10 Min Chair Workout for Seniors – HASfit Seated Exercise for Seniors – Chair Exercises for Elderly

10 Min Chair Workout for Seniors – HASfit Seated Exercise for Seniors – Chair Exercises for Elderly


[Music] hello I’m coach Kozak from a spit and this is my 10-minute share workout for seniors this is a great workout to get your heart rate up and build strengthen your entire body for your chair I recommend you use an office chair that’s nice and stable opposed to sitting back in a recliner there’s no equipment required but if you’d like you can either use a very light pair of hand weights or a couple of water bottles depending on your fitness level you may not even need to use weights at all I’m gonna do this entire routine with you let’s get started okay you’re going to start with the light warm-up and whether or not you’re going to use any hand weights for this workout during the warmup I want you to go ahead and set those to the side okay so the first thing we’re going to start with this is a light march in place nothing special try your best to coordinate your opposite arm and the legs working together give a little coordination going as well as moving strength get your heart rate up and make your long tour ball at the same time and three two one and break next start with your hands at your side we’re gonna do a fly your arms nice and loose and try to bring the arms up to parallel with the ground it’s not a race so don’t feel the need to go really fast we’re just doing this for 15 seconds nice and relaxed who’s sending up little shoulders and three two one good okay that’s very similar we’re just gonna work on a different plane start with your arms on the front of you we’re going to open your chest up stretch your chest and then close it back and call this a chest clap and here we ran through this one for 15 seconds nice and relaxed you’re not trying to race breathe and tired good arms up parallel to the ground and three two one bread good I’m glad that’s one’s a breathing exercise that also works your abdominal muscles so I want you to take a big deep breath in suck in your stomach in and you’re going to hold that for three seconds one two three nine to push down breathe out and push how about your stomach for three seconds push it out push it out two one okay relax we’re gonna do it again and breathe in suck it in your stomach sucking in your stomach like you’re trying to fit into a pair of jeans and breathe out and push it out on your ass push it out like that stomach I can press it up against your pants and relax okay good one more time and breathe in suck in that stomach hold it in hold it in three two one and push out and push out on that stomach two one and break good now we’re going to go back to that marching place very good opposite arm and legs working together just get your feet anywhere from one to two inches off the ground you don’t need that much clearance just make sure you’re getting it up off the ground good sitting up big and tall in your chair the whole time I want you and I don’t want you to sobs for good posture 3 2 1 okay going back into the fly nice and relaxed again shoulders are back make sure you have that your bus screw all the way back in the chair it’ll really help you keep good posture the entire time oh nice and relaxed 2 1 and great now let’s do another 15 seconds of that chest clap arms out and open up big wide and close very good we’re gonna practice that will build me down range of motion all your joints are really help your flexibility and prevent stiffness all over very good and three two one alright hands back you know that let’s do that breathing exercise one more time and breathe in hold hands sucking on that stomach after tight and breathe out push it out on those stomach muscles the stuck muscles working I can’t and last two more times here we go and breathe in keep a good posture flex those ABS and breathe out push out on those ABS you know contracting tighten it up and relax okay just one more this and breathe in hold it on those abs like some flex up and breathe out keep that stomach nice and tight two-one-zero okay good check it out warm up round is over let’s okay for the first string drop see I’m going to use water bottles but if you’d like you can use a couple light dumbbells anywhere from two to three pounds if you just want to use the body and arms that works fine too okay first one I do is a lateral shoulder raise nice and control keeping your arms straight I want you to bring your arms until they’re parallel with the ground keep your shoulders back and your head chest up whole time very good three two one and break next you want to sit hands on collapse we’re gonna do a leg extension we’re gonna alternate one leg at a time bring your legs all the way up bending at the knee nice and control it’s gonna work your quadriceps muscle over your knee all the way up all the way down you’ll notice I’m able to get my leg just about parallel to the ground that’s okay if you can only get yours out to here to start and you’ll notice as you do this your range of motion will improve and you’ll get better at it and you’ll be able to get your leg up high that’s what dream and three two one very good next we’re gonna bend over in our chair keep your head up and grab your weights or Y bottles and we’re gonna roll keeping your elbows in this for fifteen seconds your elbows up as high as you can pretending like somebody put a string on your elbows and pull your elbows back through the spring that’s how we get visualizes very good make sure three the whole time and three two one all right back up in our chair come on back with that light a little raise your shoulders back we’re doing this one for 15 seconds keep those arms straight and I’m going to keep your mind here the whole time to breathe so very important breathe breathe breathe good job and then three two one Ruff’s okay seven wakes down on your left shoulders your back let’s go back through that leg extension one at a time very good not a race nice and controlled movements flexing top of your left quadricep every single time and again trying to increase your range of motion challenge yourself to see how high you can get that leg good to one and great hanging back over to the chin keeping your head up and keep your back straight and now we’re going to pull back on your elbows nice rolls you can grip one for your back muscles that’s not work good good good and five four three two one all right one more time through picket on our chair and we’re doing raise nice and controlled again very important to keep that good posture don’t be leaning back in your chair because just singing up with good posture is actually going to work the core so we’re gonna core work just the whole time just by keeping good posture and great answer yeah let’s do that leg extension once again one at a time very good and breathe a little stretch in the back of your leg on this one that’s good that’s expected just means you’re gaining flexibility make sure you’re not rubbing your legs up they’re nice and controlled movements the whole time all right good and last one and for one more set of the bent over rows keep that head up back straight full time and pull back elbows and five four three two one all right good that rounds oh alright let’s start the next round we’re gonna work