Free Online Fitness Session

for older adults

PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME

Mira’s seated session 14 May 2020

Led by Mira, this is a 45-minute all seated, whole-body workout of low to medium intensity that will benefit your mobility, as well as your core, cardio and strength endurance.

Mira takes you through an effective dynamic warm-up for muscle activation and coordination. This is followed by interval core and cardiovascular training which will boost your mobility, core stability and cardiovascular endurance. The session continues with a strength circuit based on compound body resistance exercises for all-round functional strength and toning up. The session ends with a gentle stretching routine aiming at extending your range of movement by performing stretching exercises with a focus on your breathing.

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MAKING THE MOST OF YOUR SESSION

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

PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME

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We'd love to see photos!

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