Free Online Fitness Session

for older adults

Jordan’s session 9 December 2020

Helping over 60s build functional fitness to improve everyday living, this 30-minute session is led by Jordan.

The exercises in the session are all functional movements. This prepares the body for daily tasks by simulating common movements that you perform in everyday life. Functional fitness increases the ease of everyday life as it improves daily movement patterns. You’ll have the chance to practice your squats, deadlifts, balance, core stability, postural strength and cardiovascular conditioning. The result, if done regularly, will make you fitter, stronger and more able to live life without as many of the constraints that can come with ageing and a sedentary lifestyle.

You’ll finish the session with a stretch to cool down.

We’d love to have your comments about this session is helping over 60s build functional fitness. 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. Audrey on December 11, 2020 at 10:20 am

    Thank you Jordan will do this one again.

  2. Audrey on December 13, 2020 at 10:31 am

    I said I would do this again!! Thanks Jordan

  3. James Laverty on December 15, 2020 at 12:08 pm

    Hi Jordan, you recommend doing this funcitional session once a month. We have been following all the sessions on a weekly basis changing every wednesday to the new session, every Sunday we do the standing yoga recovery ssession. Is the routine we follow OK or should we review and change?
    Really enjoy the session and we both experience a sense of improved well being thank you.

    • Jordan Burns on December 15, 2020 at 3:40 pm

      Hi James, thank you for your comment and kind words. This is a good question! I think your current routine sounds great and if you feel that it works for you then I’d recommend that you both keep doing it.

      However, in terms of what I said about doing this session once a month, it could always be revisited as a way of tracking your progress. For example, every time you come back to it you could think about the following:

      1.) How does my Suitcase Deadlift feel? Am I going a bit lower than before? Does it feel more fluid?
      2.) Does my Balance feel more stable than before? Am I relying on the chair/wall as much?
      3.) Is the Jogging as taxing as when I last did the session? Am I moving faster than before as a result?
      4.) How does my Sit To Stand feel? Do I feel more upright as I lower? Should I add weights this time – or should I add heavier weights than last time? Does it feel easier getting down to my chair?
      5.) Do I feel like I can hold the Seated Core Hold for longer this time? Am I able to leave further back and still maintain a strong position?
      6.) Is it easier to squeeze my shoulder blades together when performing the Dumbbell Pull Aparts? Can I feel those muscles in my back working a bit more?

      If you feel any sort of improvement then you can guarantee this has improved your quality of life in regards to fitness. For example, if the Suitcase Deadlift feels easier and you are able to get lower than before then you have reduced your chance of injuring yourself when picking up something from the floor. If your balance feels more stable you are less likely to fall, etc.

      All of our sessions will improve your health, fitness and quality of life but this once can specifically be used to measure that as all movements are “functional” and transfer over to real life. It’s up to you both whether you want to use it to measure it.

      Maybe one week a month you can do your usual routine plus this session!? It’s completely up to you.

  4. Jean on April 22, 2021 at 2:25 pm

    Another good session , thanks Jordan . Won’t be long and we will be back in the hall , how lovely that will be !

    • Irene+Wood on April 25, 2021 at 10:59 am

      A really worthwhile session Jordan.
      Definitely think my movement is a bit more flexible. Thankyou

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.