Choose your seated session

Fit For Good chair-based sessions offer an effective way to exercise, especially if you're in need of gentle training for toning up and general conditioning. They can help with mobility limitations and joint issues or if recovering from injuries or illness.

Posture and shoulder mobility workout 31 July 2021

This is a whole body, chair-based posture and shoulder mobility workout. To help you with upper body and core strength, Mira uses specially selected movements. The 30-minute session starts with a well rounded warm up. It continues to the strength workout containing specially selected postural exercises. These aim to strengthen and tone the upper body,…

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Seated functional strength workout 10 July 2021

Led by Mira, this is a 32-minute all seated functional strength workout. The whole body workout will suit those who are dealing with injury, limited mobility or balance issues. The session starts with an in depth warm up. The major component of today’s session is strength based training. It’s aimed at developing your functional strength…

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Workout for a stronger heart and lungs 3 June 2021

Led by Mira, this is an all seated cardio workout for a stronger heart and lungs, as well as better joint mobility. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The 36-minute session starts with a short, efficient warm up. This progresses into cardio interval training to help you improve cardiovascular…

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Seated workout for core and abdominals 26 June 2021

Led by Mira, this is a 30-minute all seated workout for core and abdominals. It will help strength and toning and is perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a well rounded warm up for better endurance and mobility. The session continues with an emphasis on body-weight…

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Workout for leg strength and hip mobility 19 June 2021

Led by Mira, this is a whole body seated workout for leg strength and hip mobility. The 28-minute session starts with a warm up for better overall mobility. At the heart of today’s session is an interval body-weight strength workout. This is designed for stronger leg and hip mobility to benefit your stability and strength.…

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Stronger upper body 12 June 2021

Led by Mira, this is a 30-minute all seated strength workout for stronger upper body and core. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a warm up to prepare your body by replicating some of the movements used in the main workout. Interval strength training based…

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Posture and shoulder mobility workout 5 June 2021

Led by Mira, this is an all seated, full body strength workout for better posture and shoulder mobility. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The 30-minute session starts with a warm up that includes aerobic elements for full body mobility. At the heart of today’s session is an interval-based…

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Seated strength cardio workout 29 May 2021

Led by Mira, this is a 30-minute full body all seated strength cardio workout for greater overall health and fitness. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a short warm up stimulating your mobility before moving on to the main part of the session. The strength…

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Seated cardio core workout 22 May 2021

This is a 27-minute all seated, full body cardio core workout for improved cardiovascular health and better core fitness. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a quick mobility warm up in preparation for the main part of the session. The full body workout is focused…

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Seated strength workout to improve core stability 15 May 2021

Led by Mira, this is a 30-minute all seated strength workout for the upper and lower body and improved core stability. The full body workout is perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a well rounded warm up in preparation for the main part of the session.…

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Seated workout for the whole body 8 May 2021

Led by Mira, this is a 30-minute full body all seated workout for functional strength, mobility and stability. It’s a good option for those of you dealing with injury, limited mobility or balance issues. Mira takes you through a range of exercises that incorporate your whole body, starting with an in-depth warm up. The major…

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Seated cardio and core workout 1 May 2021

This all seated cardio and core workout develops your cardiovascular endurance and core stability. Improving overall fitness, the 30-minute session is ideal if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a warm up to gradually engage major joints and muscle groups in preparation for the cardio and core workout.…

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Seated resistance training workout 17 March 2021

This 30-minute all seated resistance training workout will help you maintain and improve muscle mass and core stability. It’s a good option for those of you dealing with injury, limited mobility or balance issues. Led by Mira, the full body session starts with a gentle warm up. This incorporates a pulse raiser to get you…

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Seated shoulder mobility exercises 10 April 2021

Shoulder mobility exercises are the focus of this 30-minute all seated full body strength workout which is perfect if you’re dealing with injury, limited mobility or balance issues. Led by Mira, today’s session starts with a warm up with cardio elements to wake up your body and mind. At the heart of the session is…

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Seated exercise for abdominal muscles 3 April 2021

This 33-minute all seated full body workout is for strong abdominal muscles. It also helps improve shoulders and leg mobility and strength. It’s perfect if you are dealing with injury, limited mobility or balance issues. In preparation for the main part of the session, Mira takes you through a short warm up to activate your…

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Seated exercises for aerobic endurance 27 March 2021

This 30-minute all seated, whole body workout benefits your aerobic endurance and core stability for improved balance. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a quick mobility warm up in preparation for the main part of the session. The full body workout focuses on six movements…

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Seated exercises for endurance and stability 20 March 2021

