30-Minute Seated Full Body Workout: Chair Exercises for Seniors

now as always if you haven't done the warm-up  video yet make sure you do the warm-up video if   you have done the video let's get straight into it  sitting up nice and tall in your chair we're going   to start with today are some shoulder abduction  so we're going to place our arm by our side thumbs  

facing out to the side and we're going to lift our  arms up nice and straight and we're going to hold   that at 90 degrees for five seconds one two three  four five and then we're going to bring them down   now we're going to lift back up hold for five  seconds one two three four five now let's bring  

those back down keeping your arms straight  throughout this exercise with your thumbs   facing out to the side let's go up again sitting  up nice and Tall let's go one two three four five   bring it down let's go up again one two three  four five bringing it down and again coming up  

one two three four five bringing those arms down  shaking them out and now we're going to do the   same movement we're coming up as far as we can go  nice and high holding for three seconds keeping   that stomach tight one two three and bringing  it down and let's come up again nice and Tall  

let's go for five seconds this time one two three  four five bringing it down and up again coming up   nice and high let's go one two three four five  coming down two to go let's go coming up one   two three four five bringing those arms down and  let's go again coming up nice and high one two  

three four five great work bring those arms down  shaking out those arms taking a deep breath in   and now let's do some shoulder rolls  let's go ten shoulder rolls one   two sit up nice and Tall keeping  that stomach tight three four five

six seven eight nine and last one ten shaking out those arms  again okay let's get into those some bicep   curls we're gonna kill up and down we're gonna  go for eight let's go one two three four five  

six seven and last one eight shaking out those  arms now let's place our hands on the chair if   we've got armrests placing your hands on the  armrest coming forward in the chair keeping   your back straight leaning as far forward as  you feel comfortable now getting your grip  

on that chair or those armrests we're going  to push up through our arms and coming back   down so when you come up what you're going to  do is squeeze the muscle at the back of your   arm known as the triceps so leaning forward  keeping that back straight push up squeeze  

the muscles at the back of the arm and come down  now let's go for eight pushing up one two three four five six seven and last one eight excellent work again  shaking out those arms okay now let's do some  

shoulder shrugs who are shrugging our shoulders up  just like this we're holding for five seconds and   then we're bringing it back down so we come up one  two three four five come back down again come up   hold for five seconds one two three four five  come back down again coming up hold for five  

seconds one two three four five coming back down  and let's go again one two three four five coming   back down and last one one two three four five  excellent work relaxing those shoulders let's   bring our hands up like this let's just open and  close our hands so moving those hands through that  

range so we're gonna spread our fingers as wide  as they can go and then we're going to close them   tightly nice and tight and then open them back  up as far as they can go let's keep going one   two three four five six seven and eight great  job shaking out those fingers down by your side  

now let's just touch every finger to our thumb so  let's go index finger middle finger ring finger   little finger again index finger middle finger  ring finger little finger again index finger   middle finger ring finger pinky finger again index  finger middle finger ring finger little finger  

shaking out those hands okay let's work our neck  now so looking around to the left coming forward   to the front and looking around to the right and  let's just repeat that movement so left right left   right left right let's keep it going just moving  your neck around as far as you feel comfortable  

relaxing to this position but sitting up nice  and Tall don't slouch over let's keep it going   let's get three more each side  following along with me guys   as far as you can go around as far  as you feel comfortable I should say  

don't overdo it and last one one excellent  work okay let's take a deep breath in   and out okay now let's work our legs what we're  going to do are some heel raises so with our legs   out in front of us we're just going to come up  onto our heels lifting the toes up holding for  

five seconds and coming back down again coming up  onto those heels lifting those toes up holding for   five seconds and coming down so let's go for five  more one two three four five coming down and up   one two three four five and down and up one two  three four five and down and up one two three  

four and five and let's go once more up one two  three four and five now let's shake out those legs   and let's work those muscles in the front of our  legs so we're going to come up we're going to hold   for five seconds one two three four five we're  gonna change legs straighten that leg let's go  

