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Description
City of Apopka Senior Adult Chair Exercise Class.
Meet your instructor, find out what you'll need for the class, learn about the four types of training in chair exercise, and the four pillars of good health.
In this video you can also join Kathryn for a chair exercise warm up and stretching routine.
Disclaimer: You should consult your physician or other healthcare practitioner before starting this or any other exercise.
A
A
All
you
need,
as
always,
is
a
nice
sturdy
chair,
one
that
does
not
have
wheels,
preferably
one
that
does
not
have
arms
and
make
sure
you
are
wearing
Footwear.
Although
it
might
be
tempting
to
do
this
in
your
bare
feet
or
with
socks,
you
should
always
wear
supportive
Footwear
to
make
sure
you
feed
a
protected,
make
sure
you
have
your
water
with
you
and
the
towel.
If
you'd
like.
A
So
we
have
cardio
for
heart
and
lungs.
We
have
the
strength
training
because
we
have
to
maintain
our
muscle,
mass
and
our
strength.
We
have.
Flexibility
is
important
so
that
our
joints
will
be
supple
and
will
be
able
to
move
through
our
range
of
motion
and
now
balance
their
understanding.
The
importance
of
balance
training,
because
we
do
start
to
lose
that
as
we
get
older
and
it's
very
important
to
maintain
that
to
prevent
Falls.
A
And
we're
taking
care
with
one
of
those
keys
right
now
by
doing
the
exercise
very
important,
at
least
10
to
20
minutes
a
day,
ideally
30
minutes
of
exercise
every
day,
but
it
doesn't
all
have
to
be
at
one
time
to
do.
10
minutes
here.
10
minutes
there,
another
10
minutes
before
bed,
and
that
would
be
enough
to
keep
you
healthy
and
strong
good
nutrition.
Okay
and
though
it's
very
tempting
to
feed
out
on
junk
food
or
to
skip
meals.
And
but
it's
not
a
good
idea,
not
good
for
your
health.
A
Reducing
stress
exercise
has
double
benefits
for
the
body
and
the
mind,
and
it's
a
good
way
to
reduce
stress
as
well
as
deep
and
anything
that
you
do
that
relaxes.
You
makes
me
feel
comfortable
and
also
focusing
on
positive
things
in
your
life,
and
you
know
different
different
ways.
You
can
do
it,
but
it's
very
important
that
you
do
it
intentionally.
A
So
we're
gonna
get
started
as
always
with
our
warmup.
Let's
sit
up
nice
and
tall
in
our
chair,
I'm
gonna
take
a
deep
breath
in
or
just
come
up
and
blow
it
out
and
again
deep
breath
and
blow
it
out.
I
want
to
hear
that
air
moving
deep
breath
in
and
blow
it
out
and
one
more
time,
nice
deep
breath
filling
up
your
lungs
with
that
good
air
and
blowing
out
all
that
stale
air.
A
Relaxing
your
arms
all
the
way
down
just
relax
your
hands
on
your
thighs,
we're
going
to
turn
our
head
all
the
way
to
the
left
and
to
the
center
now
to
the
right
and
center
and
left
all
the
way
to
the
right.
All
the
way
to
the
left
all
the
way
to
the
right
and
to
the
center
we're
going
to
bend
our
head
over
to
the
left
of
the
center
now
to
the
right
center
left
all
the
way
to
the
right
and
we're
going
to
the
left
and
to
the
right
and
after
Center.
A
The
cabinet
doors
squeeze
those
shoulder
blades
together
and
close
open,
close
open,
close
open
now
reach
up
and
pull
down
reach
and
pull
reach
and
pull
reach
and
pull
reach
and
pull.
Let's
grab
the
two
doorknobs
arms
stretched
out
in
front
of
you,
we're
going
to
twist
out
twist
in
out
in
out
in
out
in
and
shake
those
arms
out
right
down
to
the
hands,
open
and
close
your
fists,
nice
and
easy
make
sure
you
bring
your
thumb
to
the
outside
when
you
close
it
all
right.
A
Wiggle,
all
ten
fingers
take
your
palms
up
up
down
up
down
nice
and
easy
roll
those
wrists.
First,
we
go
one
direction,
and
now
we
go
the
other
direction,
good,
shake
them
out
again:
hands
on
hips
we're
going
to
do
our
butt
walk,
we're
lifting
up
the
hips,
the
knees
and
the
feet
actually
coming
forward
in
your
chair,
lift
your
hips
up
as
high
as
you
can.
Then,
when
you
get
to
the
front
of
the
chair,
don't
keep
going
because
gravity
pulls
24/7.
Now
you
want
to
back
it
up.
A
Take
it
around
and
let's
sit
up
nice
and
tall,
relax
your
arms
down
by
your
side,
we're
going
to
Bend
from
side
to
side
start
with
a
small
movement
bending
just
from
the
waist
and
each
time
get
a
little
bit
closer
to
the
floor.
Now,
if
you
can
get
all
the
way
down
and
touch
the
floor
with
the
tip
of
your
finger,
that's
great!
If
you
can't
quite
get
there,
that's
okay,
but
make
sure
you
don't
lift
your
butt
up
off
the
seat
because
that's
cheating.
A
Okay,
good:
let's
sit
back
up
nice
and
tall,
we're
gonna
rest.
Our
hands
on
our
knees,
left
hand
on
left
knee
right
hand
on
right,
knee
and
our
feet
are
about
Oh
12
inches
apart.
Let
it
bring
the
knees
together.
We
bring
the
knees
together,
we're
gonna
switch
hands
and
now
we're
going
to
open
up
the
knees
but
keep
your
grip
on
the
knees.
