Move · Videos · Gentle & Seated · 19 min

Gentle Full-Body Routine with Move It or Lose It

Gentle Full-Body Routine with Move It or Lose It — video by Move it or Lose it UK Play · 18:36

Video by Move it or Lose it UK on YouTube · Open on YouTube

Julie takes older adults through a complete short session: warm-up, clock-face coordination and marching, light-weight arm work (tins of soup will do), slow sit-to-stands, supported balance and a flowing cool-down.

  • 19 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: shoulder circles, biceps curls with heel-and-toe, side taps and opposite arm and knee lifts. 0:45
  2. Clock-face steps: forward, side and back with a knee lift, the arms following the legs. 4:05
  3. March, faster if you can, then punches across the body, side taps with a clap and arm rolls. 4:51
  4. Light weights or tins: biceps curls with elbows tucked, side raises to shoulder height and arm cycling. 7:28
  5. Slow sit-to-stand: shuffle forward, heels back, swing the arms to stand, touch the chair and lower slowly. 9:40
  6. Heel raises holding a chair or counter, then ease your grip and work towards a 10-second hold. 11:35
  7. One-leg balance: soften the standing knee and lift the other foot flat, as if stepping upstairs. 13:13
  8. Cool-down stretches: overhead side reach, side bends, a hug for the upper back, chest and hamstrings. 14:42
  9. Flowing finish: sunrise arm circles, qigong cloud-and-leaves, wrist circles and a gentle rocking sway. 16:29

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

Form cues from the coach

  • Sit to stand: heels back, swing the arms, touch the chair, lower slowly
  • Hold a chair or counter for balance, then ease off as you gain confidence
  • Soften the knee on your supporting leg

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadslow sit-to-stands, clock steps, hamstring hinge
  • Knees takes loadslow sit-to-stands, knee dips, one-leg stands
  • Ankles & feet takes loadheel raises and holds, one-leg balance
  • Shoulders movescircles, light lateral raises, arm rolls
  • Elbows movesbicep curls with 0.5 kg or tins
  • Wrists & hands moveslight weights, wrist circles
  • Upper back movesgiant hug reach, clasped-hand chest stretch
  • Lower back movesside leans, bottom-back hamstring stretch
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Holds a chair or counter for balance; arm work works without weights

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 Move it or Lose it UK; 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