Chair Cardio Workout for Seniors // Strength & Stretch with (optional) mini ball

Please join me for this fun, yet challenging seated cardio workout! This is the perfect video to do to feel better, get some exercise and work on your cardio fitness, your strength and flexibility. All exercises are easy to follow and are completed in a seated position.
All you need is a chair to sit on. It needs to have a back on it, and preferable with no side arms to allow for greater range of movement. We will also be using a small ball for this workout. If you don't have a ball, a small pillow will work as well!
Have fun with these exercises! Everything is no impact and joint friendly. The resistance that the ball or pillow provides helps build strength in a gentle manner. There are lots of stretches at the end of this workout to improve range of motion and flexibility.
Thank you for working out with me and I hope that you love this seated workout!
Please let me know how you liked it in the comments.
Products that I use and recommend can be found here:
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I love the ball workouts. Chair exercise is just my speed right now. I appreciate how gentle and kind you are.

[@SeniorShapeFitness]

Perfect! So glad you are enjoying the chair workouts :)

[@cherevanni8266]

I could not believe how much this ball work worked on every part of my body. This felt marvelous. Thank you for providing a large volume of various workouts.

[@SeniorShapeFitness]

My pleasure Chere! So glad you got a good workout :)

[@rosealenius-spencer4823]

Simply the best, Lauren…..every muscle got worked in such a gentle way. The stretching was rewarding. Great workout to do when energy levels are lower than normal! Thank you again!❤

[@SeniorShapeFitness]

You're so welcome! Glad you found and enjoyed this older workout Rose :)

[@leilanimccloskey3463]

Thank you so much for these chair workouts! My doctor told me I need to lay off my normal cardio workouts on my feet while I’m in the acute stage of plantar fasciitis. So grateful you are helping me to keep moving, and I look forward to getting back to your other workouts. ❤

[@SeniorShapeFitness]

You're so welcome! I'm glad they are helpful Leilani :)

[@liztownsend2026]

Another great all body workout perfect for someone recovering from minor knee surgery - a definite case of less is more! Thank you! Xx

[@SeniorShapeFitness]

Thanks so much Liz! I wish you a speedy recovery :)

[@magicoffee1680]

This chair ball workout is just as awesome as the standing one, thoroughly enjoyed it !!

[@SeniorShapeFitness]

Fantastic! Thank you Margaret :)

[@gloriabenson4482]

You are a Godsend. This workout was awesome. I've been wearing a boot on my foot off and on for almost a year; I've had 3 cortisone shots, went to PT, seeing an acupuncturist; so my workouts are very very limited. All of your chair seated workouts are awesome. Thank you for what you do.

[@SeniorShapeFitness]

Thank you Gloria, I'm so happy the workouts are helpful to you :)

[@katerinapapadopoulou3219]

This workout is all I needed as I'm just recovering from covid and feel so weak ...thank you once more!

[@SeniorShapeFitness]

You're so welcome! I wish you a speedy recovery!

[@a4dd4a]

Not a senior yet, but man these workouts are great for getting the body moving with a weak ankle. I'm hoping these seated workouts build up strength in my leg muscles and ankle to better support me for the standing workouts. Thank you!

[@SeniorShapeFitness]

You're most welcome! I'm so glad you are enjoying my workouts, keep up the good work!

[@jeromeandjeanholman881]

Thank you Lauren. This is an absolutely amazing workout. I feel invigorated and strong. You're such a blessing!

[@SeniorShapeFitness]

Great Jean! Thanks so much 🤩

[@stacischeetz7597]

My foot was really bothering me today; I was so glad to have this option! In a chair, but very challenging! Thank you for providing so many options!

[@SeniorShapeFitness]

My pleasure Staci 😍

[@dawnking6601]

Thank you so much ! I have a sore foot so this got me moving without hurting and I’ll be trying your other workouts 👍👏👏

[@tmluvsdogs]

Going through a bad flare of hip bursitis. Thank you so much for your chair workouts! Makes me feel so much better than doing nothing and quickly getting out of shape.

[@SeniorShapeFitness]

You're so welcome! I'm glad it's helpful Tina. Thank you very much for your contribution, it is much appreciated !!! I hope your hip clears up soon :)

[@marinakirillova964]

Lauren, your creativity is endless! I like everything you do! Thank you very much!

[@SeniorShapeFitness]

You are so welcome! Thank you for your kind words Marina :)

[@sharlinestasio2460]

Lauren, I usually choose standing workouts but I injured my foot and this seated one was perfect! Very creative! Thanks so much for your continued investment in health and fitness!! Feel free to share health tips!!

[@SeniorShapeFitness]

Thanks for trying this one! I hope your foot feels better soon 😀

[@EOS-zx3cq]

wow!! That was grrreat!! WILL do this one again!! TH💜NK you❣ These moves were so beneficial for troublesome/painful lower body knees but I was able to do them all gently & normally. 😃 Thank you for sharing your God gifts!!

[@SeniorShapeFitness]

You're so welcome! Glad you found this older workout :)

[@maryhanford864]

Great workout! I love using a variety of equipment instead of just weights! Thank you!

[@SeniorShapeFitness]

Thanks Mary, so glad you liked it!

[@bethjacobson7505]

Thank you for a well-designed full-body experience. Loved your transitions! I'm also a PT focused on the senior population, and appreciate your approach. With graditude, Beth

[@SeniorShapeFitness]

Great Beth! Thank you so much. I have a new chair video coming on Monday. Keep an eye out for it :)

[@maureenwilson7178]

Perfect after a stressful day 😊 I feel very relaxed loose. Thank you.

[@SeniorShapeFitness]

You're welcome 😊 I'm so glad you feel good Maureen!

[@susalu100]

Excellent! I loved to have the opportunity to use my ball!! Interesting and the final stretching was sooo welcomed!

[@SeniorShapeFitness]

Glad you enjoyed it!

[@lauragovernali4332]

I can't believe how thorough a workout this is - and how much I feel that I've WORKED OUT afterward LOL! It's become one of my absolute favorites! Brilliant, as always 👍👍💕💕🌹🌹

[@SeniorShapeFitness]

Yay! I love this one too Laura. So glad you got a good workout in!

[@leah492]

Hi Lauren! I was happy to find one of your workouts today since, like some others who have commented, I have a foot injury. Was looking for strength but was happy to get a little cardio in there too! Thank you

[@SeniorShapeFitness]

You’re welcome Leah! Here’s a link to all the seated workouts. There are some strength workouts in here too! Chair (seated) Workouts kzbin.info/aero/PLdAl5SsVkdocMLUUPFfqXXUzQ57U1Jp7y

[@lindalabute6304]

Love the cardio in a chair! Brilliant! Thank you!

[@SeniorShapeFitness]

You're so welcome! I’m thrilled you love it Linda 🙌🏻

[@karynmartin]

Sensational. I have an angry meniscus on the inside of my right knee at the moment. I have been doing your exercises for knee pain. I thought I would give this a go for my cardio. Fantastic. Thank you so much for your care and help. I love your workouts.

[@SeniorShapeFitness]

Wonderful! Thanks for working out with me, I’m thrilled you’re enjoying my workouts 🤩

[@sharonpetraska1206]

Awesome I really enjoyed the chair exercise yoga I have rheumatoid arthritis cannot get on the mat with my bad knees thank you very much I really appreciate it I work with you daily

[@SeniorShapeFitness]

Great Sharon! Keep up the good work :)

[@cathysanford8051]

Loved the mini ball abd the associated exercises.

[@SeniorShapeFitness]

I think the ball is so much fun too :)

[@jeanrothman8516]

I love all of your chair workouts!!!

[@SeniorShapeFitness]

Thank you Jean 🤩

[@anniecbee]

I just completed this workout. I'm so glad I found your channel! Thank you.

[@SeniorShapeFitness]

Wonderful! I’m so glad you found me too Annie! 💜

[@kimberleyangelo6827]

This was so much fun and I feel so GOOD! Thank you!

[@SeniorShapeFitness]

Awesome! Thanks Kimberly 💜

[@lauraschmuck5565]

Another great chair ball workout! I suffer with chronic sciatica and this doesn't make things worse. I am hoping with the strengthening part it will help my sciatica and hip and leg pain.

[@SeniorShapeFitness]

Wonderful! I’m so happy to hear this Laura. Keep doing the figure 4 stretch for your sciatica! 💜

[@noriko-daijobumethod]

Wow! This was so much fun! I loved it! I’m going to buy the exercise ball today! Thank you, Lauren for being so creative. You have new ideas one after another. You are my inspiration💕❤️🌸

[@SeniorShapeFitness]

You are so welcome Noriko! I love the ball too and it's easy to get creative with a prop!

[@stefanilesser1396]

What a great way to wake up on a Monday morning! I appreciate your chair workouts very much.

[@SeniorShapeFitness]

You are so welcome Stefani! I appreciate viewers like you!

Thanks!

[@SeniorShapeFitness]

Thank you so much! I appreciate you supporting my channel :)

[@liztownsend2026]

Forgotten how much I love this workout! Reverted back to seated again whilst waiting for steroid injection in knee to kick in.. Love the fact that you have such varied content so that I can workout whatever state I'm in!! Thank you xx

[@SeniorShapeFitness]

OMG your shirt! 🤩😍. This makes me so happy Liz 😁

[@liztownsend2026]

PS the shirt is great! Really comfortable and adds additional motivation to do some exercise every day!!

[@rhondagallone5908]

this was so much fun AND I got a good sweat!! love your classes xo

[@SeniorShapeFitness]

So glad! I like this video too Rhonda :)

[@christineb.4426]

Thank you so much for this great workout, I really liked it ! 🙏I have severe arthritis in both knees, awaiting for surgery. It's difficult for me doing some routines, but this one is great! I feel that I have work well. I love your videos and especially those on chair or ball, less pain for me that way.

[@SeniorShapeFitness]

Thank you Christine, so glad it's a good workout for you :)

[@dawnking6601]

Thank you so much ! This was perfect as I have a sore foot atm and need to still do some cardio as I’m a regular walker ! Will be trying your other workouts too ! 👍👏👏

[@SeniorShapeFitness]

Great Dawn! I’m so glad the seated workouts work well for you. I hope your foot heals quickly! 💜

[@bonniesnowqueen7321]

I love your mini-ball worksouts and I don't fool myself into thinking that your chair worksouts are easy! Thank you for all you do!

[@SeniorShapeFitness]

My pleasure Bonnie. So happy you like this new workout! 💜

[@janiceberger6341]

Loved this one--so much fun! I had our Zoom friends exercise group do it today!

[@SeniorShapeFitness]

That’s great Janice! I think it’s fun too. Thanks for sharing with your friends 💜

[@diana07753]

Thank you!

[@SeniorShapeFitness]

You're welcome! Thanks for working out with me Diana!!!

[@lucius10]

For me, this is a new and unfamiliar session. Very cool. Thanks.

[@SeniorShapeFitness]

Very welcome! Thanks Lucius :)

[@francesoha2062]

So darn stressed with this Covid.Your workouts are relaxing,what my brain needs.

[@SeniorShapeFitness]

Glad to hear it Frances. But no more stress, it's bad for your body!

[@cherylcosgrove511]

Who’s using their dogs ball right now? I am 😂😂

[@SeniorShapeFitness]

I love it Cheryl! Whatever works! I should have said that as an option 😄

[@patlawrenson9579]

What a beautiful routine Lauren ,don't know how you think of all these different routines but so glad that you do. many thanks xx

[@SeniorShapeFitness]

Glad you liked it Pat! Sometimes I literally lay awake at night and think of moves 🤣

[@christinefrey465]

This was great! I'm 40 and broke my foot, usually I do yoga daily but now the chair routine is all I can do. Thank you so much, this helps me feel I little normal again

[@SeniorShapeFitness]

I’m glad you were able to still get a good workout in Christine! I wish you a speedy recovery on your foot ❤️‍🩹

[@sherrygoff8088]

Great workout and so fun. Thank you

[@SeniorShapeFitness]

Glad you enjoyed it and had fun Sherry! Thanks :)

[@peachytancoguerreo]

Another great workout!!!!

[@SeniorShapeFitness]

Thanks again! I'm glad to see that you found the other seated workouts :)

[@liztownsend2026]

Great rehab workout! Think the mini ball is currently my favourite piece of equipment, and seated perfect for getting strength back without overdoing it. Xx

[@SeniorShapeFitness]

Awesome Liz! I 💜 the mini ball too. When you are up for it, I thinking you’ll like the standing Pilates with mini ball video too!

[@liztownsend2026]

@@SeniorShapeFitness thanks! Can you send me link for knee workout which I can't find ! Xx

[@SeniorShapeFitness]

@@liztownsend2026 Gentle Exercises for Back Pain Relief // Floor Stretches for a Sore Back kzbin.info/www/bejne/aYjGeZymhJaWjaM

[@liztownsend2026]

@@SeniorShapeFitness can I have the knee workout - I've done it before but can't find it! Thanks x

[@Gigiyoungerme]

Thank you for your video today your are truly amazing 👏

[@SeniorShapeFitness]

Thanks so much Ginette 💜 nice job 🙌🏻

[@SoozWeissbergsartspace]

Oh, wow!!! I really, really loved the movements. This was a perfect length of time, too. Absolutely the most enjoyable sitting workout I've ever done. I do this when my knees are having a bad day, and it was so perfect. Love, love, love.

[@SeniorShapeFitness]

Thanks Sooz! The ball makes it fun, right?!?! so glad you loved it!

[@SoozWeissbergsartspace]

@@SeniorShapeFitness Yes, I have a "miniature basketball" meant for toddlers. :D The moves you demo are fresh, fun and effective!

[@peachytancoguerreo]

Great workout.thank you

[@SeniorShapeFitness]

Glad you liked it!

[@karenwilson5330]

I just discovered you and I am so glad I did. I just turned 69 on May 7 and been exercising for four months. I need a good workout that did not stress my ole knees today and this was perfect. I will be trying several of your other workouts in the days to come. Thank you for working out with me today.!!!!

[@SeniorShapeFitness]

Wonderful Karen! Welcome and thanks for working out with me 💜

[@stacischeetz7597]

Brand new to your channel! Thank you so much for making videos for those of us who can't stand due to foot/ankle issues. These seated workouts are great! Hope you make more!!

[@SeniorShapeFitness]

Welcome Staci! You are very welcome, so glad you like my seated workouts! I will make more, but if you haven't found them all already, you can browse the "seated workouts" in the playlists.

[@stacischeetz7597]

Thank you! I feel like there is such a huge void for workouts for those differently abled. When I find great ones, like yours, I feel like shouting it from the rooftops!! Thank you for thinking of folks like me.

[@inmablancofont329]

Great, I have the pilates ball and this afternoon I will do this session, I love it, the important thing is to vary and combine daily exercises Thank you, you are so flexible that everything you do seems easy, it motivates me! Thanks from Barcelona 🇪🇸😘😘🙏♥️🌍

[@SeniorShapeFitness]

Wonderful! I hope you like it, I think it's a lot of fun. Thank you for your sweet comments :)

[@myfavorites2817]

Thank you this was another great workout for when my hip joints hurt and I'm not in mood for a hard workout! The hardest hurdle is to overcome that first move in a workout but this one is so easy and relaxing, I don't need to push myself.. Thank you as always!

[@SeniorShapeFitness]

Glad to hear that :)

[@lauragovernali4332]

Hey Lauren! Just wanted to say that, besides being a great core workout, this has helped the mobility in my arthritic shoulders tremendously! love it!

[@SeniorShapeFitness]

Yay! I love to hear that Laura! You have been working hard and it is paying off :)

[@marylamoree7412]

Perfect. Loved it. Anything in a chair until I have my knee replaced in February. Thank you for all you do. Merry Christmas. 🎁🎄

[@SeniorShapeFitness]

Yay Mary, so happy it was perfect for you! Merry Christmas to you as well 🎄🤶🏻

[@fionakimber9308]

Thank you, another great work out.

[@SeniorShapeFitness]

So glad you liked it Fiona! 💜

[@roseanndevuyst]

Very nice workout! Thanks a lot and merry christmas!

[@SeniorShapeFitness]

You're very welcome Rose-Ann, so glad you liked it! Merry Christmas to you as well!

[@jacquelinea8224]

Fun start to my week. Now on to wrapping. 🎄🎁🎄

[@SeniorShapeFitness]

Yay! And I know that you have ball to work with!!! I hear you on the wrapping. Not sure I'll ever be done...Merry Christmas Jacqueline!