on your hip starts and feet your thanks together we’re gonna pick them up open them up and closing we’re just opening those hips and close this is gonna work adductors and your abductors your hip muscles as well as increasing your range of motion very important than strengthening those hips many people loose and mobile a lot too stiff very good more and back to set good next using your weight we’re gonna do a shoulder press straight up straight down if you notice I got a nice floor were using motion where I’m able to finish all the way up top but you might be a little stiff and we’ll give it up about that high that’s okay but every time try to push yourself and try your best give it up just a little bit hotter very good John excellent three two one and great good excellent you set your weights down laughs put your hands together I’m going to twist side to side go for 45 to a 45 not all the way and I want you overextended put too much torque on your back just a nice little twist in good posture work out your core and your abdominals good five grand holds over 45 degrees and three two one all right very good next we’re going back to the hip open and close open those hips and close good posture the whole time you’re doing this and what you do I want you to pick up your feet don’t drag your feet on the ground back before that actually pick them up every single time need to get them up high put just enough you’re not dragging your feet on the ground and last one right good okay go back into that shoulder press all the way up all the way down again nice full range of motion during an excellent job I appreciate you working with me today probably if you’re taking the initiative to get this work done it’s going to be worth it in the long run that’s for sure and three two one rest okay very good same your weights down we’re going to go back into the twist side to side nice and control on this one don’t want too far our you start to feel strain on her back just enough to get a little work in your core and your oblique muscles good job side to side and three two one all right and okay those those hips one last time 15 seconds on wheel all the way close I’m great keep it up and as always we are remembering to breathe good posture straight up and down don’t lean back in the chair and rest one last time to the shoulder press all the way up all the way down very good nice and controlled again not a race just getting as many reps in as you can good job keep it up your doctor is going to be happy when you tell him you’ve been working out that’s for sure and make their job a lot easier good job come on keep it up three two one all right no more loops let’s do our last set of our twist now side to side good job I’m sure breathing and going from a 45 to the 45 excellent work and five four three two one all right one more round to go all right third and final round shoulders are back with an upright row we have all spacing to you now I want you to bring your elbow up every time similar to the one you did in the previous round where you were pretending that somebody’s pulling your elbows over the screen now you do the same thing she’s gonna work your upper back and your track muscles nice and controlled and on this one don’t feel the need II really stretch it squeezes it strain it out of the top just a nice controlled contraction whatever feels comfortable you don’t need to come all the way up and really nice and easy this a little bit forward in your chair with one leg out in front of you straight I’ll keep that we’re gonna do a one-legged bend over and come up bend over about a 45 degree angle and come back up and while you’re doing this you should feel a stretch in the back of your leg this outlet stream every time three two one and switch your legs very good this one works your backside and your hamstrings make sure you have this leg straight don’t try not to have a bend in this very good all the way up every time 45-degree angle and then sit up big and tall excellent just like that and three two one and zero good okay staying out in front of your chair you wouldn’t set whatever you’re using down on the ground we’re gonna do a chair dip all this is is we’re gonna pick yourself up onto the chair using your upper body and back down that’s it you’re not gonna get a whole lot of range of motion pick yourself up and back down if you can’t quite get yourself up all the way you can use your legs a little bit for a little bit of help and back down this might be the toughest one we’ve done all day give yourself up let’s do it one more time and up and back down good okay hand weights so here’s your back and let’s do another set of up right girl good work and as always we are remembering to breathe good job so proud of you for sticking with me today or even taking the initiative workout doing a great job and 5 4 2 1 okay one leg on the front shoulder the back bend over at your waist to a 45 degree angle and back doing that scratching the back you’re late every single time working your hamstrings and your back side and at the same time need flexibility 45 and back up let’s go one more good switch it up excellent work that stretch every single time and come up big and tall one between now we’re getting to breathe keep breathing I’ll tell you what if we get to breathe it’s gonna make this work out a whole lot harder so let’s not forget to breathe very important to remember that nice and controllable breathing let’s go a little more hand weights down and back into the chair dips it is many controlled chair dips one more good good good one more time through we’re almost done stick with me here okay shoulder your back good posture and we’re doing the upright rows for fifteen more seconds very good bring those elbows up high not the hands up high but the elbows up high hands will stay loose underneath good and three two one okay put that one leg out and over to a 45 degree angle and back up big and tall good good good we have less than a minute remaining keep up the good work you come this far you can make it the rest of the way and let’s do one more and switch it up let it go and then over at 45 degree angle and that good job keep breathing and I’m one last one good job the water bottles now and let’s do chair gives United meet your brought the chair that’s okay just press as hard as you can into the chair every time and it will get just as much working everybody has to start somewhere really important that you remember that let’s go one more all right good job you’re all done thank you so much for working out with me today I recommend it repeat this routine two to three times per week for best results if you do that you notice little things like getting out of bed in the morning getting out of your chair will become much easier if you like this workout check out a Spitz website one hundreds of your additional free workouts we have our free meal plans there to gain or lose weight as well as our complete thirty to ninety day fitness programs please do me a favor and subscribe to our youtube channel like us on our Facebook fan page and follow us on Twitter for the best daily motivation a lotta grab sat by our store pick up a t-shirt or a poster whatever it takes to keep you motivated and on track once again i’m coach Kozak Kumasi and I’ll see you at your next workout [Music]