for five seconds one two three four five bring  it down and as I said in the last video if you   do get pain with this exercise you don't need to  straighten it the full distance just keep a little   Bend in that knee when you're holding for the five  seconds let's go again one two three four five  

let's go two more each side one two three four  five and up one two three four five up again one   two three four and five and last one one two three  four and five now bringing that leg down taking a   deep breath in and out okay now we're going to  work the hamstrings just coming forward in the  

chair what you're going to do now is place your  legs so they're at 90 degrees and you're going   to bring your foot back like this okay so bring  it as far back as you can underneath the chair   we're going to do eight each side okay so let's  go doing it now one two three four five six seven  

and eight and let's go again one two three four  five six seven and eight shake out those legs   okay taking a deep breath in and out let's do  some calf raises so popping your hands on your   knees what you're going to do is come up onto  those toes and as you're coming up push down for  

five seconds one two three four five and relax  come down and let's do that five times let's go   coming up one two three four five maintain that  upright posture throughout this exercise coming   down and up one two three four five coming down  and up one two three four five and down and up  

one two three four and five coming down shaking  out those arms shaking out those legs taking a   deep breath in and out okay let's work our glutes  or our hip abductors we're going to do similar to   what we did just send by the pushing down for five  seconds we're going to push this time we're going  

to push our knees in and we're going to push our  knees out with our knees so what I mean by that   is using our hands to push in and pushing out with  our knees so sitting up tall keeping your chest up   place your hands on your knees and let's push  in with our hands and push out with our knees  

let's hold for five seconds one two three four  and five and relax and let's go again one two   three four and five and relax and let's go again  pushing in with those hands pushing out with the   knees one two three four and five and relax and  let's go one two three four and five and again  

pushing in one two three four and five having a  rest shaking out those legs let's place our fists   like this in between our knees what we're going  to do now is squeeze our knees into our hands   five times for five seconds let's go sitting up  tall pushing those knees into our hands let's go  

one two three four and five we're going to do this  four more times let's go and what this is doing is   working our inner thighs let's go for three more  seconds three two and one let's go again pushing   in one two three four and five and two more one  two three four and five and last one pushing in  

one two three four and five excellent work guys  shaking out those legs take a deep breath in   and yeah okay let's get our heart rate up now  we're going to do some marching and then we're   going to do some stepping work so sitting up  nice and Tall let's go for 30 seconds lifting  

those knees swinging those arms through range and  you're just going to keep following along with me   let's keep it going lifting those knees up nice  and high and Swinging those arms the full length   okay so make sure they're going from straight  to Bent throughout that's it let's keep it going  

15 more seconds lifting those knees up high don't  drop them down and also remember to keep swinging   those arms through range okay we've got five more  seconds and three two and one great work now we're   going to do some stepping so how we're going to  do this we're just going to step out in front like  

this and then when I say so we're going to add  in some arm work as well so maintain that upright   posture keep your core nice and tight following  along with me and just sit there watching me do it   and let's keep it going to bring those feet out  in front just step in and we're just going to  

do this continuously and let's pick up the  speed a little bit tapping those toes down   that's it following along  with me now let's slow it down   actually sounds a bit harder doing  it slower does anyone else feel that

you're all doing a great job let's pick up the  speed again following along with me okay I'm gonna   call out the feet you try to do the same feed as  me let's go Left Foot Right Foot Left Foot Right   Foot Left Foot Right Foot let's slide down left  right left right left right left right now let's  

bring those arms into it right left right left  right and up with your hands that's it that's   it keep it going guys let's pick up the speed  a bit we've got 40 more seconds to go with this   and we're going to have a little break  and then we're gonna get back into it  

let's keep it going 30 more seconds and out in  front now that's a big smile on the face maintain   that upright posture don't slouch keep that  stomach tight we're working those postural muscles   by maintaining the seated upright posture as  soon as we start to slouch our muscles get weaker  

