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From YouTube: Apopka Chair Exercise at Home: Class 8
Description
Cardio Routine
City of Apopka Senior Adult Chair Exercise Class. This class focuses on balance, mobility, range of motion, and strength. The class is appropriate for all fitness and mobility levels.
Disclaimer: You should consult your physician or other healthcare practitioner before starting this or any other exercise.
A
Well,
hello,
everybody
thank
you
for
joining
me
once
again
classes
coming
to
you
from
city
hall,
of
Apopka,
courtesy
of
the
mayor's
department
and
his
amazing
IT
team.
So
before
we
begin,
I
just
want
to
encourage
you
if
you're
enjoying
these
videos,
please
subscribe
and
give
me
a
thumbs
up.
So
if
you're
ready
we're
going
to
grab
a
chair,
a
nice
sturdy
chair
like
this
one,
no
wheels
and
preferably
no
arms,
and
please
make
sure
that
you
have
supportive
shoes
on
your
feet
before
you
do
any
exercise.
A
Even
if
you're
at
home
and
there's
carpet
on
the
floor,
you
should
still
always
have
good
support
for
your
feet.
The
other
thing
the
important
thing
to
have
would
be
some
water
because
it's
important
to
stay
hydrated.
Let
me
just
review
with
you
the
four
keys
for
maintaining
your
health
and
keeping
your
immune
system
strong,
we're
going
through
a
difficult
time.
So
we
have
to
make
sure
that
we're
nourishing
our
bodies
proper
nutrition,
which
means
no
junk
food.
You
want
to
eat
whole
foods.
We
want
to
drink
plenty
of
water.
A
You
want
to
stay
away
from
a
lot
of
sugar
and
alcohol
and
we
want
to
eat
meals
and
regular
time,
don't
go
all
morning
without
eating
anything
or
go
all
afternoon,
because
that's
going
to
cause
your
blood
sugar
level
to
fluctuate,
and
that's
not
good
for
you.
The
second
thing,
the
second
key
is,
of
course,
exercise
and
we're
going
to
take
care
of
that
today.
The
exercise
portion
also
has
to
cover
a
range
of
things,
so
we're
going
to
do
cardio
today,
that's
going
to
strengthen
our
heart
and
lungs.
A
The
other
things
that
are
important
are
strength,
training,
either
with
hand
weights
or
with
the
resistance
band,
or
you
can
just
use
your
own
body
weight.
The
third
thing
is
sleep.
I
know
it
might
be
difficult
to
get
in
those
seven
or
eight
hours
when
there's
a
lot
going
on
at
home,
whether
it
might
be
noise
or
a
lot
of
light
in
your
room,
try
and
modify
all
those
factors
do
something
relaxing
before
you
go
to
bed.
A
Very
stressful
and
stress
is
toxic
to
the
body,
so
you
need
to
intentionally
every
day
do
something
that
relaxes
you
something
that
takes
your
mind
off
of
all
of
the
stuff.
That's
going
on
and
put
you
in
a
more
peaceful
state
of
mind
so
that
you
can
get
rid
of
all
those
built-up
stress
hormones.
So
so,
let's
begin
sit
comfortably
in
your
chair.
If
you
flat
on
the
floor,
bring
your
shoulders
back
head
up.
What's
a
big
smile
from
everybody
out
there
and
we're
gonna
take
some
deep
breaths
in
as
you're
taking
the
breath
in.
A
Now
we're
going
to
turn
our
head
all
the
way
to
the
left
and
to
the
center
now
remember:
I'm
your
mirror
image
so
when
I
say
turn
to
the
left,
I'm
actually
going
to
my
right,
but
we'll
all
be
on
the
same
side.
Now
we're
going
to
turn
to
the
right
and
back
to
Center
turn
to
the
left
and
Center
turn
it
to
the
right.
Now,
all
the
way
to
the
left
all
the
way
to
the
right,
all
the
way
to
the
left
and
then
back
to
Center.
A
A
Okay,
let's
grab
on
to
those
two
cabinet
doors
in
front
and
we're
going
to
open
them
wide,
squeezing
those
shoulder
blades
together
and
close,
open,
close
open,
close
open,
close
open
now
reach
up
and
pull
down
reach
and
pull
pulling
the
elbows
right
into
your
waist.
