Free Online Fitness Session

for older adults

Mira’s session 2 October 2020

Including a strength based workout for full body toning, this 30-minute session is led by Mira.

Designed for over 60s, the session starts with a warm up for gentle pulse raising. This replicates some of the movement in the workout. The session progresses into a purely strength based workout for upper/lower body, core strength and endurance. For effective and efficient body toning, two rounds of six strength movements are paired in three ladders. This strength based workout ends with a short stretching routine for tension relief.

We’d love to have your comments on the session and 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 October 4, 2020 at 10:33 am

    Thank you Mira. Found the shoulder work hard!!

    • Mira on October 9, 2020 at 1:12 pm

      Hi Audrey, the shoulder work is very useful for your strength and mobility, feel free to reduce the weight or amount of repetitions so to get your shoulders used to the movements first, and when you feel ready, give the session another go. Well done for working out. Kind regards Mira

  2. Susan Wilcock on October 8, 2020 at 7:09 pm

    A challenging workout but gets easier with practice! Thank you Mira.

  3. Mira on October 9, 2020 at 1:16 pm

    The session was of higher intensity than usual, well done for giving it a go! As you have mentioned, practice makes perfect! Try reducing the weight (or only bodyweight even) to get used to the movements first, when you feel ready progress further and add some light weights.
    Well done for exercising hard! Kind regards Mira

  4. Audrey on November 1, 2020 at 10:44 am

    Tried again. Would like to say it was easier but it wasn’t! Had to give up on the weights the second time around! Thank you Mira.

    • Mira on November 1, 2020 at 3:50 pm

      Dear Audrey, this session is high intensity one due to the build up of fatigue in the muscles through “ladders ” approach aiming at developing strength. It is all right if this session is not to your liking, that is fine, some movements are not suitable for everyone. Feel free to pick up another session that makes you feel happy and it is fun for you. Best regards Mira

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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.