We recently spoke to Claire, Community Connector in Essex, about seated exercise classes. We discussed how they provide an accessible way for people to get active and how she was able to upskill, pilot ideas, and purchase equipment through vital grant funding.
Can you tell us about your role as a seated cycle instructor and what inspired you to start these sessions?
I currently deliver two weekly 30-minute seated cycling sessions and have recently launched two weekly 30-minute gentle movement sessions. I recognised a need for these activities within the local community, as not everyone has the ability or confidence to ride a traditional two-wheel bicycle. The sessions provide an accessible way for people to stay active while also helping to reduce social isolation and support positive mental wellbeing.
Running these sessions is rewarding both professionally and personally. They allow me to help others improve their health and wellbeing, while also keeping me active, meeting new people in the community, and building my own confidence.
What happens during a typical seated exercise session, and how do you use music and fun activities to keep people engaged?
Every session begins with a warm welcome. We take time to introduce ourselves, share how we’re feeling that day, and talk about something that has made us smile. This helps create an inclusive, supportive atmosphere and ensures that new attendees feel comfortable and valued.
Music plays an important role in the sessions. I carefully select upbeat songs from different eras to appeal to a wide range of age groups and encourage positive energy. Singing along is always encouraged, as it helps create a fun and relaxed environment.
To keep the sessions fresh and engaging, I also incorporate a variety of equipment, including LED glow sticks, pool noodles, Pilates balls, and resistance bands. These activities add variety while helping participants target different areas of the body, improve strength, mobility, and coordination.
Who benefits most from the sessions, and why are they particularly valuable for attendees? How do the sessions help participants stay active, independent, and socially connected within their local community?
The sessions benefit people of all ages and abilities, particularly those who may find traditional fitness activities challenging due to mobility issues, health conditions, lack of confidence, or reduced fitness levels. Low-impact, seated exercise provides a safe and accessible way to improve cardiovascular fitness, strength, flexibility, and overall wellbeing without placing excessive strain on the joints.
Participants benefit both physically and mentally. Some attendees have been referred by local organisations, including Slimming World groups, to support weight management and healthier lifestyles. The sessions help people remain active, maintain their independence, and build confidence in their ability to exercise.
The social aspect is equally important. Friendships have developed through the sessions, with some attendees now meeting outside of class for coffee and social activities. This sense of community helps reduce feelings of isolation and gives people a regular opportunity to connect with others in their local area.
How do the sessions support mental wellbeing and confidence as well as physical health?
The sessions provide a wide range of physical health benefits, including improved cardiovascular fitness, increased mobility, better muscle strength, enhanced balance and coordination, and greater overall activity levels. Regular movement can also help boost mood, reduce stress, and improve mental wellbeing.
I have seen many positive changes in participants since they started attending. One lady who attends the seated cycling sessions had not ridden a bicycle for many years. Through attending regularly, she gained the confidence to start cycling outdoors again and now joins our weekly ladies-only bike ride every Wednesday.
Many attendees now choose to walk to the sessions, increasing their overall activity levels. They often tell me that the classes give them something to look forward to each week and provide a reason to get out of the house, stay active, and connect with others. Seeing participants grow in confidence and independence has been one of the most rewarding aspects of running the sessions.
You also deliver sessions in care homes. How do these sessions benefit residents?
The care home sessions are designed to be flexible and inclusive, allowing residents to participate in a way that suits them and at a level they feel comfortable with. Residents can join in as and when they wish, making the sessions accessible to people with varying physical abilities and health conditions.
Many residents live with dementia, and music plays a powerful role in encouraging movement, engagement, and enjoyment. The familiar songs often evoke positive memories and emotions, helping residents feel more connected and involved.
The anticipation surrounding the sessions is always lovely to see. Many residents know when I am coming in and look forward to taking part. One resident even has his own seated cycle machine and was particularly excited to use it alongside others during the session. These activities not only encourage physical movement but also provide valuable opportunities for social interaction, enjoyment, and a sense of belonging.
What feedback have you received from care home residents, families, or staff about the impact of the sessions?
The feedback from residents and care home staff has been overwhelmingly positive. Staff were able to see first-hand the benefits that the taster session had on residents, particularly in terms of engagement, enjoyment, social interaction, and movement. Many residents looked forward to participating and responded positively to the music and activities.
As a result of the success of the taster session, the care home has expressed a strong interest in making the sessions a regular part of their activities programme, recognising the value they bring to residents’ physical, emotional, and social wellbeing.
The sessions originally started as a pilot through a small grant. How did this opportunity help get the project off the ground?
The grant funding was instrumental in turning the idea into a reality. It provided the opportunity to purchase equipment, promote the sessions within the local community, and offer accessible activities without creating financial barriers for participants. Most importantly, it allowed us to test the concept, understand local demand, and demonstrate the positive impact the sessions could have on people’s health and wellbeing.
Without the initial funding, it would have been much more difficult to establish the programme and reach the people who are now benefiting from it.
What has the success of the pilot programme meant to you?
The success of the pilot programme has been incredibly rewarding. Seeing people attend regularly, enjoy the sessions, improve their confidence, and build new friendships has made all the hard work worthwhile. It is fulfilling to know that the project is making a genuine difference to people’s lives and bringing something new and accessible to the local area.
Personally, the programme has also been a significant part of my own development. Through the project, I gained my instructor qualification in seated exercise, enabling me to expand the range of activities I can offer and better support participants with different needs and abilities. The experience has increased my confidence as an instructor and reinforced my passion for helping people become more active, connected, and confident.
Why are community grants and funding opportunities so important for projects like this?
Community grants and funding opportunities play a vital role in helping grassroots projects get started and grow. They provide access to resources, equipment and new opportunities for people that might otherwise be out of reach. Funding allows organisations like TAWS, and individuals in the local community to try new ideas, identify community needs, and create inclusive opportunities for people who may not be able to access traditional health and fitness programmes.
Projects like these often deliver benefits that extend far beyond physical activity, helping to reduce social isolation, improve mental wellbeing, build community connections, and support healthier lifestyles. Grant funding enables these positive outcomes to reach more people and create lasting impact within local communities.
What are your hopes for the future of the seated cycle sessions and the people they support?
I hope to continue growing the programme so that more people across our local communities can benefit from the sessions. My aim is to increase opportunities for those who may face barriers to traditional exercise, including older adults, people with mobility challenges, residents living in care homes, and community groups looking for accessible ways to stay active.
I would like to expand the number of sessions available, develop partnerships with local organisations, and reach even more people who could benefit from regular movement, social connection, and improved wellbeing. Ultimately, I hope the sessions continue to help people build confidence, maintain their independence, improve their health, and feel more connected to their community.