Pull
reach
Oh
reach
and
pull
now
we're
going
to
grab
those
two
doorknobs
in
front
of
us.
A
A
Take
your
palms
up,
palms,
down,
palms
up
down
up
down
and
now
circle,
the
wrists,
nice
and
easy.
First
we
go
one
way
and
then
we
go
the
other
way,
good,
shake
everything
out
again:
hands
on
hips
we're
going
to
do
our
butt
walk,
so
we're
lifting
up
the
hips,
the
knees
and
the
feet
coming
forward
in
the
chair.
A
And
when
you
get
to
the
back
of
the
chair,
come
forward
again
and
then
we're
going
to
stop
right
in
the
middle,
bring
those
shoulders
back
we're
leading
with
the
chest
as
we
rock
it
forward
and
back
forward
and
back
pull
it
it
back
forward
and
back
good.
Now,
let's
take
the
upper
body
around
in
a
circle
and
first
we
go
one
way
and
then
we
go
the
other
way.
A
A
A
Now,
the
only
thing
that
should
be
moving
is
your
ankle
and
your
foot,
the
rest
of
your
leg
should
be
still
now.
Let's
reverse
that
going
counterclockwise,
and
if
you
notice,
you
know
that
your
you're
always
not
quite
round
and
smooth
symmetrical
slow,
the
movement
down
just
a
little
bit
to
get
more
control
good.
Let's
bring
that
left
leg
in
turning
now
to
the
right
leg,
we're
going
to
pedal
forward
now,
as
you're
peddling
make
sure
you're
sitting
up
nice
and
tall
no
leaning
on
the
back
of
the
chair.
A
Good,
let's
hold
that
foot
just
a
little
bit
off
the
floor.
90
degree
angle
at
the
knee
swing
it
out
to
the
side
and
front
side,
front
side,
front
side,
front
side
now,
keep
it
to
the
front
stretch
it
out
in
front
of
you,
we're
going
to
point
and
flex
point
flex,
point
flex,
point
flex,
point
flex,
point
flex
now
point
keep
it
pointed:
take
that
toe
and
draw
an
O
going
in
a
clockwise
direction.
A
Good
bring
your
right
leg
in
and
we're
going
to
stamp
it
out
now
that
our
body
is
all
warmed
up.
The
warm-up
is
important
to
prepare
your
body
for
exercise
gradually
gets
your
heart
rate
up
raises
the
temperature
of
your
muscles,
your
muscles,
when
they're
warm
more
much
better
than
when
they're
cold.
So
no
matter
what
activity
you're
doing
you
know
or
housework
or
anything
like
that
before
you
jump
into
it,
you
should
do
just
some
simple
warm-up
exercises
like
what
we
just
did
to
prepare
your
body.
So
we're
going
to
take
a
simple
water.
A
A
A
Heel,
toe
heel
now
fam
step,
one
ban,
the
two
opposite
on
the
legs.
Whoa
bam
bam;
five,
damn
six,
bang
subtle,
ma'am!
Now,
jumping
jacks
left
foot
right
foot
the
odds
can
go
all
the
way
up
or
halfway
now
speed
it
up
left
right.
Three:
four:
five:
six:
seven:
let's
do
scissor
hands
going
up;
two
three:
four:
take
it
down.
A
A
A
A
Bam
BAM
three
BAM
louder
come
on
BAM
my
BAM
six
BAM,
seven
BAM,
eight
jumping
jacks
right,
foot,
left
foot
right,
foot,
speed
it
up
left-right;
three:
four:
five:
six:
seven
eight
get
ready
for
scissor
hands
and
going
up
two
three
four
bring
them
down.
Put
some
hip
adductor,
going
up
to
great
for
bring
it
down.
Now.
Let's
hit
that
punching
back
hard.
What
left
side
good
show
me
some
power,
six,
seven
now
right
side,
one
two:
three:
four:
five:
six
seven
now
grab
and
pull
oh
wow
boom
wrap.
A
A
A
Five:
six
seven
scissor
hands
going
up
great
whoa
I
calmed
it
down,
wait
boom.
Take
it
up
two
three
four
bring
them
down:
whoo,
let's
hit
that
punching
bag.
