Free Online Fitness Session

for older adults

Mira’s seated session 7 January 2021

Led by Mira, this 30-minute seated workout for over 60s contains a range of exercises that involve your whole body. It’s designed to benefit your mobility, cardio, core and strength endurance. If you’re dealing with injury or limited mobility, this session is especially useful as it offers an effective way to exercise sitting down.

A gentle warm up, is followed by a short session of cardiovascular training for calorie burning and mobility. The major component of the session is interval training. This is key to developing your overall body strength and creating a stronger core for better stability and endurance. The session ends with a short and efficient stretching routine for muscle tension relief.

We’d love to have your comments on this 30-minute seated workout. Don’t forget to subscribe to the FIT FOR GOOD YouTube Channel! Please do consider donating to FIT FOR GOOD so that we can carry on providing FREE sessions.


Research supports the fact that regular exercise is vital to good health and helps control the ageing process. FIT FOR GOOD is a programme specifically designed to help men and women over 60, of all abilities, take more control over how they age and enjoy becoming more mobile, more stable and more socially active.

Although we all understand that exercise is essential for living well into old age, it’s hard to find a way to make it part of daily life. FIT FOR GOOD sessions aim to help you enjoy healthier, happier ageing. Our professional trainers guide you. You gain strength, balance, flexibility and stamina during each workout. You work at your own pace and your own ability – although it’s always good to push yourself just slightly to gain maximum benefit.


  1. Kay Chordia on January 9, 2021 at 1:49 pm

    Phew! Just done your latest 30 min seated workout Mira, thinking, as I always do, that it might be easier but it never is.
    Thank you and well done to you and all at FFG.

    • Mira on January 12, 2021 at 12:43 pm

      Dear Kay, thank you for your comment. There are few ways you can tailor a session to your abilities and make it less intense – do fewer repetitions, don’t use weights, don’t go for full range of movement (the further away your weights or limbs are from the centre of your body the more difficult it gets). My advice – it is better to challenge yourself so to improve fitness. If it is too easy it would be a waste of time. Keep up working out. Mira x

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Please help us continue to offer our programme of free sessions. Thank you!


Fit For Good online sessions are a convenient, enjoyable way of improving your fitness and helping to increase your strength, stability and balance.

To make the most of each session:

  • Position your computer, laptop, iPad or phone on a stable surface near where you will be working. If you can get YouTube on your television, that's another option
  • Check the floor where you are exercising is not slippery and that there is nothing you could trip over
  • Wear loose clothing and comfortable trainers or shoes
  • Keep a glass or bottle of water to hand to ensure you stay hydrated
  • Have a chair or other stable object to hold onto if necessary
  • Place your weights - whether they are actual dumbbells, cans of beans, bottles of water or whatever works for you - where you can easily reach them, but won't trip over them
  • Exercise within your comfort zone, pausing the video whenever you need to rest or hydrate
  • Play background music if it helps you relax


If you're enjoying Fit For Good online sessions, we’d love to see you via photos or videos – we're regularly asked by news sources for images of people doing the sessions. Perhaps someone in your household has a phone and could take pictures or a video clip? Please send them here.