We're
gonna,
open
them
up
hands
across,
and
it's
going
to
pull
your
body
forward
in
just
a
little
bit.
A
A
There's
opening
and
closing
switching
those
hands,
good,
okay,
sit
up
nice
and
tall
we're
going
to
go
now
to
our
left
leg.
We're
going
to
pretend
we're
on
a
bicycle
that
has
one
pedal
so
we're
going
to
pedal
forward
now.
Why
are
you
pedaling,
you're,
sitting
up
nice
and
tall
tucking
that
tummy
in
don't
lean
on
the
back
of
your
chair
for
support?
Let
your
muscles
hold
you
up
and
let's
take
that
same
leg.
A
90
degree
angle:
at
the
knee
we're
going
to
open
and
close
open
and
close
open,
close
open,
close
open,
close
now
we're
going
to
pedal
backwards,
we're
still
work
in
the
left,
leg,
pedaling
backwards,
sitting
up
nice
and
tall.
Let's
hold
that
foot
just
slightly
off
the
floor.
90
degree
angle
at
the
knee
open-close
open-close,
open-close,
open-close
good
and
relax
your
left
leg.
Turning
to
the
right
leg,
now
we're
going
to
pedal
forward.
A
A
And
hold
the
foot
just
a
little
bit
off
the
floor,
open,
close,
open,
close,
open,
close
open
and
close
good
we're
going
to
lift
up
both
heels
off
the
floor,
lift
the
heels
up
and
put
them
down
up
and
down
up
and
down,
lift
and
lower
up
and
up
and
up
and
up
and
up
now.
Just
the
toes
toes
up
and
down
up
and
down
up
and
up
and
up
and
up
and
up
now
we're
going
to
alternate
first
heels,
then
toes
first
heels
and
toes
heels,
toes
heels,
toes
heels
and
toes.
A
So,
let's
take
this
opportunity
now
their
muscles
are
warmed
up
we're
going
to
do
a
little
stretching
mostly
the
lower
body.
Okay,
let's
take
our
left
leg.
I'm
gonna
stretch
it
out
in
front
now:
I
want
you
to
flex
your
foot,
but
this
time
trying
to
bring
that
toe
up
and
back
as
far
as
you
can,
as
if
you
would
want
to
put
the
top
of
your
foot
on
the
top
of
your
shin,
really
feel
that
stretch
at
the
back
of
the
calf
I'm.
A
A
Relax:
okay:
now,
let's
go
back
to
the
heel.
What
we're
going
to
do
is
we're
going
to
roll
the
entire
leg
to
the
inside
now
caution
for
anyone
who
has
had
a
hip
replacement.
As
you
know,
you
don't
want
to
do
any
inward
rotation
like
this.
That
might
not
be
a
good
thing.
So
if
you
had
a
hip
replacement
on
on
the
left
side,
then
you
don't
want
to
do
that.
A
A
And
back
up
to
the
center
and
roll
it
again
externally,
pointing
to
the
left
and
then
bring
it
back
in,
let's
bring
the
left
leg
in
and
we're
gonna
take
it
crossing
the
left
ankle
over
the
right
sitting
up
nice
and
tall
and
I
want
you
to
lean
forward
from
the
hips
okay,
we're
keeping
the
back
straight,
bring
those
shoulders
back.
So
the
back
stays
straight
I'm
just
going
to
lean
forward
from
the
hips
you
can
hold
on
to
the
back
of
your
chair
or
the
legs
of
the
chair.
A
A
A
Good
now
you
can
stay
at
this
position.
If
this
already
feels
tight,
you
can
stay
at
this
position,
but
if
you
want
a
little
bit
more
stretch,
what
you
can
do
is
leave
your
body
full
with
just
a
little
bit
and
you're
going
to
feel
more
stretch
in
that
left
hip,
but
don't
go
too
far
and
you
only
want
to
feel
a
stretch,
not
pain.
A
And
for
those
who
are
very
flexible
in
that
area,
if
you
want
a
little
bit
more
challenge
from
this
position,
you're
going
to
lift
up
your
right
heel,
oh
yeah
feel
that
now
uh-huh
I
remember
to
breathe.
Don't
hold
your
breath
when
you're
doing
any
stretching,
because
that
just
tightens
everything
up,
so
you
want
to
breathe
nice
and
easy.
Keep
that
breath
flowing.
A
A
A
A
Okay,
excellent:
let's
put
the
heel
back
on
the
floor,
so
it's
pointing
straight
up
we're
going
to
turn
now
the
entire
leg
internally
we're
going
to
turn
it
toward
the
left.
Unless
you
have
issues
with
your
hip,
hip
replacement
or
anything
like
that,
you're
not
going
to
do
this
particular
move
you're
going
to
do
point
and
flex
instead,
so
we're
going
to
turn
the
entire
leg,
this
direction
to
the
left
hold
it
there.
A
A
A
A
A
A
I'm
gonna
bring
their
arms
down
to
chest.
Level
palms
are
still
facing
out,
breathe
in
bend
the
elbows
and
breathe
out.
As
you
stretch
it
forward,
feeling
that
nice
stretch
in
your
upper
back
and
shoulders
just
turn
the
palms
toward
you.
We're
gonna
open
up
wide,
take
a
deep
breath
in
pressing
those
arms
back
big
smile
and,
as
you
breathe
out,
let's
bring
the
palms
together
and
one
more
time
deep
breath
in
stretch
those
arms
back
and,
as
you
breathe
out,
let's
wrap
those
arms
around
give
yourself
a
big
hug,
pat
on
the
back.