Chair Workout for Seniors & Beginners // Cardio + Strength + Stretch, Osteoporosis Friendly!

Thank you for joining me for this full body chair workout! All exercises are osteoporosis friendly and low impact. These fun exercises are to the beat of music and work the total body. We begin with cardio to increase the heart rate that is easy to follow along. We then move to the strength section. Here, we will perform strength building exercises for the upper body as well as our core. Grab a pair of dumbbells. I'm using two 3 pound (1.3KG) dumbbells for this video. Always start with a lighter weight if you are unsure. Soup cans or water bottle are great to you use as well. This workout is completed with great yoga inspired stretching that is perfect to work on your mobility and flexibility and will leave you feeling wonderful!
How did you like this video? Please let me know by leaving a comment. I love hearing from my viewers!
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[@user-lf9sn5zc6r]

I never knew I could get such a great workout seated in a chair! Thank you for teaching me new ways to exercise! 😅

[@SeniorShapeFitness]

right?!? Thanks for trying it :)

[@sandrasackstein9990]

Who knew sitting on a chair could be challenging😄! Thanks Lauren!

[@SeniorShapeFitness]

You're so welcome! Glad you got a good workout Sandra :)

[@leetomas1302]

I was ready for a wheelchair and/or walker due to back pain and fear of falling. Have been doing your videos for 6 weeks and have been feeling stronger everyday. I’m more flexible and fluid. Thank you for helping me get back some quality of life.

[@SeniorShapeFitness]

Great job! That is amazing to hear Lee! keep up the great work :)

[@annettedamm5528]

These videos are perfect for me as a beginner and a senior. Not too hard, but not too easy either. I really like them.

[@SeniorShapeFitness]

Great to hear! Thank you Annette :)

[@user-cg9xt9nw8n]

I like that you have so many seated workout videos for when I'm "not really feelin' it". I can still work up a sweat and get all of the benefits. I do really appreciate all that you do and the time commitment you and your family provide to all of us.

[@SeniorShapeFitness]

You're so welcome Gail, I'm glad you are enjoying the variety of workouts :)

[@brendakearns8995]

I have been doing one of your other beginners/senior workouts for 2 weeks now, and I noticed a huge difference in my bending and reaching! Your workouts may look slow to some, but these REALLY help! God bless and thank you for what you do. ♥️🙏🏼♥️

[@SeniorShapeFitness]

thank you so much Brenda, I appreciate that! Happy to hear about your progress :)

[@darma8030]

Giving my knee a break in my travel trailer, high back ultra-light camp chair with a pillow on the seat makin’ it work! Loved this. ❤ Thank you, L!

[@SeniorShapeFitness]

That is awesome! Way to make it work 🤩🙌🏻

[@lauragentry2597]

Thank you so much for your chair workouts! I recently had foot surgery and these workouts have been a lifesaver. You are a wonderful instructor and your videos are challenging and pleasant. Thank you again for your help!

[@SeniorShapeFitness]

My pleasure Laura! I'm so glad my workouts are helpful :) All my best for your foot recovery!

[@ctmcsarita]

Thank you, Lauren! I’ve been doing different videos of yours for several weeks and already I feel stronger and have more energy. I love the way you make workouts challenging but fun and not boring. This one was perfect for me because I have osteoporosis. For someone who was really sedentary for several years, this is life- changing. You have helped me so much, Thank You! ❤️

[@SeniorShapeFitness]

That is so nice to hear. I love that you are taking care of yourself and feeling stronger. Keep up the good work :)

[@suheylapinaralper1594]

Great workout! Thank you so much! You sure are a pro in this. Only one month since I have known you and already feeling so much better🙏🏼❤️🧿

[@mariofonseca]

Thank you Lauren for such beautiful work. I enjoy it from the beginning to the end. Time flies but I feel the signs that I have worked hard....a hug from Costa Rica

[@SeniorShapeFitness]

Wonderful! You are most welcome Mario :)

[@jacqueline6303]

Thank you, it's a nice change to do a seated workout. I feel that I'm using my muscles in different ways when seated. This was a really enjoyable workout as always.

