Full 25 minutes Seated Exercises For Seniors | Complete Seated Workout For Seniors (25 Mins)


G’day everyone, welcome back to another exercise video. Those of you who don’t know me, I’m Mike, physiotherapist and your senior’s health and fitness coach, and I’ve got a great workout for you today. It’s a complete seated workout. It goes for 25 minutes. We’re going to cover everything. We’re going to work our lower body. We’re going to work our upper body. We’re going to work our strength and our reaction time. We’re going to get you’re moving. You’re going to feel great up to this workout. The more you stay consistent with these workouts, the better you going to feel, the stronger you’re going to get, then better you’re going to move to. Stay consistent guys. Get into this workout. Before you do that however, make sure you do the warm-up video. I’ll drop a link to that in the description box below, also if you’ve got any questions, you can shoot me an email at [email protected] or you can join the amazing of More Life Health Facebook support group to be amongst other amazing like-minded seniors and myself. Alright! Enough chat for me guys, let’s get into the workout. If you’ve done the warm-up, let’s get straight into it. Sitting up in your chair, shoulders back and down, we’re going to start with some upright rows. So we’re going to come forward in our chair, we’re going to move our legs apart just a little bit, your hands together and we’re going to lift up to parallel just like this. We’re not going to go any further, we’re just going to make sure the arms are parallel to the floor and then we’re going to come back down again. So it looks like this coming up arms parallel to the floor and coming back down. Okay, let’s go for 12, sitting up tall. Let’s go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and the last one 12. Great job! Bringing those arms down, shaking out those arms, taking a deep breath in and out. Can we get it into some single arm rows now, so keeping that chest up, we’re just leaning forward a little bit replacing one hand on our leg like this. Bringing the other hand down by our side, straight arm and we’re going to pull back squeeze those shoulder blades together and again, we’re going to go for 12. So the arm stays straight, we’re coming back pulling those shoulder blades together and then let’s keep it going through it 11 more to go 1, 2, 3, 4, 5, and 6 and squeeze those shoulder blades together for 5, 4, 3, 2, and 1. Bringing the arm down, let’s get for six more 1, 2, 3, 4, 5, and the last one 6. Bring that arm down, shaking it out. Let’s change arms, leaning forward, keeping that back straight. Don’t round it over. Keep it straight. Let’s go for twelve and 1, 2, 3, 4, 5, and 6, squeezing for five seconds 1, 2, 3, 4, and 5 coming down. Let’s go for six more 1, 2, 3, 4, 5, and the last one 6. Excellent job! Sitting up straight, taking your deep breath in and out. Okay! Let’s get into some heel raises and toe raises as well so maintaining that upright posture, we’re going to lift the toes up like this. I’m going to come up onto the heel so it looks like this, toes heels, toes heels, toes heels. And we’re going to go for 12 in 3, 2, 1, following along with me, toes heels, toes heels, toes heels, toes heels, toes heels, and for 6, toes and heels. Okay, let’s go for six more, toes and heels, toes and heels, toes and heels, toes and heels, two to go, toes and heels and last one, toes and heels. Great job! Taking a deep breath in and out. Okay! We’re going to get into those knee raises or knee extensions. We’re going to bring the leg up, we’re going to hold for three seconds and slowly bring it back down. Okay! Again, if you get pain in that knee, don’t go to full extension, keep a slight bend in the knee, hold it and bring it down. Okay! So let’s go up three seconds 1, 2, 3, and three seconds down 1, 2, 3. Let’s alternate legs lifting up 1, 2, 3, bringing down 3, 2, 1. Excellent work! And up, hold for three seconds and bringing it down. Maintain that upright posture, hold for three seconds and bring it down. Nice and slow, again on the other side, bringing up for three seconds and slow down. Another side, up for three seconds, bringing it down and again up for three seconds bringing it down, up for three seconds, bringing it down. Let’s go two more each side and up, 1, 2, 3 and up, 1, 2, 3 and last one 1, 2, 3, bringing it down and 1, 2, 3, bringing it down. Excellent work! Let’s do some shoulder rolls, 3, 2, and 1. Great job! Now, moving back in your chair, we’re going to rest a little