Free Online Fitness Session

for older adults

Mira’s seated session 27 February 2021

Led by Mira, this is a 30-minute all seated, full body workout to help you improve core stability and upper body strength. It’s perfect if you’re dealing with injury, limited mobility or balance issues.

To prepare your muscle memory, Mira takes you through a warm up which replicates some of the movements used in the main part of the session.

This is followed by a whole body workout for core and strength endurance. Some of the movements are unilateral (one sided) to provoke your core muscle into working harder. Other exercises are compound strength movements. These hit several muscle groups simultaneously, making the workout more efficient.

The session ends with a gentle stretching routine for muscle tension relief.

We’d love to have your comments on these exercises to help you improve core stability and upper body strength. Don’t forget to subscribe to the Fit For Good YouTube Channel!  Please do consider donating to Fit For Good to help us continue to provide FREE sessions.

What is Fit For Good?

Research supports the fact that regular exercise is vital to good health and helps control the ageing process. Fit For Good sessions are specifically designed to help men and women over 60 take more control over how they age, and enjoy becoming more mobile, stable and 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. During each workout, you gain strength, balance, flexibility and stamina. You work at your own pace and your own ability – although it’s always good to push yourself just slightly to gain maximum benefit.

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.