that's it guys 10 more seconds let's keep  it going let's pick up the speed a bit   five more seconds and three two one excellent work  let's see some shoulder rolls five four three two   and one taking a deep breath in and out

okay have a little break guys go grab a drink of  water and I'll see you back here when you're done   okay welcome back guys let's get straight  back into the exercises like we did before   arms straight by our sides thumbs facing  out to the front shoulders back and down  

you're so tight let's lift up and bring it down  we're going to do this for eight coming up one two three

four five six

seven and eight going down shaking out those  arms same thing with the thumbs facing out to   the front keeping your arms straight we're gonna  lift up to 90 degrees and then we're going to   drop it back down let's do five times five for  this one so coming up holding for five seconds  

one two three four five bringing it down coming up  holding for five seconds one two three four five   bringing it down and up one two three four five  down and up maintain that upright posture one two   three four five bring it down coming back up one  two three four five bring the arms down shaking  

out those arms let's get into the bicep curls now  see how I'm sitting up nice and tall you're doing   the same stomach tight shoulders back and down  and let's go for eight curling up one two three   four five six seven and eight coming down  shaking out those arms and we're going to  

lean forward keeping that back straight your  hands are on the armrest or on the chair we're   going to push up squeezing the back of the  arms coming down let's go for eight one two three

four five six seven and last one eight sitting down  excellent work guys taking a deep breath in  

and out okay let's get into some shoulder shrugs  now just straightening the shoulders up holding   for five seconds and coming back down let's go  one two three four and five and down and one two   three four and five coming back down and up one  two three four and five and down and up one two  

three four and five and down and last one one two  three four and five bring it down let's do some   neck exercises now over to the right back to the  front and to the left back to the front and right   left right left right left right and left and once  more right and last one left excellent work let's  

get in those hand exercises open and close open  and close let's keep that going for eight let's   go five more one two open your fingers nice and  wide three four and five bring the hands down   let's shake out those fingers let's touch the  thumb to every finger moving them along so we're  

going to go index finger middle finger ring finger  pinky finger again index finger middle finger ring   finger pinky finger let's go again index finger  middle finger ring finger pinky finger and last   one index middle ring and pinky shaking out  those hands again taking a deep breath in  

and out okay let's get into those leg exercises  now bringing coming forward in your chair we're   going to do the toe raises so keeping our heels  on the floor lifting up for five seconds one two   three four and five and bringing it down and  coming back up again one two three four five  

coming down and up one two three four and five  coming down and up one two three four and five   coming down and coming up last one one two three  four and five great work bringing that speed in   a little bit we're gonna do some calf raises now  so coming up onto our toes moving for or keeping  

them up for five seconds one two three four five  and down and up one two three four five and down   three more let's go one two three four and five  two to go and up one two three four and five and   down and last one coming up one two three four  and five okay coming down now let's do sitting  

back in the chair let's do that leg straightening  exercises working the muscles at the front of the   legs so let's hold for five seconds one two  three four and five coming down coming up with   the other leg one two three four and five and  one two three four and five and one two three  

four and five changing legs again one two three  four and five let's put it in guys keeping that   leg straight one two three four and five and up  one two three four and five and other leg one two   three four and five and last one let's go you can  do it lifting up holding for the five seconds one  

two three four and five last leg changing legs one  two three four and five bring that leg down coming   forward in the chair shake out the legs before we  get into the next exercise taking a deep breath in   and out now we're going to push into our hands  so we clench Fierce both hands in between your  

legs and you're going to move your knees in into  your fist we're going to hold for five seconds   let's go one two three four and five and relax  and coming in again squeezing those fists with   your knees one two three four and five three more  let's go pushing in holding for five seconds three  

two and one and two to go let's go pushing in with  those knees one two three four and five and last   one pushing in with those knees one two three four  and five okay shaking out those legs again let's   pop our hands on the outside of our legs sitting  up right again don't slouch over I know we're  

getting tired but put it in do your best placing  the hands on the outside of your legs and let's   push out into those hands let's go one two three  four and five and relax and let's go again one   two three four and five and relax pushing in with  those hands pushing out of the knees one two three  