[@SeniorShapeFitness]

You're so welcome! I'm so glad you enjoyed it Jacqueline :)

[@peachytancoguerreo]

Been a fan of your exercises for a while now. This one is another favorite. Please keep the chair exercises like this coming. Thank you.

[@SeniorShapeFitness]

THank you! So glad you enjoyed this video as well :)

[@catherineterry9110]

Great workout for an osteoporsis woman. I go to Y and they do some bone strength..they dont seem aware of being on top of not doing twisting for osteo. Course instructor has others in class that are safe doing those. Im grateful for your knowlege of bone density work. Thank you. Catherine would like more workouts..

[@SeniorShapeFitness]

Glad you like it Catherine! Here is the link for all of my osteoporosis friendly workouts: kzbin.info/aero/PLdAl5SsVkdodnQgh9DSmuuIM2S_labr4K

[@debrajurvich2226]

I’ve been doing your workouts for about 6 months. I have osteoporosis and rheumatoid arthritis. My pain has decreased and my flexibility increased. And I’m having fun!! Thank you so much for all you do!

[@SeniorShapeFitness]

Wonderful! Thanks Debra and keep up the great work 🙌🏻

[@sharonemmons5686]

I really like doing these sit down exercises. I'm 83 & I feel wonderful when I'm finished..😃

[@SeniorShapeFitness]

Love that Sharon :)

[@cathyweiss7109]

I was dismayed when I injured a foot but this workout gave me a nice sense of satisfaction even while seated. Thanks Lauren!

[@SeniorShapeFitness]

You're welcome Cathy! Sorry to hear about your foot. Wishing you a speedy recovery!

[@nicolaryan6176]

I love these I was diagnosed with osteoporosis last year and have found your you tube workouts to be fantastic for me. I do all your new ones and then go back and do the ones I have not done to mix them up. I look forward each week to your workouts Thankyou ❤

[@SeniorShapeFitness]

I love that Nicola! Thanks for all your support :)

[@ekagraham3441]

I was really upset about being off my feet but this seated workout was great! I am so happy you’ve provided a way for me to exercise until I’m back on my feet. Thank you!

[@SeniorShapeFitness]

You bet! I'm glad you are still able to get your workout in as well :)

[@user-xl1pf7rs7n]

Lauren, I like the variety of different exercises standing or sitting. Thank you for doing this.

[@SeniorShapeFitness]

You're so welcome Wendy!

[@devonschwaab2886]

Thank you for these sitting and standing chair exercises! They are my favorite ❤ You are a wonderful instructor and I feel great after each session😊

[@SeniorShapeFitness]

Thank you so much Devon! I love to hear that you feel great :)

[@user-vz2fv5sw1n]

More like this please. This is awesome 😎 Thank You 😁

[@SeniorShapeFitness]

So glad you like it Virginia!

[@user-xk9nu1jg7u]

Thank you for this workout. I'm recovering from meniscus surgery and this was perfect to keep me moving! So very appreciate you!

[@SeniorShapeFitness]

My pleasure Dina, so glad you enjoyed it :D

[@GreenIvy3834]

Love this exercise!❤

[@SeniorShapeFitness]

So glad! Thank you :)

[@user-lp6xi9mj3y]

Awesome! Just what I needed to start the day in a good way! 🎉

[@SeniorShapeFitness]

fabulous! Thanks Rita :)

[@paulaschlegel2363]

Thank you! I didn’t feel like working out today so I chose the seated workout and it was a great switch.

[@SeniorShapeFitness]

You're so welcome! Glad you liked it Paula :)

[@dorothysullivan7101]

I really do like the chair workouts. I have no excuse to get a good workout when I feel sluggish or crampy. Thank you!!