What
left
side
tap
your
toes
six
seven
right
side
right,
come
on
my
communit
five,
six,
seven,
no
grabbing
flow
wow!
Oh
wow!
Oh,
oh,
that's!
Speeding!
It
up!
No
OH!
A
A
Speed
it
up
heel,
toe
heel,
heel,
toe
heel,
toe
heel
on
the
side
hill,
so
hang
in
there
almost
time
heel,
toe
heel,
speed
it
up,
heel,
toe
heel,
heel,
toe
heel,
heel,
toe
heel,
now
BAM
step.
Please
finale,
BAM,
BAM,
three
BAM
for
family
by
family,
six,
BAM,
seven
BAM,
hey
BAM;
again
what
BAM
BAM
louder:
three
BAM
for
them
by
BAM,
six
BAM,
seven
BAM
one
more
time,
watch
BAM
and
you
can
do
it
and
shake
the
windows.
Bam
raise
the
ceiling
man
and
six.
B
A
It
when
you
just
eat
tea
in
you
can
put
little
pieces
of
fruit
in
that
put
in
a
pitcher
of
water
overnight
and
in
the
morning
you'll
have
some
nice,
some
healthier
water,
because
all
of
the
vitamins
from
the
fruit
will
infuse
into
that
you'll
be
drinking
that
plus
it'll
taste
a
little
better,
a
little
sweeter.
But
regardless
you
still
have
to
drink
you're
aged
7
to
8
cups
of
water.
So.
A
Okay,
now
that
our
body's
all
warmed
up,
our
muscles
are
no
all
nice
and
warm.
This
is
a
good
time
to
do
some
stretching
if
you're
going
to
stretch,
you
should
even
do
a
little
warm-up
or
you
could
do
your
cardio
first.
That
way,
your
muscles
are
ready
to
be
stretched.
You
should
never
just
stretch
cold
muscles
like
just
get
out
of
bed
and
start
stretching,
because
that
you
could
injure
yourself
that
way
so
make
sure
you,
your
body's,
warm
before
you
do
this,
please
everybody
remember
to
work
within
your
own
limitations.
A
If
there
are
any
movements
that
cause
you
any
pain
or
discomfort,
you
can
always
modify
them
to
your
comfort
level
or
anything
that
you
just
don't
like
is
about
entirely
substitute
something
else.
Instead,
so
let's
sit
up
nice
and
tall
in
our
chair,
okay,
whatever
we
do,
we
always
want
to
practice.
Good
posture
posture
is
so
important,
especially
they
are
later
on
in
life.
Good
posture,
at
least
a
good
balance.
Good
balance
means
that
the
likelihood
of
your
falling
and
injuring
yourself
is
greatly
reduced.
A
A
So,
let's,
let's
just
let
your
head
fall
forward,
and
one
of
these
stretches
are
the
same
kinds
of
things
we
do
in
our
warm-up.
Only
we're
going
to
hold
it
a
little
bit
longer
we're
going
to
give
those
muscle,
fibers
and
ligaments
a
chance
to
actually
stretch
and
maintain
this
stretched
position.
So,
let's
bend
forward
just
let
your
head
hang
forward
chin
on
your
chest
and
now
from
this
position
we're
just
going
to
roll
the
head
roll
it
over
to
the
left
side.
A
Let's
roll
back
to
the
center
and
lift
it
up
good
we're
gonna
turn
our
head
all
the
way
to
the
left,
like
you
want
to
look
over
your
left
shoulder,
but
only
go
as
far
as
you
can
comfortably
go
now.
Keeping
your
head
in
this
position
going
to
the
little
look
up
with
your
eyes.
Look
up
at
the
ceiling
and
now
look
down
at
the
floor.
A
A
A
A
A
Now
we're
going
to
move
along
we're
going
to
practice
getting
some
upper
chest
mobility
a
lot
of
times.
We
put
a
lot
of
stress
on
our
lower
back
that
lumbar
spine.
That's
low
back
pain
is
a
big
problem
in
this
country,
because
we
do
a
lot
of
twisting
from
the
lower
back,
which
is
not
good.
