25 Minute, Slow Tempo, Seated Workout For Seniors | Beginner | More Life Health

Join me (Mike - Physiotherapist) for this completely seated 25-minute workout that goes at a slow pace. This workout was designed for those who require a slower speed of exercise. A good place to start for those very new to exercise also.
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In this video, we cover:
Warm-up: 00:30
Upper Body Exercises: 05:25
Lower Body Exercises: 10:11
Beginner Coordination: 16:14
Beginner Cardio: 18:22
Core Holds: 20:14
Relaxation: 21:21
End of Exercises - Outro: 25:59
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Do your best and any questions ask below!
- Mike
DISCLAIMER:
More Life Health offers health, fitness, and nutritional information and is designed for educational purposes only.
All videos and information are not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet.
You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs.
Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.
#morelifehealth #seniorsexercises #exercisesforseniors

[@MoreLifeHealth]

Hey Everyone, This workout is done at a slow tempo, so it’s a good place to start if you, or someone you know, has difficulty keeping up with other workouts. Stay tuned for more exercises and stay well! Mike

[@beryl-elisehoffstein8721]

This is great for a senior like me. Thank you.

[@raepress2170]

Just found your program Thankyou so much Great slow movements

[@judiththereselevine2456]

I just found your routine, Mike, and cried when I realized that this weakened body is able to follow your instructions. Well most of the time, that is, and I know that I'll progress. Already not only my body is happy, but my mind and emotions as well. You have such a beautiful heart, and even knowing that you care is healing in and of itself. May you too be well-blessed on every level of your being. And wow, what a smile you have. Thank you so very much. :)

[@ediecerniglia-witner5297]

I just found you! I am so happy that I did.

[@marimar7449]

Thoroughly enjoyed it :)

[@juliehake2635]

Love that he keeps reminding us to sit up straight and not slouch. Also love his accent when he says cease for six and fingah for finger. He is patient and goes at a nice pace for those following. Nice Work, Mike.

[@HazelSpriggs-yw3qh]

Thanks Mike for helping us elderly people keep moving and being such a incredible help to our quality of life. We're forgotten most of the time, and seems every little bit helps to keep us active. Thanks a lots and I enjoy your routines.

[@sandyhough3901]

I recently found your videos and have been spending 30 mins a day with you. Thank you for giving us a variety of quality routines that this 80 yr old body can do. I can feel they are working to improve my strength and balance with the added bonus of hearing your voice in my head throughout the day reminding me not to slouch and to hold my shoulders back and down. Lol I also appreciate the deep breathing you include. Thank you for helping me achieve my goal of staying as strong as possible as I age.

[@MoreLifeHealth]

You're more than welcome Sandy! And good job with all the exercise you're doing! 🙂💪

[@christabellelysander4392]

Thank you so much, Mike, for this slow tempo seated workout. God bless you!

[@irenedwyer1049]

Love this slow exercise enjoyed it! I do different exercises everyday to keep myself mobile love them all I also walk! Thanks Mike 👍

[@MoreLifeHealth]

You're welcome Irene. Great to hear you liked the video and good work with all your exercises (and walking). 😀

[@wimala8576]

I did

[@wimala8576]

Thank you Mike I do exercises with you 💕😊❤ and my fitness is greatly improvedy

[@wimala8576]

Thank you Mike good luck and god bless you

[@bhagyalakshmimurali1701]

Greetings and all good wishes to you and your loved ones,dear Mike .May 2023 be the most phenomenal year ever, so far. Thank you very much for your invaluable contribution.I am 68 and have recently started exercising seeing this video.infinitely grateful for your kindness and generosity of spirit.

[@MoreLifeHealth]

Thank you Bhagyalakshmi and same to you! :) Keep up all the good work and keep me posted on how you're getting on with it.

[@susanwhite7517]

Just finished. I love the slower pace. It is truly a feeling of accomplishment to be able to do the entire video and ALL the repetitions. I think it might motivate me more because I can actually do it all. The relaxation at the end was fabulous.

[@MoreLifeHealth]

Great to hear Susan. Well done and glad you liked it. Make sure to keep it up and progress to the other videos when you're ready! 😀

[@scotthenry6870]

I agree with Susan. Being able to do them all IS a feeling of accomplishment for me too. Thank you Mike, I have been looking for this for quite some time.

