Move · Videos · Dance · 29 min

28-Minute Seated Chair Dance to Rocking Oldies

28-Minute Seated Chair Dance to Rocking Oldies — video by Paul Eugene Play · 29:29

Video by Paul Eugene on YouTube · Open on YouTube

Exercise coach Paul Eugene leads a cheerful seated dance party for older adults: marching warm-up, toe taps, the Twist, Macarena, Monkey and Swim, seated jacks, a mambo and cha-cha, shimmies, then a cool-down. Ideal for limited mobility.

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

Good forHealthy ageingDancing for fun

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Step by step 14

Tap a time to watch that step in the video.

  1. March in the chair with arm crosses, then raise the arms to celebrate; sit tall in a sturdy chair. 0:45
  2. Walk the feet forward, back, out wide and in, then toe taps in front with a little shoulder shimmy. 2:45
  3. Reach up to the sky, then the Twist, turning through the waist to work the core. 5:07
  4. The Macarena: arms out, behind and down to the beat. 6:58
  5. Step clap, then the Monkey, an old-school arm dance, with marching in between. 8:04
  6. Pump the arms side to side to a modern pop tune. 10:03
  7. The Swim: stroke the arms through as if swimming. 11:58
  8. Seated cardio: modified jacks, alternating arm reaches, then the Cabbage Patch. 13:55
  9. Push the arms up and out, tap a foot and reach over, then rock the body. 16:30
  10. Seated mambo: step one foot out and back, then add a cha-cha-cha and switch legs. 19:12
  11. Shimmies: shake the shoulders out and in with jazz hands, or just step in and out. 21:56
  12. Eight counts side to side with the hands out, then row the boat to each side. 24:25
  13. Salutes and poses: one hand out and back, then the other, then pull the hair back. 25:53
  14. Cool-down: heel presses, toe taps to the side, deep breaths with the arms and a self-hug. 27:34

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 in a sturdy chair, minding any armrests
  • Keep marching between moves to keep your heart rate up gently

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm reaches, swim, shimmies, salutes
  • Upper back movesseated twist and shimmies
  • Lower back movesseated twists
  • Hips movesseated marching, mambo steps, toe taps
  • Knees movesseated marching and mambo steps
  • Ankles & feet movestoe taps, heel presses, seated jacks

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 Paul Eugene; 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