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30-Minute Seated Chair Dance Class for Active Aging

30-Minute Seated Chair Dance Class for Active Aging — video by ZT's Fitness Studio Play · 30:23

Video by ZT's Fitness Studio on YouTube · Open on YouTube

A real studio chair-dance class for older adults: a seated warm-up, then upbeat routines with leg moves, arm flows, punches, disco and Latin-flavoured steps and a coordination section, ending with a seated stretch. Ideal if standing is hard.

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

Good forHealthy ageingDancing for fun

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Step by step 10

Tap a time to watch that step in the video.

  1. Seated warm-up: claps, arm sweeps side to side and reaches overhead. 0:00
  2. Seated leg moves: open and close the knees and extend the legs, with the arms joining in. 3:57
  3. Arm and leg flow: cross the arms in front, open them wide and reach up. 6:18
  4. Upbeat dance song: arm crosses, wide arms and overhead reaches in time with the music. 8:25
  5. Next songs: forward bends towards the floor, knee lifts and the arms raised overhead. 10:57
  6. Disco: arms overhead, then point up and across the body to the beat. 16:01
  7. Boxing: bring the fists up, then punch forward and across the body. 19:38
  8. Arms-up routine: reach high on the diagonals, then cross the arms in front. 22:08
  9. Coordination song: open the arms wide while extending one leg, then the other. 24:32
  10. Cool-down: slow arm sweeps overhead and out wide, then the legs out long to finish. 27:15

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

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm flows, punches, overhead reaches
  • Lower back movesseated twists, forward bends, hip moves
  • Hips movesseated knee lifts, leg lifts, marching
  • Knees movesseated leg extensions and taps
  • Ankles & feet movestoe taps, heel digs, seated steps
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by ZT's Fitness Studio; 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