[@patsyriggs3915]

Another excellent session suited to me in my wheelchair. Lovely plants too. ❤

[@lucius10]

Thank you, Mike,. for very good exercises. I use extra weights in each exercise. Also they are on my thighs when lifting my legs. Please do as many balance exercises as possible. Personally, I think there are the most important 3 types of exercises for a senior to do every day: 1. balance. 2. squats. 3. Shoulder and wrist strengthening exercises, such as through weights. Thanks.👍🙂

[@anikakasakyan7509]

I am so happy i found your channel. I'm doing a video with warming up and a video every day excercises in the evenings 4 x a week and one evening i do a workout. I am not a senior but i have always pain in my body. But i tell you for the first time i can pick up my socks from the ground with ease and without pain. I want to send this video to my father. He is 82 very active, cycling but walking is difficult because of his feet. My mother has issues with her knee so maybe this is also for her. God bless you for taking the time to do this.

[@darlenefeeney4321]

Great workout Mike 😊

[@deborahstevens8033]

Hey Mike! I just found your workout videos & found them to be very encouraging & easy to follow! I quickly noticed that I workout longer, & don't hurt as much as I have when I have exercised without someone giving me some advice. Thanks for uploading them so others can benefit from them.

[@MoreLifeHealth]

You're more than welcome Deborah! And good job with all the exercise you're doing! 🙂💪

[@wimala8576]

Thank you Mike good work god bless you and your family

[@YehdSbdbb-dn3kv]

Thank U SO MUCH

[@janiceleonard4667]

Your workout is perfect for me . If I need more, I can repeat one. Thanks for starting me into better posture and good core exercises, even with my GERD. I'm 71 from Niles, MI.

[@user-kh7qz6zn2r]

I loved this workout Mike. Thanks so much!

[@ingerjonhill2105]

It’s a gem! 💎

[@susanmajerus7175]

Thank you! Finally, something I can completely finish! I feel so good about that!

[@MoreLifeHealth]

Great work Susan! 😀

[@marimar7449]

I forgot about this wonderful video. The ending is exquisite. I feel wonderful after this relaxing of the body. Thank you young man. You Rock.

[@SeraphGamingYT]

i'm a little under halfway through the video and can't wait to follow along! (i'm watching prior to trying it to make sure i can do the workouts within a limited space.) i can follow along with regular tempo workouts with no issues so i plan on adding weights to the sets here where i can, to give myself more of a challenge. i know these videos are targeted at seniors but i'm in my mid-20s and new to exercising, and enjoy following them!

[@carolynlewis7413]

Thank you for your videos. I tried to join a sit and be fit class at the gym , but I like it better at home with you . And thanks for reminding me to sit up straight and breathe. Looking forward to your next video

[@pammitchell802]

Thank you Mike! This new video is awesome for anyone! You have a multitude to choose from, so we don't have any excuses. You are excellent at your craft/profession...

[@MoreLifeHealth]

Thank you Pam. Glad you liked the video! 🙂

[@jgoldfarb3]

Hi Mike when my Husband’s Parkinson is affecting him really bad, this was good for him, it was slow, he concentrated better and got thru it. Thanks 🙏

[@HazelSpriggs-rj8lp]

Hi Mike, love 😍 love this routine. Thanks for helping us stay in shape.

[@penelopeschinwag]

Thanks so much, starting now!

[@burningredsun]

Thanks for putting up this exercise video. I went though the whole 30 mins and it felt good. I will be back again! Cheers

[@wimala8576]

Thank you 💕💕

[@SuddenUpdraft]

Thank you so very much. Definitely subbed.

[@kathybowman3546]

Thanks!

[@darlenefeeney4321]

Most enjoyable Mike thank you

[@mosheofer]

Mike, you are very good. Please send more full body exercises. Please!! Also include stress and relaxation exercises.

[@NikitaSharma-bs4gg]

I am 28 but i really like to do these after waking up.... it makes me feel gently active

[@30dvora]

THANK YOU

[@georgedobos5585]

I have done thirty minutes with you and 10-15 min. of Qi Gong with Jeffery Chand for a few years now. It has helped me through major surgery and recovery. Your the best and I enjoy your new and "oldies but goodies" sessions. Keep up the good work you've been heaven sent especially in the mists of the worse of the pandemic for me and many in the senior crowd.

[@MoreLifeHealth]

Thank you for the kind words George. That's wonderful to hear! :) And glad to hear the exercises have been helpful. You're doing great and keep up the good work with it all!

[@jakithomas9558]

Thank you!

[@MoreLifeHealth]

No problem!

