Here are some low impact exercises for the Sisters, in shaa Allāh.
Please note that:
✔you may need to check with your doctor or General Practitioner, physiotherapist, health specialist or health practitioner before commencing any exercise program, in shaa Allāh
✔some of these videos may contain musical instruments. It is advised that you turn the sound off for a more halal workout.
✔some of these videos or pictures may contain shameless or inappropriate outfits. Clothes that are not covering the wearer’s Awrah. Therefore, change to another exercise or lower your gaze or avert your eyes. And perhaps listen more to the instructor’s instructions and look at the instructor only minimally, if at all.
✔reduce the speed or duration of your exercise, if you find it hard to catch up or you are in a little discomfort or you are out of breath. It is not necessary to follow the speed and duration of the exercise instructor all of the time. Go at your own pace, if necessary. If you feel any sort of pain, it is highly advisable for you to stop.
✔start with a good intention in your heart ❤, make this as a form of worship to Allāh Almighty by having the intention to exercise for the sake of Allāh. Or perhaps you want to be slim, fit and strong so that you can worship Allāh SWT better. Or perhaps you want a healthy-looking body to please yourself or your spouse, for the sake of Allāh azzawajal. Or have similar intentions. And don’t forget to say “Bismillah” in the beginning, in shaa Allāh!
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(Last updated: 22/11/2023)
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YouTube channels:
💟 https://youtube.com/@MoveItOrLoseItAU Move it or lose it, Australia
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YouTube videos:
💟 Sets of exercises around 10 minutes:
Set 1 (Under 10 minutes)
https://youtu.be/HB21F-PqVW4
for
standing and sitting participants
(From 0:40 to 8:10)
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Set 2 (Under 10 minutes)
https://youtu.be/5D6FHqLW_k0 With chair, Chair Balance #2, (Total= 3 min 30 s), Move it or lose it.
https://youtu.be/s4od3Z18C64 MIOLI, Low & High Impact Exercises (Total= 4 min)
https://youtu.be/coyF6uvCmhE Chair Balance #4, Move it or lose it [mioli] (Total= 2:09)
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Set 3 (Under 10 minutes)
https://youtu.be/cxD0TvvmnNg wall push-ups, mioli (Total = 2:35)
https://youtu.be/5u_CNQJGrB8
low impact cardio ep 10, mioli, (from 18:00 to 20:10 )
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Set 4 (Under 10 minutes)
https://youtu.be/5u_CNQJGrB8
low impact cardio ep 10, mioli, (from 20:10 to 27:17 )
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Set 5 (Under 10 minutes)
https://youtu.be/rB5XBos2cng chair Balance #3, mioli, (Total= 4:40)
https://youtu.be/cRZeysEcNdU low impact cardio ep 11, mioli, (From 17:20 to 21:11)
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Set 6 (Under 10 minutes)
https://youtu.be/cRZeysEcNdU low impact cardio ep 11, mioli, (From 21:11 to 27:25)
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Set 7 (Under 10 minutes)
https://youtu.be/rCkAeOHoA9w low impact cardio for seniors, beginners. Yes2next.
(from 1:23 to 6:08)
https://youtube.com/shorts/IYwheJudARI?feature=share 5 minute seated walking workout for beginners (short)
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Set 8 (Under 10 minutes)
https://youtu.be/rCkAeOHoA9w low impact cardio for seniors, beginners. Yes2next.
(From 6:05 to 12:30)
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Set 9 (Under 10 minutes)
https://youtu.be/oumzMyqK-2I 10 minute chair exercise for seniors ( no equipment needed) by “improved health” You Tube channel (YTC)
(Some music, but with instructions, so we may mute some parts, in shaa Allāh. Or completely switch off the sound. It is recommended that, if you are the Instructor, you may do your own voice over, in class.)
