Free Online Fitness Session

for older adults

Mira’s seated session 22 October 2020

This all seated session for over 60s is led by Mira. It includes a full body workout that aims to develop your functional strength and core stability. The 35-minute session is perfect if you’re dealing with injury, limited mobility or balance issues.

Mira takes you through a warm up to encourage better mobility. It also prepares your joints and muscle groups for the workout. The focus of the workout is on maintaining your muscle mass and progressing your functional strength further through a selection of resistance and core exercises.

For muscle tension relief, this all seated session for over 60s ends with a short efficient stretching routine.

We’d love to have your comments on the session. 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 October 26, 2020 at 12:03 pm

    I’ve just completed my first work out session since June. I did Mira’s 35 minute sitting session to start with but intend to get back to doing the hour standing sessions eventually.

    I’ve been playing croquet a lot during the summer and unintentionally stopped doing the fit for good sessions but now the season has come to an end so I need to do some form of exercise as well as walking.

    I am a paid member of the Monday morning Pulborough group and did consider coming to the White Hart gym until I went to see it. Can’t the group meet outside on one of the local recreation grounds during the warmer weather? Just a thought.

    Best wishes to you all
    Kay Chordia

    • The FFG team on October 28, 2020 at 11:49 pm

      Hi Kay,
      Great to hear you are back to doing the online sessions! I hope you received today’s newsletter with an update on the Pulborough Village Hall sessions starting again on Wednesdays from November 11th? 10-11am. Unfortunately outdoor sessions won’t work due to weather and uneven ground but hopefully you’ll consider coming back to the PVH sessions.
      all best wishes,
      The FFG team

Try another session


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.