[@bemindfulmuslimah]

Greetings from Indonesia, Mike. I'm 45yo but my body feels like 70 🤣 I went thru chemo, mastectomy n radiation, found out I have childhood ptsd also. So kinda like a wrecked ship. I need some self-compassion, and with baby step exercise, I believe it's less intimidating. I did some more challenging exercise but end up quitting. So, I'm just gonna start slow. Thank you for doing this for us, younger people w trauma.

[@MoreLifeHealth]

Great work with the exercises and I like your attitude towards it all. Small steps and self compassion is important. You are doing great and will gain momentum. Keep up the good work, and stay well over there in Indonesia! :)

[@tanyamunari7933]

Thanks Mike! 😊

[@MoreLifeHealth]

You're welcome Tanya! 😃

[@carolmingus2754]

Thank you so much - it was a good exercise to get back into your program. Having major problems with knees so I have been out for awhile, thanks again for all you do to motivate us seniors!!!

[@MoreLifeHealth]

You're more than welcome Carol! Keep up the good work with it all! 🙂

[@jpm12343]

I LOVE THIS! ❤❤❤💙💙💙

[@MoreLifeHealth]

Thanks Troi! 🙂

[@lizsch6945]

You're brilliant...and intuitively know what we need. This is great to memorize after several go-rounds.....'til we own it. It feels good moving this ole bod!

[@MoreLifeHealth]

Thanks Liz! And good to hear you liked the video! 🙂

[@lizsch6945]

@@MoreLifeHealth As a PS...Shortly after this exercise, I felt Wide Awake-eyes clearer, thought more focused. Not kidding! Thank You for all you do.

[@peterhawley6554]

Thanks for a routine and motivation, in recovery mode, so been on my back for too long, now able to move and must regain some strength, this has been a great start down that road. Thanks for this. PBH

[@MoreLifeHealth]

You're welcome Peter :) And hope you're doing well! Keep up the good work and let me know how you're progressing.

[@ociehand8478]

Enjoy it night 😔 ocie 💕💯 thank you for sharing

[@MiraMate]

Thank you, Mike.👍

[@MoreLifeHealth]

You're welcome MiraMate! :)

[@christinecruywagen4110]

Loved this, thanks Mike

[@MoreLifeHealth]

You're welcome Christine! Glad you like it. :)

[@gerimac1]

Thanks Mike for this video, I haven’t been doing a lot as my hip surgery was postponed for a few months and my motivation has been nil but this has got me moving again, I do the short exercises recommended prior to hip surgery but because of discomfort I’m not doing as much as I would like, this perfect for me 😊

[@MoreLifeHealth]

You're more than welcome Geraldine! And that's great to hear! Keep up the great work with it all 🙂

[@wimala8576]

Thank you 💕 show ing you r video god bless you all

[@jeanposey8569]

Thank you this is the first day i think i can do this one

[@TwiceBlessed60]

I had an accident and broke my left knee, my left leg , shattered my left elbow and humorous. I had extensive surgery and I have spent the last 7 weeks in a skilled nursing rehab facility. The workouts here have done more to rehab me than the 7 weeks of " rehab" thank you!!!

[@MoreLifeHealth]

Great to hear Deanna! And thanks for sharing. Keep up your good work! 🙂

[@ociehand8478]

Make me sleep 😴 really good after the exercise.thank for your time to nite 💯 you are awesome.ienjoy my chair exercises.keep it up love it mike.ocie

[@fldragonfly]

What a great "Good to be Back" video! I feel better just knowing I have a plan with your help! XOXO

[@MoreLifeHealth]

Good to have you back Kathy!

[@staceydroogas928]

I'm no longer a beginner, Mike, but I used this exercise twice: once to start off my day but increasing the reps and intensity of the moves. Today I used it to top off my day, again putting my all into the routine and making it my own. The routine both energized and relaxed me, the latter due to the great extended relaxation at the end! As always, a nice routine to adapt to my level of fitness. That it was seated made no difference: I got a good workout! Thank you, again...Anastasia

[@MoreLifeHealth]

Thanks for sharing Anastasia! That is great to hear and you're more than welcome! You're doing a great job with the exercises, keep it up! 😀💪

[@beverleywarren5313]

Great, thank you! 🌸

[@MoreLifeHealth]

You're welcome!

[@juanitacourtaillac3885]

Thank you so much. I enjoyed this workout. 💪

[@MoreLifeHealth]

Great to hear Juanita! And you're more than welcome! 🙂

[@sandrastepton1591]

Thank you Michael it so helps me Sandra

[@MoreLifeHealth]

You're more than welcome Sandra! :)

[@ARLITA4545]

Just love this video, going to send it to family members!