four and five and two to go let's go pushing out  with the knees pushing in with the hands one two   three four and five and last one sitting upright  don't slouch over pushing in with the hands out   the knees one two three four and five excellent  work relaxing taking a deep breath in and they are

okay two five shoulder rolls one two three four and five okay let's get into some marching  on the spot now just to get that heart rate up   following along with you guys need to keep those  knees up you can do it we're only doing it for 30  

seconds swing those arms through range that's it  excellent work knees up nice and high put it in   guys let's pick up the speed a little bit we've  got 15 seconds to go lifting them up nice and   high swing those arms and swinging through range  five seconds five four three two and one great  

job taking a deep breath in and they are okay now  we're going to get into that stepping again just   stepping those feet out following along with  me that's it just nice and slow but keeping it   going let's go heels this time we did toes before  let's get here so tapping those heels out in front  

that's it just like that heels out in front  let's keep it going let's add in some arm   movements again now so same side let's go right  left right left and stay in tune with me guys   doing the exact same movements as I'm doing so  if I'm doing right you're doing right if I'm  

doing left you're doing left so left right left  right left right left right and out to front left   right left right we've got 30 seconds to go  keep it up guys let's go a bit quicker left   right left right maintain that upright posture 20  seconds to go we're almost done for today right  

left right left right left right 10 seconds  left right left right left right not long   to go two seconds left and right excellent job  guys taking a deep breath in and they are okay   five shoulder rolls again think about relaxing  your body cooling your body down five four three

two and one let's shake out those  arms taking a deep breath in and out okay we're gonna do now just place our  hands down in front just gonna stretch   out our chest by pulling our arms back like  this we're just going to hold that stretch  

okay so we're squeezing those shoulder blades  together our shoulders are down throughout this   exercise we're stretching out that chest  squeezing those shoulder blades together   and let's hold for ten nine eight seven six  five four three two and one and relaxing  

and what we're gonna do now is stretch out our  forearms so we're going to place our hands out in   front of us like this keeping the elbow straight  keeping our one hand on the other hand and we're   just going to pull those fingers back whilst  your arms in a straight position we're going  

to hold this for 30 seconds and then we're going  to change arms so following along with me feeling   the stretch in those forearms we're stretching  me out so we did work those hands today and the   forearms isn't usually next uh part of the  body we stretch out too often that's why I  

wanted to focus on it today let's go for 10  more seconds ten nine eight seven six five   four three two and one shaking out those  arms changing arms so straightening the elbow   and using the other hand to pull those fingers  back nice and gently until you feel a stretch  

in those forearms and let's hold this for  30 seconds again following along with me   again maintain that upright posture try not to  slouch guys it will be hard at first especially   if you're used to sitting in a slumped over  position the more you practice sitting upright  

throughout these exercises the stronger all your  postural muscles are going to get I've only got   five seconds to go and four three two and one  shaking out those arms taking a deep breath in   and out okay what we're going to do now is sit  tall in our chair sitting back I'm just going  

to take hold of one leg and we're just going  to hug the leg like this we're going to hold   that for 30 seconds it's our last exercise for  the day again maintaining that upright posture   by sitting upright we're going to hold this for  30 seconds we've got about 10 more seconds to go  

so really squeezing onto that leg whilst  you're sitting up nice and Tall leaning   back in the chair and five four three two  and one changing leg picking up the other   leg leaning back again holding for 30 seconds and  you've all done an excellent job for today guys  

there was another good workout working your  strength getting your heart rate up as well   working your flexible flexibility I should say  and let's hold for another 10 more seconds ten   nine eight seven six five four three two and one  bringing that leg down taking a deep breath in  

and out and there you go with another  workout that workout today was a bit   longer now if you couldn't get through the  full 30 minutes stop at the 15 minute mark   keep going through these workouts and as  you get fitter you'll get better keep it  

up you will notice differences I'll catch it  for another workout guys I'll see you then