bit for this one, so sitting back in your chair, we’re just going to do those knee extensions, holding for five seconds 1, 2, 3, 4, 5 and bringing it down same with the other leg 1, 2, 3, 4, 5. You’re going to feel the front of those legs working throughout this exercise, keeping it nice and tight at the front of the muscle here when you’re lifting it up so 3, 2, 1. Again on this side squeezing that muscle 5, 4, 3, 2, and 1. Another side, 5, 4, 3, 2, and 1, another side 5, 4, 3 2, and 1. So three more to go each side, let’s go, let’s go for three second holds now 1, 2, 3, bring it down. Another side 1, 2, 3 bringing it down. Now, this side lifting up 1, 2, 3, bringing it down. Now this side bringing up for three, 3, 2, and 1, bring it down and now we’re going to hold for seven seconds on this side. You can do it, guys! Let’s go 1, 2, 3, 4, 5, 6, 7. Great job! Now this side, seven seconds, keeping it up 1, 2, 3, 4, 5, 6, and 7. Excellent work! Let’s go for four seconds 1, 2, 3 and 4. Now this leg 1, 2, 3, and 4. Excellent work! Shaking out those legs, taking a deep breath in and out. Okay! Now we’re going to get into some heinie marching so I’m coming forward in the chair. We’ve set into 30 seconds of that pioneer marching so bringing that leg up as high as you can, just following along with me. We’re going to keep this going. That’s it, guys! Bringing it up nice and high. You got about 15 seconds to go following along with me, bringing them up nice and high and let’s go for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Great job! Coming forward in the chair. Okay, now we’re going to do some knee flexion so bringing that leg back, we’re just going to bring it back underneath us and then, changing legs. So we’re going to do 20 each side, sorry, 10 each side to get to 20 and following along with me. Bringing that foot back underneath you, two-stepping back placing those toes on the floor and let’s keep that going so we’re going to go five more each side 1, 2, 3, 4, and last one 5. Okay! Shake out those legs, now we’re going to go again for two more each side 1, let’s hold for 3, 2, 1. Bring that foot out in front, other legs, bring underneath, let’s hold for 3, 2, 1. Let’s go once more each side 3, 2, 1 and last one 3, 2, 1. Excellent work! Shaking out those legs, sitting back in your chair. What we’re going to do now is some marching combined with some opposite arm movement so it looks like this and this and you’re leaning back in your chair for this exercise. Keep that stomach tight and we’re just going to do this for about a minute so bringing that leg up, bringing the opposite arm up as well. Just start one going nice and slow as we get into this, we are going to pick up the speed a little bit. That’s it, guys! Doing your best, try to reach up as far as you can, get that full extension in the shoulder so reaching up as far as it can and then bringing those knees up as far as you can as well, then let’s go a little bit quicker so moving those arms up, moving those legs up. We’ve got 20 seconds to go, pick up speed a little bit more. That’s it, guys! Moving those arms, moving those legs. Excellent work! Let’s slow it down now, that’s it, lifting the same arm. Sorry! Opposite arm and the opposite leg. Let’s go for 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1. Great job! Shaking out those legs, taking a deep breath in and out. Again, shaking out those legs and then we’re going to do some reaction-time work, so sitting back in your chair. What I’m going to do is call out either one or two and for 1, you’re going lift up your left arm, for 2, you’re going to lift up your right arm. So try to do it as quickly as you can to work that reaction time so hear my number, think about what it is and do the corresponding movement. So let’s get 1, left arm, great job, and 1 left arm again. Excellent work! And 2 right arm and 2, right arm. That’s it! Let’s mix it up a bit 2 and 1 and 1, and 2. Great job! And 1, that’s it! And 2 and 1 and 2 and 2 and 2 and 1. Now, I’m going to add in 3 or 4 and three minutes left arm out to the side, to the left side and four minutes right arm out to the right side, so 1 that’s it! Left arm up to the top and 3, good, left arm out to the side. Try to do it as quickly as you can when you hear the number and 4, good right arm out to the side, 3, good left arm out to the side and 2, good right on up to the top and 4, good right arm out to the side and 2, good and 2, and 1 good and left arm up to the top and 1, good and left arm out to the top and 3, good left thumb out to the