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From YouTube: Apopka Chair Exercise at Home: Class 9
Description
Cardio chair exercise workout.
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,
good
afternoon,
everybody
and
welcome
back
glad
to
have
you
here
exercising
with
me
today.
The
exercise
when
it
out
in
the
past
is
one
of
the
four
legs
for
healthy
living
and
to
keep
your
immune
system
strong.
Look
at
it.
Consider
it
like
the
wheels
on
a
car.
You
need
to
have
four
wheels
on
your
car.
It's
one
is
exercise.
The
other
is
good
nutrition.
A
The
third
one
is
sufficient
sleep
and
the
fourth
one
is
stress
reduction,
so
you
need
all
those
four
in
order
for
the
car
to
go
smoothly
down
that
highway
of
good
health.
So
today
we're
going
to
concentrate
on
a
car.
Do
a
new
car,
New
York
a
car
deal
move
that
that
I'm
going
to
teach
you
so
before
we
do
anything
like
that.
I
just
want
to
remind
you
to
have
a
nice
sturdy
chair,
one
that
does
not
move,
preferably
one
with
air
in
arms
and
to
wear
comfortable
shoes
on
your
feet.
A
That
will
support
your
feet
while
you're
exercising
it's
very
important
and
as
well
make
sure
you
have
your
water,
because
it's
important
to
stay
hydrated
and
sufficient
water
is
one
of
those
keys
to
good
nutrition,
along
with
regular
meals
and
no
joke
food
or
as
little
as
possible.
I
know-
and
sometimes
you
know,
you
can't
resist
an
occasional
treat
emphasis
on
the
word
occasional,
but
make
sure
most
of
your
meals
are
most
of
your
food
choices
are
healthy
ones.
A
Okay,
so
let's
get
comfortable
in
our
chair
I'm,
going
to
sit
up
nice
and
tall
and
we're
going
to
start
with
our
warm
up,
because
it's
always
important
to
do
a
warm-up
before
you
move
into
any
type
of
exercise
or
physical
activity.
It
helps
bring
the
heart
rate
up
gradually
and
warms
up
the
muscles
and
muscles
move
more
easily
when
they're
warm
than
when
they're
cold.
So
we're
going
to
sit
up
nice
and
tall
do
a
lot
on
the
floor.
A
Okay,
let's
grab
on
to
those
two
cabinet
doors
arm,
just
reach
out
in
front
we're
going
to
open
wide,
squeezing
the
shoulder,
blades
and
close
open,
close
open,
close
open
now
reach
up
and
pull
down
reach
and
pull
reach,
pull
reach
and
pull
I'm
going
to
grab
onto
the
two
torn
OPP's
arms
stretched
out
in
front
twist
out
and
twist
in
out
in
out
in
out
in
and
shake
everything
out.
Okay,
let's
open
and
close
the
hands
nice
and.
A
A
And
when
you
get
to
the
back
of
the
chair,
come
forward
again
stopping
right
in
the
middle
bring
those
shoulders
back,
leading
with
the
chest,
we're
going
to
rock
it,
pull
it
and
back
forward
it
back
forward
and
back
good.
Now,
let's
take
it
around
in
a
circle:
warming
up
the
waist
first,
we
go
one
way
and
then
we
go
the
other
way.
A
A
Okay,
hold
your
foot
to
us
a
little
bit
off
the
floor.
Ninety
degree
angle
at
the
knee
swing
it
out
to
the
side
and
to
the
front
side,
front
side,
front
side
and
front
hold
it
to
the
front
stretch
it
out
in
front
of
you
we're
going
to
point
the
toe
flex.
The
toe
point
flex,
point
flex,
point
flex
now
point
keep
it
pointed:
take
that
toe
in
a
circle
going
in
a
clockwise
direction.
A
A
Okay,
all
that
foot
just
slides
off
the
floor.
Ninety
degree
angle
at
the
knee
we're
going
to
swing
it
out
and
in
to
the
side
and
the
front
side,
front
side,
front
side
now
hold
it
to
the
front
stretch
it
out
in
front
of
you
we're
going
to
point
the
toe
flex,
the
toe
point,
flex
and
point
flex.
Point
flex
now
point
keep
it
pointed
and
we're
going
to
take
that
toe
and
make
an
O
going
in
a
clockwise
direction
and
now
reverse
it
going
counterclockwise.
A
A
We're
gonna,
March
it
narrow
march,
going
to
a
wide
March,
so
I'll
say
March
it
in
and
March
it
out.
So
you'll
know
you're
going
from
narrow
to
wide
we're
going
to
do
eight
narrow,
eight
wide,
then
four
narrow,
four
wide
2
and
2
2
is
repeated,
and
then
we
do
singles.
So
it's
wide
and
narrow,
wide
and
narrow.
So
we're
going
to
do
that
and
then
we're
going
to
do
a
second
set.
