Rediscover the joy of movement with Chair One Fitness, an uplifting online class specifically designed for adults aged 55 and older, beginners, and those with limited mobility. This program blends gentle seated cardio, functional strength training, and essential balance exercises to help you move with greater confidence in your daily life. Whether you are looking to improve your joint mobility or simply boost your mood through upbeat music and social connection, this accessible routine meets you where you are, ensuring that staying active is safe, effective, and fun.
Class Summary
Class Time:
4 hours of learning!
Class taught in:
English
Available:
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Chair One Fitness – Movement for 55+
Class Length: 45–60 minutes
Format: Chair-based with optional standing support
Equipment: Stable chair (no wheels), light weights or water bottles (optional), upbeat music
Population: Adults 55+, beginners, limited mobility, balance concerns
Class Objectives:
Improve circulation and joint mobility
Increase strength for daily living
Enhance balance and coordination
Boost mood, confidence, and social connection
Encourage lifelong movement habits
Lesson Plan Structure
1. Welcome & Safety Check (3–5 minutes)
Greet participants warmly by name when possible
Quick reminder:
Sit tall, feet flat
Work at your own pace
Pain is not part of the plan
Breathing reset: inhale through the nose, exhale slowly through the mouth
2. Warm-Up: Gentle Mobility (8–10 minutes)
Purpose: Wake up joints and prepare the body
Seated posture alignment
Neck mobility (slow turns, side tilts)
Shoulder rolls (forward & back)
Arm swings with controlled range
Wrist and ankle circles
Marching feet while seated (light rhythm)
Cue often: “Smooth and easy… we’re warming the engine.”
3. Cardio Rhythm Section (10–15 minutes)
Purpose: Elevate heart rate safely
Seated marches with arm movements
Side taps + reach
Heel digs forward
Light boxing punches (low impact)
Alternating knee lifts
Tempo changes using music
Encourage clapping or snapping for rhythm
Offer standing option behind chair for those able
4. Strength & Functional Movement (10–15 minutes)
Purpose: Support independence and daily tasks
Upper Body
Bicep curls
Overhead reach (or shoulder-height option)
Chest press
Rowing pull-backs
Lower Body
Seated leg extensions
Heel raises & toe taps
Sit-to-stand (optional, assisted)
Core & Stability
Seated torso rotations
Side bends
Abdominal bracing with breath
Cue: “These are the muscles that help you get up, carry groceries, and stay steady.”
