Chair One Fitness – Movement for 55+

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

• 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

• 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.”

• 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

• 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.”

• Purpose: Fall-prevention focus

• Weight shifts while seated

• Single-leg taps (one foot lifted slightly)

• Seated cross-body reaches

• Optional standing balance behind chair:

• Heel-toe stance

• March in place holding chair