I
want
us
to
practice
twisting
from
the
upper
chest
the
thoracic
area,
because
the
spine,
your
entire
spine,
is
made
so
that
it
will
move
on
the
cushion
the
cushions
known
as
discs.
A
So
we
want
to
just
keep
the
hips
facing
forward.
Imagine
that
you
just
sat
down
in
a
pot
of
cement
and
now
you're
stuck
in
this
position.
You
can't
move
your
hips,
so
your
hips
are
stick
are
facing
forward.
Your
legs
are
facing
forward,
we're
just
going
to
turn
our
upper
body
to
the
left
and
to
the
right
so
get
into
the
tabletop
position.
I
want
you
to
consciously
think
about
lowering
your
shoulders
so
that
they're
comfortable
and
turning
now
to
the
to
the
right.
A
I'm
gonna
hold
it.
There
notice
that
my
hips
have
not
moved
they're
still
facing
forward.
Just
the
upper
body
has
turned,
and
now
let's
bring
it
nice
and
easy
back
to
the
center
good.
Let's
do
that
again,
we're
going
to
twist
to
the
right
side,
nice
and
easy,
and
everything
moves
along
with
the
upper
body.
Your
head,
your
shoulders,
your
arms
everything
moves
as
if
it
is
one
piece
turning
to
the
right
and
make
sure
your
upper
body
stays
upright.
A
A
A
And
I'll
slowly
turn
it
back
to
the
center
and
anytime
you're
doing
stretches
it's
important
to
remember
to
keep
breathing.
Sometimes
we
tented
to
hold
our
breath
in
a
stretch
because
it's
a
little
might
be
a
little
tight.
That's
the
wrong
thing
to
do.
You
have
to
keep
breathing
as
you're
breathing.
The
muscles
will
relax
and
it
will
feel
better.
A
A
A
Now,
if
you
have
any
issues
with
your
hip,
anyone
has
had
a
hip
replacement
knows
that
you
should
not.
You
should
not
internally
rotate
your
head,
so
the
joint
is
like
this.
You
don't
want
to
rotate
it
this
direction,
because
that
kind
of
puts
a
little
too
much
strain
on
that
joint.
So
if
you
have
hip
replacement
or
you've
had
any
hip
surgery
with
hardware
put
in
there,
you
don't
want
to
internally
rotate
that
leg.
Okay,.
A
And
remember:
to
breathe
and
smile,
you
know
when
you
smile
funny
thing
about
smiling
when
you
smile,
your
body
thinks
oh,
this
isn't
so
bad
and
it
doesn't
hurt
as
much,
but
this
shouldn't
be
painful
anyway.
We
just
we
just
want
to
give
the
the
muscles
a
little
of
a
stretch.
We
want
to
increase
the
mobility
in
the
joints.
Let's
take
that
foot
back
to
Center
good
and
now
we're
going
to
roll
the
entire
leg
going
toward
the
left.
A
A
Let's
take
that
leg
back
to
the
center
good
okay,
when
I
finish
with
the
left
leg.
Yet
now
we
want
to
do
is
point
our
toe
I'm,
going
to
point
the
toe
pressing
it
down.
It
doesn't
have
to
go
all
the
way
to
the
floor,
but
go
as
far
as
you
can.
What
you
should
feel
is
a
contraction
in
your
calf,
the
back
of
that
lower
leg
muscle.
But
what
we're
doing
is
we're
stretching
the
muscle
in
the
front
is
the
anterior
tibialis.
A
A
A
B
A
I'm
going
to
bring
it
back
to
centre
excellent
job,
let's
bring
the
left
leg
in
turn
it
down
to
the
right
leg,
we're
going
to
extend
it
out
in
front.
Your
heel
is
on
the
floor.
Toes
are
pointing
to
the
ceiling
and
the
first
thing
we're
going
to
do
we're
going
to
take
the
whole
leg
from
the
hip
down
to
the
toe
and
we're
going
to
internally
rotate
it
this
way.
A
A
A
A
You
know
stretches
like
these,
you
can
do
anywhere.
You
want
we're
doing
is
sitting
in
a
chair
which
is
fine.
You
can
do
this.
If
you
have
a
mat
and
they'll
have
any
problems
getting
on
the
floor,
you
can
do
it
on
the
floor
as
well.