100 thoughts on “10 Min Chair Workout for Seniors – HASfit Seated Exercise for Seniors – Chair Exercises for Elderly

  1. I liked very much your choice of exercises for seniors.  This was very much related to my MotherMuscle video for women over 40.  Please watch it and give me your feedback.  Thanks, MotherMuscle,LLC

  2. why does he call this workout as '10-minute'   if it takes 21 minutes?  Anyway, I find this instructor , this teacher, very competent and dedicated to his classes. I like it the motivational sayings along the walls. I wrote them on my journal. I do 4 videos of his- I am 68 and able to follow the more difficult ones, and use the easiest as warmups. I do the aerobics and workouts 3 times a week.. Thank you, handsome teacher

  3. this is really great and my mother who is diabetic type 2 and aged 66 worked out seriously and  it had an amazing result …with her glucose level and insulin units decreased from 38 per day in 3 breaks …and now with just 15 and of course with diet  Thanks dear from my mom to u

  4. These are great – I'll be leading my tiny group of v frail seniors later this afternoon and am always looking for inspiration – as you can imagine, it's a self-limiting business but we do try!  🙂

  5. We make elastic resistance bands that attach to desks or tables that solve the problem of achieving active sitting. You can stretch and tone your lower body all day while you work. We use only latex free environmentally friendly products and part of the proceeds go to support ethical campaigns in our community.

