About This Video

In this guided movement video, Tiera and Heidi demonstrate simple cardio and core exercises that can be done at home with support.

The video begins with sit-to-stand practice from a chair. Tiera explains that sitting and standing can be a useful cardio exercise for many ability levels, especially when done slowly, safely, and with support as needed.

The video then shows several ways to make movement fun using simple items from around the house. Participants practice passing or tossing a ball, reaching and stretching, playing gentle tug of war with a pool ring or similar item, lifting a lightweight plastic jar, lifting or passing a soft bag such as rice or split peas, and doing seated leg kicks or marching movements.

Throughout the video, Tiera reminds caregivers to keep movement fun, use safe household items, modify exercises based on the participant’s body, drink water, and focus on movement rather than perfection. This video gives participants a guided exercise activity focused on cardio, core strength, coordination, reaching, leg movement, household props, and movement safety.

Supplies Needed

• Stable chair

• Ball

• Pool ring, soft ring, towel, or another safe item for gentle tug of war

• Lightweight plastic jar, such as a plastic peanut butter jar

• Soft bag, such as rice, split peas, or another easy-to-hold household item

• Water bottle

• Open space for safe movement

Good For

Adults with IDD who enjoy seated movement, simple exercise, cardio practice, games, props, or movement with a caregiver.

Caregivers looking for a practical exercise video using everyday household items, flexible modifications, and playful movement ideas.

Adult day programs, home routines, or group activities about exercise, seated movement, core strength, coordination, reaching, leg movement, and daily wellness.

Participants who benefit from visual modeling, flexible pacing, support, encouragement, and movement that feels fun and approachable.

How to Use This Video

Use this video as a guided seated or supported movement activity for a home routine, day program, small group, or caregiver-supported exercise session.

Caregivers can help participants choose a safe place to move, set up a stable chair, gather simple props, and keep water nearby. Participants can follow the full video or choose only a few movements, such as sit-to-stands, ball tosses, reaching, gentle tug of war, lifting a light object, or seated leg kicks.

This video is designed to be flexible. Household items can be adjusted based on what is available and what feels safe. Participants with shoulder pain, weak hands, fatigue, arthritis, balance needs, or limited mobility can use lighter items, smaller movements, seated versions, or extra support.

Because this activity involves sit-to-stands, balance, reaching, lifting, tossing, tugging, seated kicking, household objects, and possible fatigue, caregivers should provide support with pacing, safety, hydration, breaks, equipment choice, and movement modifications as needed.

At the end, participants can take a drink of water, notice how their bodies feel, and choose one simple movement to practice again later.