You
can
do
it
while
you're
still
in
bed,
but
remember
to
do
a
little
warm-up.
First,
don't
don't
stretch
your
muscles
when
they're
cold,
you
have
to
warm
them
up
a
little
bit.
First.
A
A
Yeah
very
good:
let's
turn
it
back
to
the
center
and
bring
it
in
excellent.
Okay,
let's
open,
let's
open
what
time,
what
we'll
do?
Let's
start
with
our
feet
together
toes
are
pointed
straight
ahead.
You
can
do
together
everything
facing
forward
now
we're
going
to
press
down
into
our
heels
and
swing
our
toes
apart,
so
we're
making
a
V
with
our
feet
now.
A
A
Now
we're
going
to
reverse
it
I'm
going
to
press
down
into
the
toes
and
swing
those
heels
in
toward
each
other.
Now
we're
back
to
our
wide
feet,
press
down
with
the
heels
swing,
the
toes
press
down
with
the
toes
swing
in
the
heels
we
have,
our
small
V
and
press
down
with
the
heels
swing
the
toes
feet
together.
A
So
let's
do
that,
one
more
time,
a
little
faster
press
down
with
the
heels
swing
out,
the
toes
press
it
down,
but
the
toes
swing
out
the
heels
press
down
with
the
heels
swing
out
the
toes
press
down
with
the
toes
swing
out
the
heels.
Now
we
reverse
it
press
it
down
with
the
toes
swing,
infield
press
down
with
the
heels
swinging,
the
toes
press
down
with
the
toes
swinging,
the
heels
they
should
meet
press
down
with
the
heels,
bring
the
feet
together.
So
let's
do
that,
one
more
time
a
little
faster.
A
So
it's
pressed
down
with
the
heels
swing
out.
The
toes
now
swing
out
the
heels
swing
out,
the
toes
swing
out,
the
heels
reverse
it
swing
in
the
heels
swing
in
the
toes
swing
in
the
heels
swing
up.
The
toes
little
faster,
toes
heels,
toes
heels,
heels,
toes
heels
again,
toes
heels,
toes
heels,
heels,
toes
heels
and
toes
very
good.
Okay.
A
He
goes
it
together,
palms
facing
the
floor,
we're
going
to
just
bend
the
wrists
down,
so
the
fingers
are
pointing
to
the
floor
and
if
you
have
any
issues
with
your
wrist,
carpal
tunnel
or
or
anything
like
that,
and
this
causing
any
pain
or
discomfort,
modify.
Please
modify
to
your
own
comfort
level
or
you
can
leave
this
one
out
entirely
I'm
going
to
take
our
fingers
from
our
right
hand
to
the
back
of
our
left
hand
and
very
gently
notice.
A
A
Good
and
release
shake
it
out
going
down
to
the
other
arm.
Right
arm
goes
out
straight
in
front
fingers
together
palms
facing
the
floor
I'm
going
to
bend
that
wrist
down
fingers
facing
the
floor.
Take
your
other
hand
to
the
back
of
your
right
hand
and
pull
in
gently
just
to
you
feel
that
stretch
across
the
back
of
your
wrist.
A
A
And
release
good
and
shake
them
out.
Okay.
So,
let's
we're
going
to
let
feel
good.
It
should
feel
good
anytime.
You
stretch
your
muscles
you're,
giving
them
a
chance
number
one
to
get
back
to
their
normal
condition.
Number
two
you're
increasing
your
flexibility
in
the
muscles
and
in
the
joints
where
the
ligaments
and
tendons
are
you're,
increasing
your
range
of
motion,
making
it
easier
for
you
to
do
all
those
everyday
activities
that
you
normally
do,
whatever,
whether
you're
reaching
for
something
pulling
on
something
pushing
something
stepping
up
stepping
down.
A
You
need
to
be
flexible
when
you're
doing
that,
especially
in
your
ankles,
because
you
never
know
when
you're
going
to
have
to
walk
on
something,
that's
a
little
unstable
like
grass
or
gravel,
or
you
know,
you're
stepping
on
something
that
moves
a
little
bit.
You
need
to
have
that
flexibility
in
your
ankles,
so
you
can
maintain
your
balance
with
whatever
you're
doing.
Okay.