  6. this is just what I needed. thank you. I'm not a senior but I've had 2 strokes and I fall down when I stand up …I've become chunky cuz can't jog anymore. at least this way…this wore me out by the way…I can gain strength and fitness at a level that works for me now.

  7. Just did this workout with an 80+ year old retired nun at the care home where I work, and it's a good one! Thanks Coach Kozak. Sister went on to tell one of the nursing aides that "It's good and energizing. He's easy to watch, too!" 😉 We'll keep this one in the rotation of morning exercises for a long time to come.

  8. hi everyone ,if anyone else wants to discover fitness dvd for seniors try Loctavan Senior Fitness Strategy (do a search on google ) ? Ive heard some extraordinary things about it and my buddy got great success with it.

  9. THANK YOU SO MUCH FOR YOUR FABULOUS WORKOUTS! WE ARE RESIDENTS AT A SMALL NURSING HOME IN CT AND I AM THE THERAPEUTIC RECREATION DIRECTOR.      THE WORKOUTS ARE FUN, EASY AND ADAPTABLE TO PEOPLE WITH VARYING LEVELS OF ABILITY!!!!! AMY

  10. Love these work outs, following the best I can after a long illness. I have muscle wasting in my thigh muscles (quads?) and wondered if there is a chair workout that concentrates specifically on this area or on the legs as there feel to be a lot of emphasis on the arms to me ?

  11. Thank you for this. I'm so glad I found it. I am 79 years old with a-fib so am afraid to get my heart rate up very much as it goes into arrhythmia so most exercises are too much for me. I am over 300 lbs and it is almost impossible to do much any more, but I'm not ready to become totally sedentary yet. This feels like just what I was looking for. My first workout was this morning and I lasted through it and it feels good. I will come back to this again as I think it is about all I can do right now.

  12. Love these workouts, I have a disability and am glad I came across these workout to help with my movement's thank you so much

  13. I had been using a workout video based on variations on walking in place that I just loved. But I've developed knee problems as I have both psoriatic arthritis and osteoarthritis. I also recently had an arm and shoulder injury that required extensive trauma surgery. I just finished doing your 17 minute chair workout. GREAT. I need to keep moving and these help me avoid putting stress on my bad knee and are easy for me to adapt to accommodate my arm injury. Thank you! (Oh, I'm 67 years old.)

  14. you are amazing! this is just what i was looking for!
    thank you so much for sharing these wonderful videos. bless you.

  15. This is the first week that I have done these exercises.  I chose to do them on Mon, Wed and Fridays.  The only one I had difficulty with was the chair dips.  I have wide hips so I took 2 other kitchen chairs one on each side of the one I was sitting in and used those to do the dips.  Really hoping to be able to get my butt off of the chair.  That is my 1st goal.  Thank you so much!!!

  16. I really like this exercises, and appreciates that the routine is really achievable for seniors with disability like me

  17. I dislike exercising, but I love this workout!! I try to do it at least 6 days a week. I could feel a difference in just one week. I have recommended this video to all my friends.

  18. This is great. Since I've had 2 knee surgeries, I've been looking for exercises that I could do sitting down since I can't stand very long. Hard to find videos where the host is pleasant and engaging.

  19. This is my first time, but I plan to do it again and again. I will be 70 in a few weeks and this really helps me to feel I am still being fit on some level. Thank you.

  20. I love this video thank you and yes after a few days I felt a big difference in my energy level. this is my second week.

  21. This was great! Working out with my 86yr old Mom with this video! And passing it on to my sisters. Good to do this at any age.