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Set 10 (Under 10 minutes)
https://youtu.be/E2YqFYFLSbE
(0:00 to 9:35 )
(Some music, but with instructions, so we may mute some parts, in shaa Allāh. Or completely switch off the sound. It is recommended that, if you are the Instructor, you may do your own voice over, in class.)
Gentle range of motion chair exercises for seniors (Arthritis, Limited mobility, true beginners) by Improved Health YTC.
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Set 11 (under 10 minutes)
https://youtu.be/SaYDK_LH_uk?si=6d3aPmRWtnq4849V
Easy exercises to do while sitting. No music. By Ascension via christi YouTube Channel. (6 minutes 4 seconds)
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Set 12 (under 10 minutes)
https://youtu.be/vSa_s0qCmCk?si=_g90Tqwt5Uk2FU67 Seated exercise warmup for seniors fitness expert from Vintage Fitness. By Vintage Fitness YouTube Channel. (7 minutes 2 seconds)
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Set 13 (under 10 minutes)
(a) https://youtu.be/EXbMedZcE7w?si=yDuWE5oo5Mzp-uPG Caution: Music. Seated stretches with a senior fitness expert. (3:04) . By Vintage Fitness YouTube Channel.
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(b) https://youtu.be/8rFnUR43A7E?si=4vFjo0VlU7kRTSvQ No music. Exercise for hip strength and improved walking gait for seniors. By Vintage Fitness YouTube Channel. (4:12)
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Set 14 (10 minutes 5 seconds)
https://youtu.be/Peyxq3msfT4?si=Ju2BQ5sUf38GydNQ
No music. The Best 14 Chair Exercises that seniors love! Bob & Brad YouTube Channel. (10:05)
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💟 Sets of exercises under 15 minutes:
Set 1 (under 15 minutes)
https://youtu.be/n8_JcYAN7eU?si=uUjwSYEPV1jd0Qam “10” minute seated exercises for seniors, elderly & older people. By Bob and Brad YouTube Channel. (13minutes:19seconds)
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💟 Sets of exercises under 20 minutes:
Set 1 (Under 20 minutes)
https://youtu.be/5u_CNQJGrB8 low impact cardio ep 10, mioli,
(0:00 to 17:40)
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Set 2 (Under 20 minutes)
https://youtu.be/cRZeysEcNdU low impact cardio ep 11, mioli, (0:00 to 17:20)
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Set 3 (Under 20 minutes)
https://youtu.be/E2YqFYFLSbE
(6:35 to 22:49 )
(Some music, but with instructions, so we may mute some parts, in shaa Allāh. Or completely switch off the sound. It is recommended that, if you are the Instructor, you may do your own voice over, in class.)
Gentle range of motion chair exercises for seniors (Arthritis, Limited mobility, true beginners) by Improved Health YTC.
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Set 4 (Under 20 minutes)
https://youtu.be/6YKGcF6j0Zk
Must mute! It is recommended that, if you are the Instructor, you may do your own voice over, in class.
15 minute “lower your blood sugar” walk at home workout. By Improved Health YTC. Duration of 15 minutes.
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Set 5 (Under 20 minutes)
https://youtu.be/rdihR3giOw4?si=LLlZyUDdMhVf00LR
15 minute gentle chair exercises for seniors. No equipment. By Improved Health YTC.
(Some music, but with instructions, so we may mute some parts, in shaa Allāh. Or completely switch off the sound. It is recommended that, if you are the Instructor, you may do your own voice over, in class.)
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Set 6 ( Under 20 minutes)
15 minute family fat burn! Modest Muslim Weight loss workout. By Amanah Fitness YouTube channel.
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Set 7 (under 20 minutes)
https://youtu.be/JXd9kY-G5-8?si=8fOh6TYbN3sF49TS
At home, mioli Australia. Resistance Part 4, water bottles needed. 0:00 to 18:15 minutes
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Set 8 (under 20 minutes)
https://youtu.be/w8Hf6LKKzeA?si=rbiyXEtt_kdBIDQr 19 minute workout. How to exercise at work.
