Move · Videos · Gentle & Seated · 26 min

Sit and Be Fit: 25-Minute Chair Class for Older Adults

Sit and Be Fit: 25-Minute Chair Class for Older Adults — video by Sit and Be Fit Watch on YouTube · 26:18

Video by Sit and Be Fit on YouTube · Open on YouTube

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A registered nurse hosts a fun episode of the public TV chair exercise series: belly breathing, shoulder rolls, seated heel-toe moves, arm work with optional light weights or water bottles, towel shoulder circles, then optional standing leg work behind the chair and calf and hip stretches.

  • 26 min
  • Beginner
  • Low impact (no jumping)
  • chair, towel

Good forHealthy ageing

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Step by step 13

Tap a time to watch that step on YouTube.

  1. Belly breathing, then press the hands to the floor, shoulder lifts and rolls, elbow squeezes and slow turns. 1:35
  2. Heel and toe taps, ankle circles both ways, then lift the heels and the toes for the calves and shins. 3:26
  3. Eyes and neck: look from corner to corner, then point a finger and follow it back as far as is comfortable. 4:37
  4. Lateral flexion: touch your hip and lean, then draw the elbows back and raise the arms out, up and down. 5:12
  5. Bicep curls with toe lifts and heel lifts, then shoulder-blade squeezes and elbow jabs. 6:04
  6. Touch the chin, nose, forehead, head and neck, then twists, side tilts and arm reaches; stop if anything hurts. 7:52
  7. Holding the chair: polka steps, then lift one leg out to the side and do knee lifts, changing legs. 9:50
  8. Toe-toe, heel-heel taps, shoulder turns to look behind, then walk the hands up the shin and kick out. 11:06
  9. Towel circles: hold an arm's length of folded towel at the shoulder, circle it slowly both ways, then each side. 13:11
  10. Towel behind the back: pull it up and down for shoulder range, circle it, then kayak arms with knee lifts. 14:50
  11. Weights or water bottles, wrists straight: triceps, biceps, controlled twists, pouring the water out and diagonals. 16:43
  12. Optional standing Wild West routine: cowboy knee lifts, heel lifts, toe taps, lassoing and marching. 19:49
  13. Stretches: deep breaths, then calf and hip flexor stretches with one foot forward and the back leg straight. 23:16

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

Form cues from the coach

  • Use a chair that supports your back with your feet flat; add a pillow if needed
  • Keep the wrists straight and breathe throughout when using weights
  • Stay in your comfort range and stop if any movement hurts

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Elbows takes loadbiceps and triceps work with light weights
  • Neck moveshead turns and tilts
  • Shoulders movesshoulder rolls, towel circles, arm reaches
  • Wrists & hands movesholding light weights with straight wrists
  • Upper back movesshoulder-blade squeezes, spine rotation
  • Lower back movesgentle seated twists
  • Hips movesleg abductions, knee lifts, hip-flexor stretch
  • Knees movesknee lifts, leg kicks, cowboy knee lifts
  • Ankles & feet movesheel-toe taps, ankle circles, calf raises

Easier option from the coach: Whole class can be done seated; weights are optional

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 Sit and Be Fit; 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