Free Online Fitness Session

for older adults

PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME

Mira’s seated session 16 April 2020

Led by Mira this 35-minute full-body seated exercise routine is designed for older adults with limited mobility or balance issues, or for those recovering from injury and in need of low impact gentle fitness training.

This chair-based session is a low to moderate intensity, whole-body workout. It starts with a gentle in-depth warm-up followed by a short but fun and efficient cardiovascular interval training session for improving endurance and mobility. It continues with an emphasis on three key fitness elements: resistance training, targeting your upper and lower body, core strength and balance. At the end of the sessions, you will cool down and stretch by performing a series of slow-paced flexibility exercises.

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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.