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Set 9 (under 20 minutes)
https://youtu.be/5085MxwXzYw?si=X2Us3Nc6qQidvq9q 16 minutes morning walking workout for seniors & beginners, Chair Exercises and equivalent Standing exercises, by Yes2next YouTube channel. Light music in background.
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Set 10 (20 minutes 43 seconds)
https://youtu.be/-mezmalW4mk?si=nZyaruUH_Pqw7tvz
Music. 15 Strength Exercises For Seniors to do to become stronger and independent. By Improved Health YouTube Channel. (20 minutes : 43 seconds)
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Set 11 (20 minutes and 10 seconds)
Improve HEART HEALTH at home: 20 minute gentle workout for Seniors and Beginners. By Yes2next YouTube Channel. (20 minutes: 10 seconds). Light music in background.
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💟 Sets of TAI CHI exercises under 25 minutes:
Set 1 (Tai Chi, under 25 minutes)
https://youtu.be/jvvTLfOk7UY?si=InmR-nObfajl6EYH Tai Chi Chair (Episode 1), mioli Australia
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Set 2 (Tai Chi, under 25 minutes)
https://youtu.be/4IrQbprS26k?si=g-sd6aWZiXDuFF8g Tai Chi Movements 1-3 (Part 1), mioli Australia
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Set 3 (Tai Chi, under 25 minutes)
https://youtu.be/4IrQbprS26k?si=jBD8PKKDsEVqOfsD Tai Chi Movements 4-6 (Part 2), mioli Australia
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Set 4 (Tai Chi, under 25 minutes)
https://youtu.be/JPAUX8z-7Ck?si=8ndafxVicvDOmWh5 Tai Chi Movements 7-9 (Part 3), mioli Australia
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💟 Sets of exercises under 25 minutes / = 25 minutes:
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Set 1 (under 25 minutes)
https://youtu.be/Hfdajt9lWFo?si=YDszs1fObAOx6bxz Indoor walking workout for Seniors, Beginner Exercisers. By Yes2next YouTube Channel. (22 minutes: 39 Seconds). Light music in background.
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Set 2 (under 25 minutes)
Music. Do this Workout every night to lower blood sugars and improve sleep. By Improved Health YouTube Channel. (22 minutes: 11 Seconds)
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Set 3 (under 25 minutes)
https://youtu.be/nk3jn6dxR-0?si=Qo0Lg-WVCQM2Jk-I Pilates with Julia, Chair Pilates, mioli Australia 2019
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Set 4 (under 25 minutes)
https://youtu.be/dNW2Pdn1dA0?si=lB6L825fpgL2Y58-
Chair Workout. Strength Training for Seniors and Beginners. By Yes2next YouTube Channel. Light music in background. (22 min : 30 sec)
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Set 5 (under 25 minutes)
With music. Low impact cardio walk at home workout. Stronger legs and glutes. By Improved Health YouTube Channel.
(22 minutes : 47 seconds)
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Set 6 (25 minutes 15 seconds)
https://youtu.be/aj4qCMynzXE?si=luFR98-a85QcKRh1
Fat Burning Workout for TOTAL Beginners. For Seniors. No Equipment. By Yes2next YouTube Channel. Light music in background.,(25 min: 15 sec)
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Set 7 (25 minutes 28 seconds)
https://youtu.be/p7In4bc0x0Y?si=f92CtVgPiguxIeAS “20” minute Low impact cardio workout at home – full body standing cardio HIIT no jumping beginners. By HASfit YouTube Channel. (25 minutes 28 seconds)
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Set 8 (under 25 minutes)
All in One Workout. Exercises for Seniors, Beginners. By Yes2next YouTube Channel. (24 minutes: 16 seconds)
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Set 9 (under 25 minutes)
https://youtu.be/DL-02Rk778w?si=jVirBj7tDbHaX80n Gentle Seniors Cardio “45” minute class. By Vintage Fitness YouTube Channel. With music, therefore, muting is recommended. Seated and standing exercises by male senior
Cut video into 2 parts. This part is from
0:00 to 23:25 ( 23 minutes 25 seconds)
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Set 10 (under 25 minutes)
Beginner Step Workout & Strength Training. Low Impact Cardio. By Yes2next YouTube Channel. (24 minutes:52 seconds)
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💟 Sets of exercises under 30 minutes:
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Set 1 (under 30 minutes)
https://youtu.be/dQ5BjhZjWCk?si=5HNKg2hK6wr6bnXt Falls prevention, UAW, Episode 21, mioli Australia 2019
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Set 2 (under 30 minutes)
https://youtu.be/HUdf34vOo4s?si=XIuSwGUm7bqR4USf
Strong Bones, UAW, Episode 16, mioli Australia 2019
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Set 3 (under 30 minutes)
https://youtu.be/cRZeysEcNdU?si=b2uSXUP8UyubI98_ mioli Australia 2022, Low impact cardio, Episode 11, on the beach, no music!