This
time
we're
going
to
clap
the
hands
on
a
certain
beat.
A
So
when
we're
marching
for
8
we're
going
to
do
a
double
clap
on
the
fourth
beat,
and
when
we're
marching
for
four
we're
going
to
do
that,
double
clap
on
the
third
beat
and
when
we're
marching
for
two
we're
going
to
do
the
double
clap
on
the
second
beat.
Ok,
so
don't
don't
worry
if
you
don't
pick
it
up
right
away,
it's
very
easy,
but
one
thing
I
want
you
to
do
is
just
keep
moving
and
have
fun
and
then
the
other
step,
the
other,
the
other
step
that
you
may
not
be
quite
familiar
with.
A
It's
called
the
peace
step.
Imagine
there's
a
V
on
the
floor
and
your
both
feet
start
at
the
point
of
the
V
you're,
going
to
step
out
with
the
left
leg
to
the
top
of
the
V
and
then
step
with
the
right
leg
to
the
top
of
the
V,
bring
the
left
leg
back
and
the
right
leg
back,
left
right,
left
right
out
out
in
in
and
then
the
arms
that
go
along
with
that
by
the
same
side.
So
the
left
leg
goes
out.
Your
left
arm
goes
out
when
your
right
leg
goes
out.
A
Your
right
arm
comes
out
when
your
left
leg
comes
in,
left
arm
comes
in
when
your
right
leg
comes
in
right.
Arm
comes
in,
so
we're
going
to
do
that
as
we're
going
along
and
I'm
going
to
say,
left
lead,
which
means
that
you
start
with
your
left
leg.
First
left
leg
out,
left
leg
and
left
arm
right,
leg
left
and
right.
So
this
is
the
left
lead
with
the
left.
A
Foot
starts
first
and
then
I'll
say
change
to
the
right
lead,
which
means
that
your
right
leg
will
start
first,
okay
and
then
I'll
say:
keep
the
arms
low.
So
the
arms
will
stay
at
chest
level
and
then
I'll
say:
take
it
up.
Our
arms
high
in
that
case
you'll,
take
the
arms
up
so
you'll
be
making
like
a
V
with
your
arms
when
you're
stepping
out
and
when
you
step
back
in
it
comes
back
down.
So
this
is
high
and
this
is
low.
A
A
Let's
tap
the
toes
left
and
right,
three:
four:
five:
six:
seven
and
let's
add
the
arms
bicep
curls
five
bring
the
legs
together.
Heel
digs
to
the
front
left
and
right
in
five;
six
seven
add
the
arms
and
push
two
three:
four:
five:
six:
seven
and
eight
again,
two
three
four:
five:
six:
seven
and
eight
and
Marcin
oh
good
job
when
I
finished
yet,
but
we're
gonna
bring
it
down
just
a
little
bit.
Keep
your
mom
keep
those
feet.
Moving.
A
A
A
Okay,
you'll
be
really
well
with
that
I
know
it's
a
little
little.
It
might
be
a
little
a
lot
of
steps
there,
but
not
difficult
steps.
It
would
practice
and
practice.
So
you
make
it
perfect.
So
now
we've
got
our
heart
rate
back
down.
Take
a
sip
of
water.
A
A
A
A
A
Release
the
elbow
and
just
uncurl
that
arm
all
the
way
down
all
the
way
out,
stretching
to
the
back
good.
Let's
take
our
left
leg
now
stretch
it
out
in
front
of
you
on
the
floor.
Toes
in
the
air
place
your
hands
on
your
right.
Thigh
sit
up
nice
and
tall,
bring
the
shoulders
back,
take
a
deep
breath
in
and,
as
you
breathe
out,
lead
or
idle.
A
With
that
leg,
press
the
foot
down
toward
the
floor
breathe
in
lift
it
up
now
lift
your
body
up
I'm,
going
to
bring
the
left
leg
in
stretch
the
right
leg
out
heel
on
the
floor,
toes
pointing
to
the
ceiling.
Let's
switch
our
hands
now
to
the
left.
Thigh
bring
the
shoulders
back,
take
a
breath
in
and,
as
you
breathe
out,
lean
your
body
forward,
leading
from
the
hips
keeping
the
back
straight
press.
Your
foot
toward
the
floor.
A
Turn
the
pumps
toward
you,
I'm,
going
to
open
up
wide,
take
a
deep
breath
and
press
those
arms
back
and
give
you
a
big
smile,
everybody
and,
as
we
breathe
out
we're
going
to
cross
the
arms
wrap
around
yourselves.
Just
a
big
hug
out
on
the
back
just
enjoy
how
you
feel
now,
and
so
thank
you
for
joining
me
for
the
cardio.
Please
come
back
to
this
channel.
We
have
many
other
videos,
different
types
of
exercises
so
until
then
be
safe,
I
love!
You
bye.