  22. Excellent Job, Coach. Perfect starter for seniors who've been inactive for whatever period of time. The exercises, pacing, "tricks, tips & traps" are spot on for these exercises. BTW, an observer or mirror would be ideal for the participant to verify they are following the "tricks, tips & traps". Cudos, Nice Job!! … dw

  23. THank You! These workouts are exactly what I need to help with my mother.
    My mother is elderly and has much difficulty doing any kind of exercises.
    I am doing your workouts with her. It helps her alot and gives us time together that is productive.
    She can't do the entire 10 min workout but she is trying and it helps her depression to succeed even a little.

  24. Thank you so much Coach Kozak i can see and feel the change in my body. maybe 60 is not so bad. so much energy.

  25. Hi, thanks for the great service you provide for those of us who are housebound and in pain. I often use the 17 min video,but have checked out others. Is it best to stick to one workout or to use others from time to time? Does consistentcy matter when choosing a program to use?

  26. thank you for this, I was bedridden for three years, but I could get up to go to the back room and bath myself, this work out was just what I was looking for, have a nice day and thank you for doing it for free,

  27. Thank you for the great workout . If I were to change anything in this exercise for ELDERLIES, would be to take the music/ noise in the background out . For elderlies it's confusing and hard to understand due to hearing loss or mentally disable to follow when distracted .

  28. I have started to do these exercises with you for over a week and I feel great.   Thank you for posting.

  29. love this workout . good for my legs and knees . A nice warm up for my other programs that I do.

  30. These exercises are excellent. I am 72 and have Neuromuscular disease and can't do any standing exercises. I have been doing these exercises 2 and 3 times per day. I feel so much stronger now after doing them for the last 2 weeks. When I saw my doctor I was telling him about the exercises and he was very happy. I have had over 400 physical therapy visits, but I like these exercises better. Thank you so much for making this video available.

  31. After writing to you the other day, I have to tell you I feel so blessed having found your site. I have been doing the exercises for almost 3 weeks now and I do them 2 and 3 times a day. My blood pressure has dropped about 20 points. My doctor will be so happy when I see him in September. Thank you, thank you for your wonderful site. I have followed other therapists, but you are the very best!!!!

  32. This is truly excellent! I got back home from a knee replacement and this is just the sort of initial workout I was looking for! Thank you!

  33. This is how I got started, Hasfit you still have the best-seated workouts. After my second ankle surgery, sometimes I still have pain in my foot. I enjoy doing these workouts when I don't feel like going to the gym. I always come back and visit these videos. I also created one. Thanks for the inspiration! Have a great weekend.

  34. I have really enjoyed the HASfit Seated Exercise Program. While recooperating from pelvic and shoulder fractures and injury, these were a nice addition on the days when I did not have structured Physical Therapy. I have a home exercise program, yet these provided variety. I am also building stamina by doing more than one on certain days. Thank you!

  35. I was amused that the 10-minute workout is actually closer to 19 minutes. Thanks for the workout — I'm enjoying it.

  36. great workout fo ray mom! the techno music was distracting for her though…:) maybe classical or something if you need background music for seniors…

  37. I feel so blessed to have met you, love exersise with you.your kind and positive nature makes it a pleasure for me.thank you.

  38. Thank you. I really enjoy joining you in these chair workouts. Something special … maybe it's your encouraging words while we exercise. Thanks

  39. I did your workout and really liked that I could do with you. I have difficulty in walking as I have sciatica. Thanks.

  40. I go to the gym at least 3 days a week and when l came across this workout for seniors and tried it I was so amazed. I am going to continue to do both. Thank yo

  41. I love this video! Thank you! Do you have any videos like this for Alzheimer's/dementia patients that have no words except maybe "up, down, in, out, or similar. The talking confuses them and they get frustrated and won't do them.

  42. Hi! Love these videos. I recommend them within my senior living company. One suggestion: if seniors were in your videos, doing the exercise along with you, it would be a hit. Consider featuring old people, it would make it much more relatable and engaging for older people to watch.

  43. My sciatica is painful. please let me know what kind of exercise I can do to reduce the pain. Thank you

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