Led by Mira, this is a 32-minute session of seated exercises for endurance and stability plus strength. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a short warm up to stimulate mobility and gentle pulse raising. It progresses into interval training containing strength based movements for upper…

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Seated exercises for strength 13 March 2021

Led by Mira, these seated exercises for strength will benefit your upper and lower body. The 30-minute all seated, full body workout is perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a well rounded warm up to encourage mobility and expand your range of movement. Strength-based interval training…

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Seated cardio exercises for seniors 6 March 2021

Led by Mira, this all seated full body workout targets all three major fitness areas with strength, core and cardio exercises for seniors. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The 33-minute session starts with a warm up aimed at getting your body ready for the interval based workout. At…

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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…

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Mira’s seated session 20 February 2021

Led by Mira, this 30-minute all seated, full body workout focuses on posture corrective strength exercises for over 60s. It’s perfect if you’re dealing with injury, limited mobility or balance issues. To start the session, Mira takes you through a well rounded warm up. This is designed to prepare your body for the main part…

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Mira’s seated session 11 February 2021

This all seated workout for seniors is perfect if you’re dealing with injury, limited mobility or balance issues. During the whole body workout, Mira covers cardio, strength and core training. Look out for the guest appearance by Alex, Mira’s cat! The session starts with a warm up to get you moving and help with your…

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Mira’s seated session 4 February 2020

Led by Mira, this is a 30-minute whole body sitting fitness workout designed to improve your overall wellbeing. The start of the session comprises a series of warm up movements to wake up your joints and muscle groups. The workout focuses on maintaining your muscle mass and increasing your functional strength further through a selection…

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Mira’s seated session 28 January 2021

This whole body sitting fitness workout for seniors is ideal for those with injury, limited mobility or balance issues. The 35-minute session is designed to tone and strengthen your upper and lower body and improve your core stability. Led by Mira, the session starts with a dynamic warm up for muscle and joint activation, and mobility.…

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Mira’s seated session 21 January 2021

A 30-minute all sitting fitness workout for core stability and overall strength. Led by Mira the whole body session is perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a well rounded warm up followed by a short and efficient cardio workout for mobility and cardio endurance. The session…

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Mira’s seated session 14 January 2021

These chair-based exercises for seniors are led by Mira and include a whole body workout. The 30-minute session will help you improve mobility, endurance and stability. This all seated session offers an effective way to exercise sitting down and is ideal if you’re dealing with injury and limited mobility. Mira takes you through a dynamic…

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Mira’s seated session 7 January 2021

Led by Mira, this 30-minute seated workout for over 60s contains a range of exercises that involve your whole body. It’s designed to benefit your mobility, cardio, core and strength endurance. If you’re dealing with injury or limited mobility, this session is especially useful as it offers an effective way to exercise sitting down. A…

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Mira’s seated session 24 December 2020

Designed to benefit overall strength, cardio and core endurance, this is a full body, all seated workout for over 60s. Led by Mira, the exercises are perfect if you’re dealing with injury, limited mobility or balance issues. The 30-minute session starts with a short warm up to stimulate mobility. This progresses to a short cardiovascular…

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Mira’s seated session 17 December 2020

Led by Mira, this all sitting exercise session for over 60s is designed to help you with your overall strength, endurance and stability. The workout also challenges your coordination for a stronger brain. The 30-minute session is perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a dynamic warm…

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Mira’s seated session 10 December 2020

Led by Mira, this 30-minute session is an all seated cardio strength workout for stronger body and better joint mobility. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a warm up for joint mobility and gentle pulse raising for cardiovascular health. It then progresses into an interval…

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Mira’s seated session 3 December 2020

This seated and strength-based workout for the over 60s is designed for full body toning. It’s ideal if you’re dealing with an injury, limited mobility or balance issues. Beginning with a warm up for gentle pulse raising, the 30-minute fitness session is led by Mira. It progresses to a purely strength based workout. This is…

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Mira’s seated session 26 November 2020

Led by Mira, this seated exercise for over 60s includes a whole body workout designed to strengthen your core and upper and lower body. The 30-minute session will help you increase your overall body strength, endurance and stability. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a…

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Mira’s seated session 19 November 2020

Led by Mira, this 30-minute all sitting whole body workout aims to benefit your functional strength, endurance and stability so that you feel stronger and more confident. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through an effective warm up for muscle and joint activation and mobility. The…

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Mira’s seated session 12 November 2020

Led by Mira, this all sitting session for over 60s will benefit your overall functional fitness and mobility. It supports movement patterns and strength necessary for activities of daily living (ADLs) – bend and lift, push and pull, rotational movements. It’s perfect if you’re dealing with injury, limited mobility or balance issues. During the 30-minute…

