Chair yoga is gentle and great for starting out, but by itself it usually doesn’t burn a ton of calories, so weight loss through chair yoga alone can be slow unless paired with mindful eating. For apps, I’ve found “Lasta” and “Yoga for Seniors & Beginners” both easy to follow and suitable for home practice—each offers guided routines of various lengths you can fit in between shifts. To stay consistent, I’d suggest scheduling sessions right after waking up or before your shift, which helps with routine. If you want more significant results, adding some light strength or cardio (even 10-minute sessions) can help boost your progress.