[@MoreLifeHealth]

Great to hear you liked it Arlita! 🙂

[@FlyingTypers]

loved this video with the workout and then the relaxing portion. Great way to start my morning. Thanks.

[@MoreLifeHealth]

Great to hear! Keep up the good work with it all! 🙂

[@margaretbarger1637]

Need you to do more seated videos for those of us who cannot stand for long periods of time. Love your previous seated videos and thanks for all you do for all of us that are Senior citizens.

[@MoreLifeHealth]

Will do Margaret! And you're more than welcome! 😀

[@MsChikis16]

Thanks mike ❤😂

[@MoreLifeHealth]

You're welcome Virginia!🙂

[@lesfitzpatrick8683]

Hi Mike Love this, slow, but effective. Any chance of more. Longer and a mixture of seated and standing. That'd be awesome.

[@dianebales4495]

Just found your videos. Really like them. I will be using them regularly. Thank you!!

[@MoreLifeHealth]

Welcome Diane and great to hear! Keep up the good work with it all! 🙂

[@chomchomchic2796]

Thank you so much for the video ❤ Grandmother plays the chair exercise every day

[@MoreLifeHealth]

Great to hear and tell your grandmother I said g'day! 🙂

[@catherineterry9110]

great exercise today. thank you

[@MoreLifeHealth]

You're welcome Catherine! 🙂

[@MelvinBurke-ow8hh]

great chair exersis

[@StayPositive47]

Thank you. I have RA and on a bad day I need slow . I'm going to view the videos and make a playlist 😁😁

[@MoreLifeHealth]

Great work Charmaine! 🙂💪

[@beatriceingram237]

Thanks for the exercise class for seniors I find out as i turn sixty five that my balance was off when i walk i was always going to the side but science i start doing your balance work out i am doing much better,thanks for the work out blessings 🙏.

[@MoreLifeHealth]

Great job Beatrice! And you're more than welcome! Keep up the good work :)

[@user-mq3jt1pj6x]

Thanks

[@MoreLifeHealth]

You're welcome!

[@kcgrandpatech]

thankyou

[@MoreLifeHealth]

You're welcome!

[@wimala8576]

Thank you ❤😊😢😮😅

[@rosaliavillaverde8073]

Its really a good start, especially for me coz ive hot balance pro v.i m trying hard to exercise diy to gai n strength yo be able to do my ADL.t,jhank you for sharing those exercises.ots a great help

[@MoreLifeHealth]

You're more than welcome Rosalia! And great to hear! Keep up the good work and I look forward to hearing how you progress! :)

[@hb4299]

Nice, slow movements, thanks Mike! Would love to see a dumbbell workout done at a slow tempo like this one without a ton of reps but with a lot of variety.

[@MoreLifeHealth]

Yes I can do this. Will do a seated and standing one!

[@hb4299]

Great! Looking forward to working out with you in the New Year!

[@skiddledede8885]

Hi Mike, Never thot I’d say I look forward to exercising, but now I do. I am going with the slower ones first as I get more limber. I have an issue with my right shoulder when we do arms out to the sides & turn my hands up & down Any arm lift & twist makes a pop, & it feels like a pinch. That pinch lasts for a day or so. Is there a change you would suggest to keep this from happening? Thanks for making exercises I can actually do!! 😀

[@christymcdaniel3906]

That's very soft exercising

[@MsChikis16]

73 done 😂 buenos días!!

[@gerimac1]

Hello Mike, I’ve just started back following you, I had a total hip replacement 4months ago and for quite a while before that I wasn’t able to work out or walk a lot with the pain, I’m back walking, Aqua aerobics and just wondering what are the best workouts for me as I want to build strength and mobility, I will have to have right hip replacement down the line but in the meantime I want to be as fit as possible, prior to my surgery thanks to your seated workouts and the excerises I had been advised to do I hadn’t too much pain and my recovery has been great, any advice would be super and thank you for all you do for us golden years followers, 🇮🇪🇮🇪🇮🇪

[@milliezavala8247]

The belly exercise was good..

[@susanfbennett7098]

❤

[@stevenricci1369]

Boxing for senior’s excellent

[@guadalupeescalona19_6]

Hi Mike! I hadn't had the chance to try these new exercises, which will be my new go-to workout coz they're short & cover my entire body. Also luv those breathing exercises! How was ur birthday celebration?❤🎉

[@MoreLifeHealth]

Great to hear Guadalupe!! My birthday was great, thank you for asking!! Keep up the good work with your exercises!!