[@SeniorShapeFitness]

Glad you like them! Thanks Dorothy 🤩

[@kimberlyguy8573]

Enjoyed this workout again I had a injury to my ankle this week out of the blue so until it’s better this was perfect workout thank you❤

[@SeniorShapeFitness]

You bet Kimberly! hope your ankle heals quickly :)

[@glenlait5585]

really enjoying your workouts thankyou

[@SeniorShapeFitness]

Glad you like them! 🤩

[@strawberrysoda-jv2ox]

Thank you so much for your seated videos! 💝 These are much appreciated while working with an ankle injury 💖💖💖

[@SeniorShapeFitness]

You're most welcome! Wishing you a speedy recovery :)

[@user-fe9zu5zi2c]

Thank you for your videos this one I find easier I am 68 years and have started following you since January every day and look for the one this video really helps with my osteoporosis I have more energy and can move, bend and lift. I look forward to you and what you do for my self esteem thank you so much Lauren ❤

[@SeniorShapeFitness]

Wow, thank you Donna! I'm so glad it's helpful. Keep up the great work :D

[@evelyndeleon9980]

It sure is a surefire enjoyable chair workout. It maybe easier than the other one but it still gives you a sweat. Thank you very much .

[@SeniorShapeFitness]

You're so welcome! Glad you liked it and got a good workout Evelyn :)

[@rogerfisher4623]

First time trying chair exercises. I really feel it in my muscles. Thank you

[@SeniorShapeFitness]

Wonderful! Glad you got a good workout :)

[@arlenerivera8266]

I absolutely love it. Yes, please, more for chronic knee and. Thank you ❤

[@SeniorShapeFitness]

You’re welcome! I’m thrilled you love it 🤩

[@ashotofsherry]

I love this workout. It comes all the right moves for cardio, strength and stretch. The added osteoporosis friendly moves are a plus. Thank you. I'm definitely sharing this one.

[@SeniorShapeFitness]

You're so welcome! Thanks for sharing Sherry 🤩

[@patriciajulian9355]

Nice workout. 3 day’s goals 5/week. Thank you

[@SeniorShapeFitness]

Great job Patricia!!

[@debbiehoilman4394]

That was perfect. I am post TKR and after all those PT exercises I needed something else. This was perfect.

[@SeniorShapeFitness]

Glad it was helpful! Thanks Debbie 🤩

[@madeleinebanfield6439]

Today is my first day, liked it going to continuue

[@SeniorShapeFitness]

Great! Thanks for working out with me 🙌🏻

[@catherineterry9110]

loved how i feel after your seated yoga and seated aerobics today. I appreciate your awareness folks with osteroporosis.

[@SeniorShapeFitness]

Wonderful! I love that you feel good Catherine :)

[@H0BB2]

I am enjoying chair yoga and I am beginning to see some changes. I’m excited to keep going. Thank you for spending the time to make these videos. Hope to see more chair Yoga videos from you.

[@SeniorShapeFitness]

You're so welcome! I’m thrilled you are enjoying them and seeing changes 🤩

[@carolmandiann]

This was right for me tonight. It felt fun and good. TY.

[@SeniorShapeFitness]

Wonderful! You are very welcome Carol :)

[@evangelinelambert3913]

I love this workout it not hard on my body. I had surgery in twenty sixteen I need to do seated exercises to strengthen my back and legs. I love the way you take your time with each exercises. I can keep up with you and not hurt myself. Please keep up the good work. Look forward to more.

[@SeniorShapeFitness]

Thank you Evangeline! I'm so glad it's a good workout for you :)

[@dezireme2]

Hi Lauren, another great work out! It was a great way to start my Sunday morning. Don’t let the chair fool you guys - I get every bit of it!

[@SeniorShapeFitness]

THanks Desiree! So glad you got a good workout. I hope you have great week :)

[@lisagreene861]

Good morning appreciate these morning exercises

[@SeniorShapeFitness]

Good morning! Glad you enjoyed it Lisa :)

[@marytracy8006]

I love the music you use and I love your calming voice❤❤

[@SeniorShapeFitness]

So glad you enjoyed it Mary!

[@legalady27]

Lauren you did it again!! Another great and mindful workout!!!!

[@SeniorShapeFitness]

Yay! Thank you Jayne :)

[@robinpotter9614]

I’ve tried a number of workout programs online, by app and in person. I love this series and always feel good afterward. Thank you so much for providing these. ❤

[@SeniorShapeFitness]

My pleasure Robin! So glad you are enjoying my videos :)

[@susanhalkin2614]

this is very helpful for rehab from spinal injury as i cannot do much pilates on my back, and i cannot do too much standing, sitting is perfect and still very challenging. thank you.

[@SeniorShapeFitness]

My pleasure Susan. Glad it's a good one for you :)

[@leetachristie4998]

New to you at 64. This is so great for me just getting back to exercising. Thank you!

[@SeniorShapeFitness]

Wonderful! Thanks for working out with me Letta :)

[@MsEmmick]

I loved this work out. Thank you!

[@SeniorShapeFitness]

You're so welcome! I'm thrilled that you love it Michelle :)

[@analenamaury1629]

Your workouts are pure delight.

[@SeniorShapeFitness]

Thank you so much Analena :)

[@lisad.3247]

Another incredible workout! Thanks Lauren! 💕

[@SeniorShapeFitness]

Yay! Thank you!

[@adolfogirau2610]

Excellent yoga chair exercise! I feel so good! God bless your job!!

[@SeniorShapeFitness]

Wonderful! Love that you feel good :)

[@IreneJKituyi]

I am recovering from knee surgery and this workout has been really helpful. Thank you.

[@SeniorShapeFitness]

You're welcome Irene. All my best to you and your recovery :)

[@gloriabenson4482]

You never disappoint. Great workout!

[@SeniorShapeFitness]

I appreciate that! Thanks Gloria :)

[@theresacnatale6400]

Great Workout , I’m glad to be able to continue workouts again ,, Thank You 🥰💕🙏

[@SeniorShapeFitness]

That's great Thersa!!

[@MellyArt1]

Another great workout! I got a great one! Thanks!

[@SeniorShapeFitness]

Woo hoo! Glad to hear it :)

[@juliemacefield3307]

Hello Lauren I'm still not 100% since COVID but this class was just right for me today and I'm 🥵 so thankyou see you tomorrow ❤️🙋

[@SeniorShapeFitness]

Glad it's a good one for you Julie. Hang in there! Drink more fluids!

[@patriciaoverby9012]

LOVE this workout. Was having some knee pain and unable to do the regular standing workout so I tried this one. Did I say, I LOVE THIS WORKOUT! Thanks Lauren for another great video.

[@SeniorShapeFitness]

yay! sorry about your knee pain, but I'm thrilled that you love this workout :D

[@gutsport56]

Excellent workout, Lauren. Thank you.

[@SeniorShapeFitness]

Glad you enjoyed it!

[@claudiaclark5703]

I've been following quite a few of your exercises over the last year or so. And I'm 5 weeks out from a foot injury just decided to see what your exercises you had. This chair exercises was great for me today, thank you so much! Can't wait to get back on my feet!

[@SeniorShapeFitness]

Great! Thanks for trying it Claudia. Wishing you all the best for your recovery :)

[@janissreenan1244]

I love your chair workouts! Please keep them coming 😊

[@SeniorShapeFitness]

Great Janis! New yoga coming soon :)

[@carolann6072]

Thank you! This is wonderful!!

[@SeniorShapeFitness]

You're so welcome! Glad you think it's wonderful Carol :D

[@marytracy8006]

Awesome thank you I love all your videos❤

[@SeniorShapeFitness]

You are so welcome :)

[@Sheba-us7og]

Hi Lauren and thank you, I've been doing many of your videos for about a year, 4 to 5 times weekly and do they regularly and always feel good before during and after. Due to slight accident (fractured left wrist in cast for few weeks), started doing your 10 min chair exercises about 2 weeks ago and tweaking them to me while still getting the benefits. Today ventured to chair 30min cardio and strength (without weights) and feel SOOOOO empowered and proud of me. Realise there is so much I can do with one hand without hurting myself. So thank you for your encouragement through out all the videos and thanks for all the time you spend creating new and different workouts!

[@SeniorShapeFitness]

You are most welcome! Kudos to you for staying on top of your fitness routine with your injury! All my best for your continued healing :)

[@jeepersandrandy]

Great chair workout, although I did the first part standing and then I realized after the 7 minute mark, it was more beneficial to sit in the chair, especially for the abs and the thighs and wow, did I ever feel those muscles after that. Thanks for another great workout, Lauren!

[@SeniorShapeFitness]

Fantastic! Several other viewers told me that they did the cardio part standing up too. I think it's great! And your right, my chair workouts are still a really good workout :)

[@loonielaura]

Lauren I did this workout this morning and loved it. I did the moves I could stand for and grateful I had the chair for moves I have balanced issues. Thank you. Monday started off great this morning.

[@SeniorShapeFitness]

Happy to hear it Laura! You are most welcome 🤩

[@savethetpc1547]

I love these all-in-one workouts that offer both cardio and strength exercises, plus warmup and cooldown, all in less than a half hour! I tried this one today and really felt it -- in a good way. Keep 'em coming, and thanks for all you do!

[@SeniorShapeFitness]

Excellent! I'm thrilled you love it and got a good workout :)

[@RobertBrown-wl5nu]

This exactly what I needed today with sore lower back! Thank you 🙏

[@SeniorShapeFitness]

Glad it was helpful Ruth :D

[@pamelad4116]

This was awesome!! Feel like I got more of a workout than the low impact standing ones!

[@SeniorShapeFitness]

Glad you liked it and got a good workout Pamela :)

[@betz1459]

Love your workouts! I have plantar fasciitis in both feet (avid hiker) and had to stay off my feet. Your chair workouts saved me! You have such creative ways of doing all sorts of workouts in a chair. I'm going to keep doing your workouts even after my doctor gives me a green light to put weight on my feet again. Thank you!!!

[@SeniorShapeFitness]

My pleasure Elizabeth! Keep up the great work :)

[@sarahfisher8221]

I am thrilled I found you!! Having RA these chair exercises are perfect for me!! Thank you for sharing these I feel I'm getting stronger each day ❤

[@SeniorShapeFitness]

Wonderful! Love that you are getting stronger Sarah!!!

[@eliportillo1]

Hi! Thank you for this! I am recovering from knee ligament tears, so this is helping me keep moving and strong while sittling bound!

[@SeniorShapeFitness]

Glad it was helpful! 🤩

[@ligiacastro6827]

Great workout! My heals are giving me trouble, so I have stopped the walking workouts, and these seated ones are perfect to keep in shape. Thanks Lauren for all you do for us, your dedication and commitment. Wishing you and your loved ones a merry and blessed Christmas!! 🎄🎅🤶

[@SeniorShapeFitness]

It's my pleasure Ligia! Thank you for your kind comments :)

[@user-dj4qv3bh4q]

Thank you, that was great!🥰

[@SeniorShapeFitness]

Glad you enjoyed it Pat :)

[@user-fc9pe2jy2j]

Terrific! First time user and loved it! Thank you, Lauren. Well paced, good variety workout!

[@SeniorShapeFitness]

Love that you did both this and the chair pilates workout!!

[@roseannemistretta5532]

Love this one too, although love them all! Feel wonderful. So happy I found you on utube Thanks much, Roseanne

[@SeniorShapeFitness]

Excellent Roseanne! I'm happy you found me too :)

[@patriciamurphy5725]

Thanks! Fabulous videos! These have been so wonderful for me and have really helped me gain much needed strength and great stretching exercises! Such a great find… thank you for focusing on seniors!

[@SeniorShapeFitness]

Wonderful! It's my pleasure Patricia :)

[@user-sz5tx7uo4q]

Love your workouts Especially dumbbells

[@SeniorShapeFitness]

Great! Thank you Charlotte :)

[@donandmeg]

I love your workouts, how simple and straightforward they are. I suffer from spinal stenosis and herniated discs after years of playing competitive tennis, so I just want to make sure that nothing here is contraindicated for my condition.(I DO feel great most of of the time when I"m done, but sometimes there are hip twinges(sciatic nerve pressure) that worry me... thanks for any comments you may have regarding this..

[@SeniorShapeFitness]

I'm so glad to hear that you are enjoying your workouts. Please check with your doctor and what they have to say about your limitations and what you need to be avoiding.

