap one foot out to the side and back, alternating, to work the outer hips. 4:55
  4. Seated twists: turn from the hips and look over the shoulder, side to side, not just moving the arms. 5:55
  5. Side reaches: hands by your sides, reach down towards one heel, then the other, without leaning forward. 6:55
  6. Front raises to shoulder height with control, tummy tight, then alternating reach-ups, one arm at a time. 7:54
  7. Bicep curls with the elbows tucked in, hands all the way to the shoulders, then reach up with both arms. 9:55
  8. Rows: hands out in front, draw the elbows back at shoulder height and squeeze the shoulder blades. 11:54
  9. March on the spot sitting tall, first with the feet only, then adding the arms. 12:56
  10. Optional sit-to-stands: push through the heels to stand, then lower slowly; a small squat works too. 14:53

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

Form cues from the coach

  • Sit up tall and keep the tummy gently tight throughout
  • Twist from the hips and look over the shoulder, not just the arms
  • Push through the heels and lower slowly in sit-to-stands

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadfront raises, reach-ups, rows (50 s each)
  • Hips takes loadsit-to-stands; seated leg lifts, side taps, marching
  • Knees takes loadsit-to-stands; seated leg extensions
  • Elbows movesbicep curls and rows without weights
  • Upper back movesrows, seated twists, sitting tall
  • Lower back movesseated twists, reaching down to the heel
  • Ankles & feet movesseated heel raises, toe raises, marching

Easier option from the coach: Seated except the closing sit-to-stand; pause and skip any move that is too hard

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 ElderfitTV Experts In Over 60s Health & 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