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Set 4 (under 30 minutes)
https://youtu.be/DL-02Rk778w?si=jVirBj7tDbHaX80n Gentle Seniors Cardio “45” minute class. By Vintage Fitness YouTube Channel. With music, therefore, muting is recommended. Seated and standing exercises by male senior
Cut video into 2 parts. This part is from 20:00 to 48:03 ( 28 minutes 3 seconds)
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Set 5 (under 30 minutes)
https://youtu.be/J5bEAQGGMz4?si=wvQlSYo1l3mv8Fon Home Exercise, UAW, Episode 20, mioli Australia 2019
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Set 6 (under 30 minutes)
https://youtu.be/5u_CNQJGrB8?si=Vt8oWKL6rNb4BgMR , mioli Australia 2022, Low impact cardio, Episode 10, on the beach, no music!
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Set 7 (under 30 minutes)
https://youtu.be/Ylhl-CxfrbQ?si=lPOmNYOHjzLvGX11 “20” min senior exercises at home , Chair exercises and equivalent Standing Exercises , by HASfit YouTube channel. (26 minutes 13 seconds)
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Set 8 (under 30 minutes)
https://youtu.be/Uo1Umx4kABA?si=SqVajeHnwgkM6zdv Just under 30 minutes walking workout for seniors and beginners. Chair exercises and equivalent Standing exercises, by yes2next YouTube Channel. (29 min : 49 sec)
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Set 9 (under 30 minutes)
https://youtu.be/slBsNXH4GW8?si=58bIX0v1ng_zTgSr At home chair exercises for seniors or beginners / 30 minutes (no equipment needed). By Improved Health YouTube Channel. (29 minutes, 28 seconds)
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Set 10 (under 30 minutes)
https://youtu.be/DL-02Rk778w?si=jVirBj7tDbHaX80n Gentle Seniors Cardio “45” minute class. By Vintage Fitness YouTube Channel. With music, therefore, muting is recommended. Seated and standing exercises by male senior
Cut video into 2 parts. This part is from
20:00 to 48:03 ( 28 minutes 03 seconds)
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💟 Sets of exercises under 35 minutes:
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Set 1 (Under 35 minutes)
Virtual Fitness session Muslimah
34 minutes, by Islamic Relief Canada ytc.
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Set 2 (Under 35 minutes)
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https://youtu.be/nJNW-ChhTvg?si=mWH4dJbpm_YqFCKG 32 minutes senior exercises at home. Chair exercises plus equivalent standing exercises. HASfit Exercises.
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incomplete. Will continue soon, in shaa Allāh 🌷
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Mobile Apps:
💟 https://play.google.com/store/apps/details?id=app.powerpunch.seniors “Gentle exercises for seniors” (An exercise App on the mobile for seniors)
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Instagram channels:
💟 https://instagram.com/inclusivemovement_?igshid=MzRlODBiNWFlZA==
Stories for Muslim Kids 