side and 4, good right arm out to the side and 3, left arm out to the side and 2, right on to the top and 1, and 2, good right arm to the top and 3, left arm out to the side, and 1, left arm to the top and 4, good right arm out to the side and 2, right arm to the top. Excellent job, guys! Let’s take a deep breath in and out. Okay! We’re going to get back into some marching up. This time, we’re going to do same side arm and leg lifts. Okay! So sitting back in your chair but maintain that upright posture, what we’re going to do is same side arm and leg so pushing up to the ceiling as you bring that knee up as well. Again, we’re going to do this for 60 seconds, and we’re going to have a little break before we get back into it. So let’s keep this going, following along with me, let’s pick up the speed a little bit, moving those arms, lifting them up as far as you can, moving those knees as well. That’s it, guys! Lifting up nice and high, picking up that speed again. Let’s keep it going and following along with me and let’s slow it down a bit nice slow movement, lifting it up nice and high, got about 25 seconds to go. Following along with me. Lifting it up, don’t slack it off, picking up nice and high, concentrate on what you’re doing. As our legs start to get heavier, you find your movements or not be able to lift them up as far as you, concentrate on what you’re doing and let’s go for 5, 4, 3, 2, and 1. Excellent work! Shaking out those legs, taking a deep breath in and out. Shaking up those arms. Okay! Having to break guys, grab a drink and water. I’ll see you back here soon. Okay! Let’s get back into it guys, coming forward in our chair, placing your fists together between your legs. I’m just going to lift up our arms with our elbows parallel to the floor and we’re going to go up to 12 and let’s go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and last one 12. Great job! Holding those elbows for 5, 4, 3, 2, 1, bring them down, shaking out those arms. Let’s do some shoulder rolls for the twelve 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and 12. Great job, guys! Shaking out those arms, taking another deep breath in and out. Okay! Keeping that back straight, your feet out in front a little bit and we’re going to lean forward and we’re going to do those rows again. So there’s one rose, one hand on your knee the other arm straight by our side. Lifting up, squeezing those shoulder blades together and let’s go 12 all the way through, you can do it! Let’s go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and the last one 12. Great job! Shaking out the arm. Exchange arms, keeping that back straight, chest up. Let’s go for 12 again 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and last one 12. Great job! Coming up, taking another deep breath in and out. Okay! Let’s get into 12 heel raises. Let’s go straight into the heel raises 1, 2 up nice and high nice toes 3, 4, 5, 6, 7, 8, 9, 10, 11, and last one 12. Great job! Bringing those legs down, shaking that. We’re going to sit back in the chair. Now we’re going to get into the toe raises, so lifting the toes up nice and high off the floor. Let’s go for twelve 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and 12. Great work! Shaking out those legs, taking a deep breath in and out. Okay! Now we’re going to get back into those new extensions. So, sitting back in your chair, lifting your leg up, holding for four seconds and bringing it down. Okay! Changing legs, holding for four seconds, bring it down. Let’s go for six on each leg, holding for four seconds and down, same on the other side, bring it up nice and high. If you don’t get any pain holding for four seconds and bring it down. Now again bringing up, holding for four seconds, bringing down, changing legs four seconds, bring it down again, holding for four seconds, bringing it down again. Holding for four seconds and bringing it down, keep it going. Let’s go three more other side and down, up and bringing it down, and up and bringing it down, up and bringing it down, last one, each side up and bringing it down and again up and bringing it down, shaking out those legs. Now, what we’re going to do, we’re going to place our hands on the chair, we’re just going to lift up both legs at the same time, this time hold for two seconds and bringing it down. So let’s go for 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Bringing those feet down, having a little rest, we’re going to lift up, hold for two seconds and bring it down, lift up, squeeze those muscles at the front, hold for one and