In this instructional video, Deenaz addresses viewers who suffer from chronic joint pain, arthritis, osteoporosis, or general aches, reassuring them that exercise is still possible without standing. She emphasizes the importance of letting go of fear and avoiding over‑reliance on doctors or physiotherapists, positioning self‑directed movement as a path to reclaiming health and muscle power. Deenaz then demonstrates three seated cardio movements that can be performed on any chair: (1) Marching in place (walking exercise) – legs move up and down, optionally adding arm motions, with emphasis on posture, abdominal engagement, and calf activation; (2) Touch‑out – one leg extends laterally while the other stays planted, mirroring the instructor, with controlled range to protect the joints; (3) Heel‑dig – alternating heel lifts while keeping the core tight and shoulders back. She provides flexible guidelines for repetitions, duration (from 10 reps to 5‑minute continuous sets), and how to combine the three for a 30‑minute daily cardio routine without joint loading. At the end, she shares a hip‑opening stretch: seated on the floor, one leg lifted while pressing the hip down, held for 30 seconds with focused breathing to improve hip and knee flexibility. Throughout, she stresses proper posture (shoulders back, chest up, abdomen engaged), safety cues (no tilting, no dragging legs), and a motivational tone encouraging consistency, smiling during exercise, and joining her community via a free masterclass link.
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Have you been suffering from aches and pains? Body pain, knee pain, back pain, ankle pain, arthritis, osteoporosis, and you just feel that you want to give up and that you don't want to do your exercises anymore? Hi, my name is Deenaz, and in this video I want to explain to you that this— despite having all these aches and pains, you can do 3 top cardio exercises, burn calories, burn a lot of fat. And if you stay with me right till the end, I'm actually going to give you a an amazing hack for you to open up your hip joint and your knee joint. So I want you to know that not exercising is not an option. If you have all these aches and pains and you're not able to cope up with regular exercises that a lot of us do, then you can actually do these exercises seated on a chair. When you sit on a chair and do these exercises, it takes away the weight from your knee joint and your hip joint and your back. And when you take away the weight from all these joints, there's no, there's no pain at all. So first thing you need to do is let go of your fear, because, because, because if you did not let go of your fear, you are going to end up going to an orthopedic, going through an MRI, going through an X-ray. And when you do all that, then you will not be able to push forward. This is all in your hands. So stop depending on doctors, Stop depending on physiotherapist. Stop living in pain. It's time for you to reclaim your health, reclaim your muscle power back. The moment you reclaim your muscle power back, you control your health, you control your muscles. I don't want your muscles to control you. I don't want your body to control you. See, if you're ready, we're going to the first exercise, which is a walking exercise on a chair. How weird it sounds, but it's so true. Why? Because I've been doing this for my Diamond members and they're seeing some amazing results in our community. So if you have a chair at home, which I'm sure you do, I want you to sit on the chair. Few things to remember is don't tilt backwards, don't tilt forward, don't tilt sideways, and sit with really good posture. So if you have, if you have a chair with handles, that is fine, and if you don't have one also, it's fine. You can use the dining room chair. I'd rather that you sit a little bit more at the edge. Now posture is very What is posture? In this position, you've got to put your shoulders back, chest a little bit up, your abdominals held in tight. You don't really need to wear shoes, you can do it even without shoes. It really doesn't matter what time of the day you do. So if you're ready, the first exercise is a walking exercise, which is marching in place. It's as simple as think that you're going out for a walk, but you're not going to do that because it's going to put pressure on your joint. Rather than that, you're sitting on the chair when you're doing this exercise. So all you need to do is move your legs. A few things to remember is you can bang your feet around, or you can keep your feet up and you can move them around. Now this is a little slightly better way. Why? Because when your ankles are up, then there is a little more work being done by the calf muscles, which is very important when you are working on your lower body and trying to get rid of aches and pains, and also at the same time trying to burn calories. So First exercise is marching. You can do this at your own pace. You can do it as high as you want to. You can do it as fast as you want to. It's all in your hands. Now you can even do this for 5 