So
now
we've
stretched
everything
I
believe.
A
All
the
way
down
and
just
relax
the
arms
down,
one
more
stretch
that
we're
going
to
do
before
we
finish
I'm
going
to
take
our
left
left
leg
and
cross
it
at
the
ankle
over
the
right.
One
sit
up
nice
and
tall.
Now
you
can
hold
on
to
the
legs
of
your
chair
or
you
don't
need
to
hold
on.
If
you
don't
need
to
hold
on
we're
going
to
do
is
believe
forward
a
little
bit
I'm
going
to
get
a
little
bit
more
stretch
in
that
hip
lean
forward.
A
A
A
Now,
if
that,
if
you
don't
feel
much
of
the
stress
or
stretch,
if
you're
very
flexible
on
that
side,
you
may
want
to
leave
forward
just
a
little
bit
and
you
will
feel
a
deeper
stretch.
There.
A
A
A
30
to
60
minutes,
listen
to
me,
30
to
60
seconds
ideally,
and
let's
put
the
heel
back
down,
straighten
back
up
now
nice
and
easy
we're
going
to
take
that
leg,
set
it
back
down
on
the
floor
good
and
you
can
rope
the
hip
and
the
thigh
good.
Now
we're
going
to
do
the
other
side
taking
the
left
leg,
move
it
across
it
at
the
ankle
cross
it
over
the
I'm
taking
I'm.
A
A
A
A
And
now
sit
your
heel
back
down,
straighten
your
body
up
nice
and
easy
we're
going
to
take
this
leg,
set
it
back
down
wonderful,
okay,
one
more
stretch
I'd
like
us
to
do
we're
going
to
have
to
stand
up
for
this
one
so
on
the
count
of
three
we're
going
to
stand
together
now
before
you
stand,
make
sure
you've
got
space
between
your
feet
flat
on
the
floor,
toes
pointing
forward
pressing
down
into
the
heels.
Let
your
legs
muscles
and
your
legs
will
lift
you
straight
up.
A
A
A
We're
standing
behind
the
chair
I'm,
going
to
take
our
left
leg
and
slide
it
back
both
toes
pointing
straight
ahead.
The
left
way
you
want
it
struck.
I'll
slide
it
back
only
as
far
as
you
can
put
your
heel
on
the
floor,
don't
try
and
go
back
too
far,
because
then
that'll
be
a
strain
on
the
calf
muscle
trying
to
get
that
heel
down.
So
you
just
go
back
far
enough,
but
you
can
put
your
heel
down.
So
your
foot
is
flat.
Left
foot
is
flat.
Left
knee
is
straight
from
this
position.
A
A
And
bring
that
right
leg
up
now
left
leg:
you're
going
to
put
the
heel
out
in
front
you're
going
to
bend
your
right
knee
flex
that
front
foot
flex
it
back
and
sink
your
hips
back
now,
you're
stretching
out
the
whole
of
the
leg,
including
your
hamstring
muscle.
That's
the
muscle
at
the
back
of
your
thigh
doesn't
get
stretched
a
lot
because
we
sit
a
lot.
A
A
And
relax
your
foot
down,
okay,
so
we're
going
to
stretch
out
the
front
the
hip,
flexors
are
or
the
groin
muscle.
We
want
to
bring
our
let
our
left
leg
back
a
little
bit
like
before,
not
quite
as
far
back
this
time,
we're
going
to
bend
both
knees,
bending
both
knees.
We
could
bring
the
left
heel
up,
we're
bending
both
knees
now
the
way
to
de-stress.
That
muscle
is
now
to
pull
your
body
upright.
A
A
If
you
can
put
your
arms
behind
your
back
clasp
them
behind
your
back
and
hold
that
position
now,
you're
going
to
feel
that
stretch
right
down
the
front
of
the
groin
that
hip
flexor,
which
tends
to
get
very
tight
because
of
all
the
sitting
that
we
do
so
you
need
to
stretch
that
out
and
the
more
you
bend
your
knees,
the
more
of
a
stretch,
you're
going
to
get
you're
going
to
feel
that
stretch
down
the
front
of
your
thigh.
The
lower
you
go
and
don't
forget
to
breathe
and
don't
forget
to
smile.