Move · Videos · Cardio · 15 min

Seated Chair Aerobics for Seniors

Seated Chair Aerobics for Seniors — video by Stronger Seniors Play · 15:04

Video by Stronger Seniors on YouTube · Open on YouTube

The aerobic section of a chair workout made for older adults: marching, toe taps, soft punches, drum and maracas arms, kicks, knee lifts, seated jacks and a quick jog, then hamstring and spine stretches. Playful and easy to follow.

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

Good forHealthy ageingHeart health

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. March in place, then front toe taps with same-side arm reaches, arm crosses and front-crawl arms. 0:18
  2. Punches: soft little jabs so you don't jar the elbow, then uppercuts and high blocks. 1:33
  3. Arm play: comb your hair back, stop-sign pushes, then drums and maracas, high and low. 3:17
  4. Kicks, as small as you like: forward kicks, knee lift and kick, then kick and cross, each leg. 4:54
  5. Side toe taps with elbow reaches, tango arms, clasped-hand twists and elbow swings. 6:57
  6. Front taps with bigger reaches, elbows out to stretch the upper back, then waving hands down. 8:17
  7. Seated jacks: feet out and in, adding the arms for little and big jacks. 9:21
  8. Marching: on tiptoes and on the heels, then an open-and-close march with arm moves. 10:30
  9. Double-time run in the chair, then slow down to a stroll. 12:58
  10. Stretches: hamstring lean over each leg, a wide-leg lean, a twist each way and overhead reaches. 13:29

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

Form cues from the coach

  • Throw soft little jabs so you don't jar the elbow joint
  • Keep kicks small; you don't have to lift high
  • Keep breathing through the aerobic section

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movespunches, drums, maracas, seated jacks
  • Elbows movessoft jabs and uppercuts
  • Upper back moveselbow reaches, trunk twists
  • Lower back movesclasped-hand twists, forward lean stretch
  • Hips moveskicks, knee lifts, kick and cross
  • Knees movesseated kicks, knee lifts, seated jog
  • Ankles & feet movestoe and heel taps, toe and heel marching

Easier option from the coach: Kicks can be kept small; whole session is seated

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

More like this

Browse all 764 videos

Video by Stronger Seniors; 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