minutes at a stretch. There will be no problem. If you want to do it slowly, you can also add arms like this. You can also add arms like this. You can add arms in front. Remember, when you add arms in front Don't tilt backwards. You can also add your arms all the way up. So it all depends on what you want and how much you want to— how much you want to push yourself to that extent where you're burning calories. So the first exercise, which was the march in place, super easy, okay? Super easy. Do it from 50 counts to 1 minute to 3 minutes and build it up to 5 minutes. And you can do this all by yourself at your own home, wherever you are. The second most important exercise is an aerobic exercise which is called a touch out, where you keep your feet together and you take your right leg out and you bring it back. You take your right leg out— left leg out and you bring it back. Remember that I'm mirror imaging you, so I'm on my left leg and you will— if you're watching this video and doing it along with me, you're going to start using your right leg while I'm using my left leg. Okay, few things to remember about this exercise is don't drag your leg out so much. Okay, don't Don't drag your leg out so much because it's going to be extremely unsafe. Again, abdominals held in tight. You can do it here, you can do it here, okay? You can do it all the way out. What is it called? It's called a touch out. I want you to make notes of these exercises and I want you to start doing it. Why? Because giving up is not an option. And if you're going to be associated with me as your mentor, I'm going to tell you that giving up is not an option. And that's what I push my Diamond members to do. When they come in with a lot of aches and pains. So let's just recap the first 2 exercises. Walking in place, where you can exercise and do your upper body as well. The second one is called a touch out. You take your leg out and all throughout, I'd like you, like you to keep your heel up. And the third and the final exercise is called a heel dig. So this exercise, you put your feet down. Again, abdominals held in tight, shoulders are pulled back. Try not to tilt backwards because we are not watching a movie, we're working on our own body. So you take your heel out, bring it back. You take your other heel out and bring it back. What's this called? This is called a heel dig. Heel dig, heel dig. Now you tend to do this. Don't do that. Be very focused because you're trying to also burn calories and you're also trying to get rid of some aches and pains that you're having. So these seated exercises are really and truly going to help you when you do this at your own pace. Again, anything from 10 repetitions to 50 to 100 to even for 3 minutes at a stretch. So if you took all these 3 exercises and you did them together for, say, 3 minutes at a stretch, you've already got like more than 10 minutes of workout packed in. You can do this once in the morning, once in the afternoon, and once in the evening, and you're doing like 30 minutes of cardio activities without putting any pressure on your knee joint. So let me just recap and let's do the 3 exercises together. The first one was a march in place, abs held in tight, and you can do this for 10 repetitions. 7, 8, 9, 10. The second one was a touch out where you could even use your arms, and you have to keep smiling when you exercise because when you smile you get rid of all your aches and pains. And last but not the least, the third exercise was a heel tap. Once you learn these exercises, you can actually do them all on your own sitting down from the comforts of your own living room and your own bedroom. Last but not the least, I promised you that I'm going to give you an amazing hack for you to open up your hip joint. So over a period of time, you can actually start sitting on the floor. So put one leg down and lift the other leg up like a lot of, lot of people sit. You lift this leg up and you start pushing your hip down from the knee joint and just keep breathing. I don't want you to pulse it, I want you to hold it, and I just want you to sit up erect. And you will see that your knee, your hip joint is opening up. When the hip joint starts opening up and the knee joint also over a period of time opens up, hold this stress for at least 30 seconds and just breathe, breathe into the tight muscle. When you feel relaxed, lift and drop it down and change to the other side. Drop this down and you will realize that one side is tighter than the other side. This is— for me, this is the tighter side. Just breathe in. This is our last stretch before we wind up today. And just breathe into that stretch and relax and relax completely. And come back. Hope you guys really like this video. I can't wait for you to share this video with your friends because I'm on a mission to create health warriors. And if you're really wanting to come and start working with me, click on the link below and I can't wait to get you started. The link to my free masterclass is right there. Let's get you healthy and fit, and let's get India healthy and fit.