[@grammyvee6599]

Not sure if this is where I ask a question but here it is.... Can you do something for low back and hip pain, also tight bands on side of thighs. Thank you! 😍

[@metachalker1624]

Thanks Mike . I have also been doing your exercises for neuropathy. Are you planning to make any more for that specific problem ?

[@MoreLifeHealth]

Not at this stage Meta. Maybe in the future.

[@metachalker1624]

@@MoreLifeHealth thanks, Mike

[@ociehand8478]

Enjoy your time with çhair exercise to nite Stay strong 💪 ocie 💕 it put me to sleep 😴

[@user-nj6bg2ky3b]

Simple sciatic exercises please!

[@user-nf3qn1kh9k]

😅😅great

[@Jauger79]

Merry Christma s in advance Mike, I have a question , what exercise can you suggest for sore inner thigh around the groin and what appears to be a sore muscle from the hip to the knee on the same leg, its driving me nuts . I am using a cane for support. Thanks again for your emails John

[@alexanderhamill6370]

I'm 65 and been diagnosed with D.I.S.H. Been told walking is good exercise and stretching. Which video of your do you recommend for stretching? Thanks.

[@kathybowman3546]

😊

[@czlucar]

Just need the right shoes, they keep sliding. And some leg exercises are impossible for me right now, unless I want to irritate my knees and be crippled with pain for days, LOL. But it seems like a good place to start.

[@MoreLifeHealth]

Best of luck!

[@hb4299]

We miss you, Mr. Mike! Are you coming back to us soon?

[@MoreLifeHealth]

Yes! 🙂 Shouldn't be long!

[@MsChikis16]

72 done merry Christmas to you all❤😂🎉😅

[@user-ox5cc1hj1y]

Do you not include bending over knees touching toes/floor?

[@joycecoleman2051]

Hi, I really like your videos especially the seated ones as I have sore knees. My only issue is hearing you say great work or excellent work over and over. Firstly you can’t see us so it doesn’t make sense and secondly it is just annoying to hear it over and over. Doesn’t motivate me at all all. This slow pace video is too slow for me but your others are great! Love the colour of your shirt and weights! The colour makes me happy! Thank you from Canada Joyce

[@MoreLifeHealth]

Thanks for the feedback Joyce, much appreciated! And excellent work with your exercises! 😃

[@MoreLifeHealth]

Great to hear Susan! 😃 Glad you liked it. and stick to it, and progress to the other videos when you're ready!

[@user-nj6bg2ky3b]

Need sciatic exercises

[@user-nj6bg2ky3b]

Here are sciatic exercises?

[@MsChikis16]

72 done😂

[@kennymccoy949]

♥w♥o♥w♥!!! You need promo sm!

[@harleyb.birdwhisperer]

Senior workouts in a chair are stupid, and harmful. They give people the false illusion they are somehow getting fit. That’s B.S. You need to get OFF your butt and build leg and foot strength. Stand behind the chair and use it for stability while you raise your toes (stand on your heels), then, get up on your toes, then do squats and side leg raises, then go walk around the block. Weak feet and legs lead to falls, which lead to injuries, which lead to getting laid up on the way to feebleness, (the last stop before the mortuary). What do I know, I’m only 78, watched my aunts, uncles, parents and their friends go through it.

[@MoreLifeHealth]

Harley check out many of my videos and learn what I actually do (and have done) before making comments like this... I cover all you have mentioned over and over. This video specifically was requested from a Nursing Home Care Manager, who takes care of a group residents that do not have the physical capabilities to stand. Not all people have the ability to stand due to various reasons. Seated exercises have their place.

[@harleyb.birdwhisperer]

@@MoreLifeHealth Thing was billed as ‘Seated workout for seniors’ not ‘Seated workout for non-ambulatories’. I’m not trying to be mean, but I hate to see old folks neglect their lower body strength needs. If your workout is for infirm folks, clear that up. Good luck.

[@merellegilbert583]

boring

[@tamsondarland8951]

[@lotusflower2411]

Hi there no disrespect but I've been looking and reading and it seems like you only have had current things for two months and more up to a year ago nothing current are you not doing anything anymore I'm not an elderly person I don't consider myself elderly I'm 67 and pretty vibrant although I do hurt in certain areas which I think is pretty natural just wondering are you still putting out any new content thanks a lot have a great day bye

[@MoreLifeHealth]

More new videos are coming! Have just had a couple of months break from it all, to think what videos I want to keep creating!

[@lotusflower2411]

@@MoreLifeHealth totally understand we all need to take a break I look forward to seeing you again and current time and I'll use your past videos to exercise with I really really enjoyed them thank you so much and thanks for responding have a lovely life