[@jacquelinea8224]

Yep, the ball was my bday present. One of my favorite gifts! We are on the same Christmas page...now I'm stringing popcorn and cranberries. Simple pleasures.

[@ClaudioAlessandri]

Another wonderful workout, my dear and pretty friend! Congratulations! I subscribed to your channel! Merry Christmas!

[@SeniorShapeFitness]

Thank you so much Claudio, I appreciate that! Merry Christmas to you as well!

[@rodneypennington1086]

Hi Lauren, Noela here - what a top workout! - my arms are on fire! :)...I use your workouts for my end of day routine; even though this was a cardio/strength routine, I still feel rather "zen" at the end of it - stretched, worked but very relaxed :). Thanks again for providing such do-able workouts. Getting late now where I am in the world, so time I take my relaxed self to bed. Looking forward to working out with you again!

[@SeniorShapeFitness]

Perfect Noela! I just want people to feel good after my workouts! Hope you slept well 😴

[@anamoyadiaz9559]

great job!!!!!!!!😀

[@SeniorShapeFitness]

Thanks, you too Ana! 💜

[@PJLang100]

Love chair yoga but didn’t have a ball so tried pillow which was to light so I grabbed my one 3lb weight and used it.

[@SeniorShapeFitness]

Wow! You earned some bonus points for adding a weighted ball!!!

[@ruthgrene2396]

This is a lovely workout. Could you please add workouts with weights?

[@SeniorShapeFitness]

Glad you liked it Ruth. I have lots of workouts with weights. This is one I posted last week: kzbin.info/www/bejne/f2ivoJmurt2qe8U

[@alicenesbitt]

Thankyou again - love how inventive to are to keep us focused - Merry Christmas 🎄 23/12 🙏

[@SeniorShapeFitness]

My pleasure Alice! Merry Christmas 🤶🏻

[@bcastell88]

Random idea, but KNIT FIT. What about a class that could either be done while knitting (eg. Focusing on the legs) or one especially for knitters who lean over a bit and tilt their neck forward, hands and arms in a constant position and don't move their lower body much. Something to help knitters feel stretched and refreshed. Knit Fit - you know you want to.

[@SeniorShapeFitness]

Ha! I love it Bethanie ;)

[@rianaskamagas3090]

So amazing. I love your channel. Thank you so much. Is there a possibility for exercises with a rebounder?

[@SeniorShapeFitness]

Thanks so much Raina! I don't have a rebounder. But maybe one day. Companies sometimes offer to send me equipment to review, so it's possible!

[@katarzynamerdas1196]

Really nice, what music do you use?

[@SeniorShapeFitness]

Thanks so much Katarzyna! I use a music subscription called Epidemic sound.

[@sharonkaple7563]

Really liked this video, and all the others too! I'm on oxygen and have A fracture in my left hip. This I can do. How about more. Thanks!!

[@SeniorShapeFitness]

Love that you can do this Sharon and that you are still exercising! Here is a link to my playlist that has all my seated workouts: kzbin.info/aero/PLdAl5SsVkdocMLUUPFfqXXUzQ57U1Jp7y

[@sharonpasquale1572]

Think I will ask Santa for a small pilates ball. My dog doesn't care for me using his!

[@SeniorShapeFitness]

too funny! I hope you get one, I'm sure you've been nice this year!

[@taratalwar1705]

What size ball, weight .love all your work out

[@SeniorShapeFitness]

Thanks Tara! The ball that I'm using in around 9 inches. Smaller works well too. There is no weight to it. It's just air. For this workout and the pilates workouts I do using the mini ball, you need to be able to grab/squish it with one hand.

[@brendarichardson14]

Great workout. Any idea how many calories you burn for this workout?

[@SeniorShapeFitness]

Thanks! I usually don’t put calories burned because it is so variable. If you google “ calorie calculator” you can put it your individual stats and the type of workout and it will give you an estimate.

[@shawnhastings2862]

Where is your chair from ?

[@SeniorShapeFitness]

It's tagged on the video. Go back to this video, and it should appear right under it :)

[@ellenmacvean9261]

Are you joking about doing it again?? Great workout but I am pooped! Thank you.

[@SeniorShapeFitness]

Ha! Glad you got a good workout Ellen :)