two, bring it down and let’s go again, coming up, holding for two seconds 1 and 2 and bring it down. Great job, guys! Shake out those legs. We will have felt those legs really working throughout that exercise and taking a deep breath in and out. Okay! Come forward in your chair. And then what we’re going to do is place our hands on the chair, we’re going to bring both legs underneath us. We’re going to do that for 12 so let’s go for 1, 2, 3, make sure you keep that stomach nice and tight as well 4, 5, 6, 7, 8, 9, 10, 11, and last one 12. Great job! Shaking out those legs, again taking a deep breath in and out. Let’s get back into the reaction working out, guys. This time, we’re going to get, 1, left arm out to the front, 2, right arm out to the front, 3, left arm down to the side and 4, right arm down to the side. Okay! This time, I’m going to call out a combination of numbers at times as well as soon as you hear the numbers do the movement. So you’re thinking about it and then do the movements quickly to help practice that reaction time. Okay, so let’s go 1, left arm out to the front, 2, right arm out to the front, 3, left arm down by the side and 4, right arm down by the side. That’s it! Great work! On 1, 2 left arm right arm out to the front, great job and 1, 2, left arm right arm out to the front and 3, 4 left arm down to the slide, 4 right arm down for the side. Let’s go 1, 2, 3, 4 left arm, right arm, left arm, right arm great job and 1, 2, 3, 4 left arm. That’s it and let’s go here 1, 2, left arm right arm. Great job! Again, 4, 3, right arm, left arm, great job again, for 4, 3, right arm, left arm. Excellent work! And 3, 4, left arm, right arm, and 3, left arm, great job and 2 right arm out to the front and 1 left arm out to the front and 4 right arm down to the side and 1, 2, 3, 4 it’s left arm, right arm, left arm, right arm. Great job! Let’s got 1, 2 left arm, right arm. Great job! Taking a deep breath in and out. Okay, let’s finish off with just some arm work. So we’re going to do some bicep curls, arms, waist side, we’re going to go for 12. Let’s go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, and the last one 12. Great job! Straining those arms. Let’s get straight into some shrugs. So let’s shrug up four three 1, 2, 3, knots to a shrug and get into a bicep curl so shrugging up, bringing the arms down. Doing a bicep curl, coming back down. Do that again, shrugging up, coming down, do your bicep curl then we’re going to push up to the shoulder press and we’re coming back down and let’s do that for five reps coming up into the shrug, coming into the curl, coming into the press and coming back down and that’s 1 and doing the same thing into the shrug and the bicep curl straight into the press, that’s 2 and shrug bicep curl, press that’s 3 and 4 bicep curl into the press and down and last one showing you all the way up, coming down bicep curl straight into the press far as we can go and coming back down. Shaking out those shoulders, taking your deep breath in and out and now we’re just going to take three breaths to relax our body to sitting back in the chair, relax those shoulders, take a nice slow deep breath in through the nose and a nice relaxing deep breath out, letting go of any tension. Let’s do that two more times, breathing in and out. And last one, nice deep breath in through the nose and a nice gentle breath that out. Shaking out those arms and we’re all done for today and they have a complete seated workout for seniors. I hope you enjoyed that workout, guys. Now, if you did like that workout, make sure you subscribe to this channel and press the thumbs up, also for a free 4-week exercise ebook, head over to morelifehealth.com, sign up for the mailing list and join the Facebook support community as well if you’ve got any questions to learn more about your health and fitness to be amongst other like-minded seniors. Thanks for following along guys. I’ll catch you next time. I’ll see you then!

2 Comments

  1. Thank you , Thank you , This was a great workout for my grandmother. It got the whole family doing it. We had smiles and a good feeling at the end of it. We found the number and arm part to be tricky but we had good fun trying to do it. My grandmother suggested that if you slow down the counting a little more she may be able to keep up. We will definitely watch this again. Looking forward to more.

  2. Wonderful work out I am stiffer than a girder. And yet I feel so much better and flexible after the 26 minutes so thank you

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