[@stacischeetz7597]

I LOVED this! You are so great at making chair workouts challenging! So helpful for those of us who are differently abled! Thank you! And, I did it with 5lb weights!! September strong!!

[@SeniorShapeFitness]

Great Staci! Nice job with 5lbs! #notyourgrandma'sworkout :)

[@alogan7951]

Love this great evening workout to release the day and relax😊🏖

[@SeniorShapeFitness]

Wonderful! Thanks for trying it :)

[@moniqueseguin8285]

I just love your videos. I echo what someone said…not too hard and not too easy. I hate exercises and have zero stamina, but somehow, i am totally enjoying your workouts. On week 2 now. I enjoy feeling the aches exactly where you we should.

[@SeniorShapeFitness]

Yay! I love it Monique! Thank you so much and keep up the good work :)

[@tigerlily6512]

Yes, thank you so much.

[@SeniorShapeFitness]

You are very welcome :)

[@maryharker5088]

Great all over workout routine! Thank you so much!

[@SeniorShapeFitness]

You're so welcome! Glad you enjoyed it Mary :)

[@aliciatorres91]

I had more energy in the summer. Now that it’s autumn or fall I can only muster up “mental Gym!”

[@SeniorShapeFitness]

Any exercise is good exercise ;)

[@NadineGuilbault]

I did it as a standing workout. Great. Thanks.

[@SeniorShapeFitness]

I love that Nadine!

[@malkagross7928]

I loved workout. Injured knee and desperate to do some activity while waiting surgery. This is perfect. Love your pilates in chair also

[@SeniorShapeFitness]

Great! all my best for your upcoming surgery :)

[@ivettecolon554]

This has to be one of my favorite workouts! Thank you Lauren for these great videos ❤

[@SeniorShapeFitness]

Yay! It's nice to hear that Ivette :)

[@jerrihadding2534]

Bless you for responding so quickly! I promise to send you my progress reports. Your loving and respectful heart are so encouraging. Thank you.

[@SeniorShapeFitness]

My pleasure, all my best to you :)

[@nihalkeles7679]

Thank you lauren 🥰👏👏👏

[@SeniorShapeFitness]

My pleasure!

[@coriandermylovelypup]

Absolutely fabulous.

[@SeniorShapeFitness]

Thank you Mary, glad you enjoyed it :)

[@vickipowers7041]

Lauren , I did complete this workout, however I didn't anticipate you would incorporate that much cardio. I wished I would have browsed through your workouts like I normally do.

[@anniehowe7608]

Lauren, I just found this one and it’s great! I’m not comfortable standing during workout, and I’ve been loving your seated pilates. I love that this one incorporates weights, so I don’t always have to do them after your workouts. It’s great if I don’t have a lot of time. I’m getting stronger everyday, so thank you again, Lauren! ❤

[@SeniorShapeFitness]

You're so welcome! I love that you are getting stronger Annie 🙌🏻

[@user-nq5sd7gv2x]

I just found your video. I wanted to do more challenging exercises and yours hit the spot! I was even sweating and never did that before with any other video. I hope to get even stronger with your exercises. Thank you!

[@SeniorShapeFitness]

Wonderful! Glad you got a good workout Barbara :)

[@dionking8184]

Great video! I recently retired and was so excited to use my newfound free time that I immediately tore both biceps. It's only mildly debilitating, but it was completely unnecessary. I've been a little stir crazy looking for ways to build back up until my wife and I found your videos online, and here we are. This was our first, and I feel like it's the first real workout I've had in a while. We look forward to more!

[@SeniorShapeFitness]

Glad you found me and so glad you enjoyed this workout!

[@gracenemo2845]

It was energizing, thank you for this workout 🥰

[@SeniorShapeFitness]

You're so welcome! 🤩

[@myrnarobledo4750]

Wow thank you miss lauren❤

[@SeniorShapeFitness]

You're welcome 😊

[@cheriesmith9757]

Lauren, I love this!!!!

[@SeniorShapeFitness]

Yay! Thanks so much Cheri :)

[@kathleenf6127]

Amazingly wonderful

[@SeniorShapeFitness]

Glad you think so! Thanks Kathleen 🤩