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Mira’s seated session 4 November 2020

Led by Mira, this 30-minute all seated fitness session will benefit your overall mobility, strength and core stability. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a gentle warm up for better mobility in preparation for the workout itself. At the heart of the session is a…

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Mira’s seated session 29 October 2020

Led by Mira, this is a 35-minute all seated full body workout to strengthen your heart, lungs and bones. Aimed at the over 60s, it’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you though a warm up to encourage better mobility and prepare your joints and muscle groups for…

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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…

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Mira’s seated session 15 October 2020

This 30-minute all seated session is led by Mira. The full body workout is designed to train your cardio and strength endurance. It’s the perfect way to impove fitness if you’re dealing with injury, limited mobility or balance issues. To encourage better mobility and prepare your joints and muscle groups for the workout, Mira takes…

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Mira’s seated session 8 October 2020

Led by Mira, this 35-minute strength based, all seated fitness session for older adults includes a workout for full body toning. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The all seated fitness session for older adults starts with a warm up for gentle pulse raising. This replicates some of the…

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Mira’s seated session 1 October 2020

Led by Mira, this 30-minute all seated whole body workout is aimed at improving balance, stability and endurance. Designed for over 60s, it’s perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a warm up for mobility and pulse-raising. At the heart of the session is a bodyweight strength…

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Mira’s seated session 24 September 2020

Led by Mira, this is a 30-minute all seated session for over 60s. It includes a whole body workout to benefit your overall mobility, strength and core stability. It’s perfect if you’re dealing with injury, limited mobility or balance issues. In preparation for the main workout, Mira takes you through a quick mobility warm up.…

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Mira’s seated session 17 September 2020

This 30-minute all seated workout for the over 60s is led by Mira. Designed to benefit your aerobic endurance, full body strength, core stability and balance, the session helps the whole body. It’s perfect if you’re dealing with injury, limited mobility or balance issues. In preparation for the workout, Mira takes you through a quick…

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Mira’s seated session 10 September 2020

Led by Mira, this 30-minute all seated workout helps you strengthen your core, arms, shoulders, back and legs. The whole body session improves endurance and stability. An all seated workout is perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a short, dynamic warm up for muscle activation and…

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Mira’s seated session 3 September 2020

Led by Mira, this all seated workout for seniors is designed to strengthen abs, arms and legs. During the 30-minute full body session, Mira takes you through a short warm up. This helps to activate your joints and major muscle groups while gradually increasing your heart rate in preparation for the workout. Seated abdominal strength…

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Mira’s seated session 27 August 2020

Led by Mira, this 45-minute all seated whole body workout benefits your mobility, stability and strength. Aimed at the over 60s, the session is perfect if you’re dealing with injury, limited mobility or balance issues. At the start of this seated whole body workout, Mira takes you through a quick warm up. This consists of…

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Mira’s seated session 20 August 2020

An all seated workout for full body strength led by Mira. This 50-minute fitness session is perfect if you’re dealing with injury, limited mobility or balance issues. The all seated workout starts with a short warm-up to stimulate mobility and gentle pulse-raising. It then progresses into a strength based workout for upper/lower body strength and…

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Mira’s seated session 13 August 2020

An all seated full-body workout is perfect if you’re dealing with injury, limited mobility or balance issues. Led by Mira, this 50-minute session is ideal for cardiovascular health, core stability and body strength. Mira takes you through a warm-up to prepare your body for the main workout. A single weight kettlebell inspired workout for cardio,…

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Mira’s seated session 6 August 2020

This seated full-body workout for over 60s is for overall wellbeing. Led by Mira, the 45-minute session benefits your cardiovascular health, full-body strength, posture, balance and range of movement. It’s perfect if you are dealing with injury, limited mobility or balance issues. Mira takes you through a gentle warm-up for mobility and pulse-raising to prepare…

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Mira’s seated session 30 July 2020

An all seated full-body workout for older adults, this 50-minute session led by Mira will benefit your overall strength, core and cardio fitness. It is perfect if you are dealing with injury, limited mobility or balance issues. Mira takes you through a fun warm-up using a cushion/boxing pad to encourage a better range of movement…

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Mira’s seated session 23 July 2020

Led by Mira, this is a 45-minute all seated, whole-body workout for balance and stability. It is perfect if you are dealing with injury, limited mobility or balance issues. The session starts with a warm-up for mobility and a better range of movement. At the heart of today’s session is a strength, cardio and core…

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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

WE'D LOVE TO SEE YOUR PHOTOS

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.

PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME