60-minute Sample Workout for Older Adults from Go4Life

60-minute Sample Workout for Older Adults from Go4Life


– Hi, welcome to Go4Life,
an exercise campaign from the National Institute
on Aging at NIH. My name is Sandy McGrath. I’m a personal trainer
and fitness instructor. We’re going to do
a sample workout, so you’ll be able to watch me and follow along, with Mitter, Irene,
Grisel and Jerry. The sample workout
can help you get started on an exercise routine. But remember, you can
always change things around to keep it fun. Before we get started,
there are a few things to keep in mind:
Safety comes first. If you haven’t had
regular check-ups, check with your doctor to find if there’s any reasons
to modify your workout. If there are, it doesn’t mean
you can’t exercise, it just means you may need to
adjust the exercises to do them safely. I will suggest some modifications as we go along. Always listen to your body. Do what you can
as long as you’re comfortable. Again, it’s very important, make this your workout. Remember to keep things
safe and fun. I’ll be teaching
at a more challenging level with Irene and Mitter, while Grisel and Jerry
will do modified versions of the same exercises. Be sure to wear
comfortable clothes that allow you
to move more freely. For equipment, you’ll need
a sturdy chair with arms; two equally-weighed objects
like dumbbells, soup cans,
or water bottles, two tennis balls,
a mat, and a towel. We’ll start
with a warm-up, move on to
10 strength exercises which we’ll do
in a circuit format. A circuit is one set of
10 repetitions of each exercise. We’ll do three circuits
and end with four stretches. If you’re not sure
how to do these exercises, go back to the first segment
of the DVD, where we’ll explain
how to do the exercises in more detail. You may also want to check out
the Go4Life website. Let’s get started. We’re going to start with
our warm-up. Every time you exercise,
you should always warm up before you start doing
strength exercises. How’s everybody feeling? – Great!
– You guys ready to go? – Yep!
– Let’s start with our warm-up, here we go. So we’re going to
start with a march, and so what we’re doing is
we’re warming up the muscles and getting the blood flowing, raising the heart-rate
just a little bit. So you want to start out slow and then you can just
pick it up as you want to. So we’re going to march for four, three, two more, and get ready. We’re going to take it
right to a step touch right now. Here we go.
Step touch. Now when you’re doing
your warm-up, if you don’t do it
exactly like I do, that’s okay
because all we’re doing is warming up those muscles. So you want to have
good posture, abs in, shoulders back,
and head up. We’re going to do
four more, guys. And three, last two, we’re going to take it
back to a march, so march it right here. March it out and we’re going to do four, three, two,
hold it right there, feet are steady. Your feet should be
shoulder-distance apart. Take arms up, loosening up
the shoulders now. So take it up and down,
take it up and down. Can you guys feel everything starting to loosen up
a little bit? – Yes.
– Here we go. Let’s do five more,
and four, last three, two more, and one. Now what I want you to do is
I want you to reach back, make sure
your chair’s behind you. And we’re going to have a seat. Now what we’re going to do is we’re going to
warm up the quads now. You should have your arms out and just stand it up
and take it down, and stand it up
and take it down, and stand it up. How are you guys doing
back there? Okay, now you should feel
your legs starting to warm up and let’s just do four more. What you do
when you warm up, a lot of times,
you’ll do exercises, or your warm-up
will resemble the exercises that you’re going to do later. So you’re warming up
those muscles. Here we go,
this is the last one. Take it down.
Keep that seated position. Take your hands and put it
right on the sides of the chair,
take your legs out, they should be
shoulder-width apart. So go ahead, Grisel,
take your feet just a little bit wider,
a little bit wider, there you go. Now we’re going to
point the toes. This is warming up your calves
and your ankles. So stretch and flex, stretch and flex, stretch and flex. Let’s do three more
and two and last one. Perfect. Yeah, good job. That’s great. Now does everybody feel
pretty warm? – Yeah. – Now if you need a little bit
more time to warm up, you can always take
a couple extra minutes, but we’re going to go ahead and start our strength
and balance exercises. The first thing
we’re going to do is arm curls and we’re going to do
ten of them. Grisel and Jerry
are going to be our modifiers and what they’re going to do is they’re going to stay
in a seated position. The rest of you,
we’re going to grab our weights. And we’re going to turn around. Now you want your feet to be
shoulder-distance apart, are your feet
shoulder-distance? Pull your shoulders back,
abs in, head is up. Elbows should be
tight in to the side and take it up
for an arm curl. We’re going to do
ten of these. Here we go,
and two, three. Now, if you feel it getting
a little bit hard, you want to be sure
that you continue to breathe. And you want to breathe
on the upward movement, the exertion. We’ve got two more. How are you guys doing? – Good.
– Your form looks good. Now if you ever
want to practice, and that’s good. Now shake out those shoulders just for a second. The next exercise
is overhead arm raise. You want to have your arms,
let me just check everybody out. You wanna have your arms
in a 90 degree angle or goal post position. So take it up and you can use
different things when you’re doing this. You can use, you know,
soup cans, water bottles, I’m using dumbbells. Here we go,
we’ve got four more to go… and three,
and if you ever get tired, you can always stop. And one more, here we go. Take it up, take it down. Once again,
relax those shoulders. The next thing
we’re going to do is chair dips. Take it down,
put the weights down, and we’re going to
have a seat in the chair. You want to have your hands
on either arm of the chair and what you’re going to do is you’re going to
lift yourself up. Now this is
a difficult exercise, so even if you just lift
just ever so slightly, it’s a good thing. So we’re going to do
ten of these. And take it up. So we’re working the backs
of the arms or the triceps. I know you guys can feel these. You wanna make sure that
the chair that you’re using is not too wide. You want to make sure
that it’s about shoulder width so that way you’re not
going to put any stress on your shoulders
or your elbows. We’ve got two more of these and last one. Perfect. Okay, the next exercise
is the chair stand. Now we did this in the warm-up but we’re going to modify it
just ever so slightly. So what I want you to do
is cross your arms. You guys good? Okay. Lean it back, okay,
take it up, arms are out. Stand it up. So once again,
when you lean back we’re adding
a little bit of ab work so draw those abs in tight
and then when you’re standing, you’re working those legs. Cross, lean back,
now breathe out on the exertion so that would be when you do it. Breathe in now,
so cross the arms, lean back, and forward,
take it up. Now if you have any problems with your knees, you know, this is something
that you might wanna modify. So, you know,
listen to your body. This is your work out
and you want to make it so that you can do it
comfortably and safely. So take it down. How are you guys doing
back there? – Great. – Okay,
we’ve got three more. Now you guys are breathing,
aren’t ya? – Yes.
– Okay, now remember, the exertion
is the standing up part. We’ve got one more
after this one. Is everybody good? Last one, and take it down. Okay, now we’re going to move
right into lower body. This was working the quads but we’re going to work
the lower body now. So we’re going to do
side leg raises and we’re going to do
ten side leg raises. Draw the abs in tight,
stand behind your chair. Now be sure at home
to hold on to the chair until you feel
very comfortable. So you’re going to get
that good posture position, abs in, shoulders back,
head up, and take the leg out
to the side. Now you want to make sure
that you keep your legs straight and the foot flexed. That way, you’re going to get
the most out of the exercise. Take it out to the side, we’re working the hips
or the abductors. We’ve got three more, last two, and just one more. Now shake it out
or do little steps and we’re going to move
right over to the other side. Here we go, left side. Take it out. Remember, straight leg
and good posture. Now if you get tired, you can always push
that pause button and come right back to us. If you need to get
a drink of water, do it whenever you need to. We’ve got just two more, and one more. Perfect.
Once again, little steps, shake out those hips,
next exercise back leg raise. So are we ready? – Yeah.
– Abs in, take that leg back. Once again,
legs should be straight, good posture,
foot is flexed. Here we’re working
the hamstrings or the back of the leg
and the glutes. Here we go. We’ve got three more and two and one. Here we go, shake it out. We’ve got the other side now. Here we go, take it back. Mitter: You can feel
the pressure in thighs, yeah. Sandy: Okay, now Mitter,
what I’d like you to do is you’re starting to lean forward
just a little bit like this, so keep that posture good. We’ve got four more,
perfect. Now posture is so important
and just one more, ok, shake it out. So our toe stance, now this is
going to be working the calves. We’re going to do ten of them. And take it up. – I like this one better.
– You like this one? – It’s easy.
– This one’s good. Now what you want to do
is take it up, hold it for about a second, and then take it back down. Relax the shoulders, and take it up. Now if you want to
work balance, you can take it
to your finger tips and take it up and done. Shake it out. The next exercise
is standing on one foot. Now this is
a balance exercise, so what you want to do,
start out, both hands on the chair. Take the right leg up,
soften that plant leg. You never want to
lock your knees, so we’re going to take it and we’re going to hold it
for ten seconds. So take it up. Now this is an exercise
that you can do anywhere and it will take some time and you might feel yourself
get a little wobbly, so just hold on. And what we’re going to do is
we’re going to go ahead and switch that other leg
right now. So the left leg is up now,
take it up. Remember, abs are in, this is where you get
the stability. You get it from your core,
and hold it. Relax your shoulders,
don’t forget to breathe, guys. And let’s switch,
right leg is up. I’ll do these things
when I’m at the grocery store, I’ll be holding
onto the grocery cart or onto the counter
when I’m doing dishes, and I’ll do things like this. And let’s switch. Left leg is up. Remember, soften that plant leg,
abs are in, maintaining that good posture
is so important. And let’s switch. Back to the right leg. Now, you could also,
if you wanted to, add a little bit of…
and let’s switch. Left leg is up,
add a little of a squat, working the quads. And what that does is
it challenges the balance just a little bit more, but let’s hold it. Take it back up and hold. And switch legs. Right leg is up now,
remember, keep that knee soft. And switch, and take the right leg up. Now, how are you guys
feeling back there, you pretty confident? – Yeah.
– Let’s drop one hand, only if you want to. Remember,
this is your workout. You do what you feel
comfortable doing. And let’s switch. Okay, are you guys ready
for a real challenge? Hold on with both hands,
close your eyes, okay? Can you feel
the difference? I can feel the room
sway a little, I’m opening my eyes back up. And switch,
back to the right leg. Now the importance
of balance, I can’t explain
how important it is, I mean,
it’s just crazy. Because balance is something,
as we get older, starts to become
a little bit more challenging. So it’s something
that you need to work on. And take it back
to the left leg. So balance and flexibility
are two things, as we get older, start to get a little bit
more challenging. And sometimes,
when things are challenging, those are the things
you don’t want to work on. But that’s exactly
what you need to work on, so let’s switch. Back to the right leg is up, we’ve got four more of these
to do. Ok, I’m going back
to one arm down. Other arm down. Now don’t do this unless you’ve got the chair
in front of you so you can grab it
if you need to. Right leg is down,
left leg is up. How’s y’all’s balance
back there? – Good.
– Are you guys good? – Yeah.
– Okay now, try not to lean
on the chair too much. Work on,
work on that balance and let’s switch. We’ve got three more. And switch. Back to the right leg,
that’s your working leg. And let’s switch. Right leg is up,
we’ve got two more to go. We can do that,
we can do anything. Now the thing is, you know,
you wanna make your exercise fun so if you have favorite music that you like to listen to. You know pick out
your favorite artist. Right leg is down, and let’s drop
that left leg, back up on the right leg, and this is it. Okay, we’ve got right leg to do and switch, left leg, and switch. Now, how’s everybody feel
with your balance? – Great!
– How do you guys feel out there
with your balance? That’s great!
Keep working on it! The next thing
we’re going to do is we’re going to go back
to upper body. So we’re going to
grab our weights. We’re going to do
front and arm, front arm raises
and side arm raises. Now back to that position
that we want, which is feet
shoulder-distance apart, abs in,
shoulders back, head up. We’re going to
take the arms up. Nice and straight
and then take it down, and out to the side. Now you don’t
want to go any higher than your shoulders. So take it up and take it up. We’re doing this
in a combination format and take it out, take it up. Now if this ever gets heavy, what you can do,
modifications is the further your arms,
or hands are from your body, the heavier the object is,
of course. So you could always,
let me do one more of these and I’ll show you
a modification. You can always take it up
like this, but, and that would
make it easier. Or you could just drop weight, because even doing these
with the arms is a good thing. Take it up, we’ve got
one more to go. – No problem. – Good job, guys. – I’m feeling the burning. – Oh good, okay, that means
the muscles are working. Let’s go ahead,
put the weights back down. Our next exercise,
and our last exercise, is the grip. Okay, so grab
your tennis balls. Now the grip
is so important. We’re going to do ten of these and what I want you to do is
I want you to hold, each time,
three to five seconds. So you’re going to
squeeze the tennis ball and then release, and squeeze and release. Now this is working
your fingers, it works
a little bit of forearm, a little bit of biceps. But I’ve noticed
as I’ve gotten older that I have trouble
opening water bottles and peanut butter jars. So it is an important thing
to work on. And take it out,
take it in, we’ve got two more. Okay, one more time
after this one, okay, guys? And squeeze. Good. We’re going to put
the tennis balls down. Now what I’d like to do is, everybody,
grab your water bottle. Let’s just have
a little sip of water before we get started, we’re going to start
our second circuit. How’s everybody feeling,
are you okay? Mitter: I need some water. Group: Okay. Great! Sandy: Okay, at home, if ever
you need to take a break, take a break. We’re going to start
our second circuit which means starting back off
with the arm curls. So, is everybody good? – Yep. – Let’s rock.
Take it up. Now, once again, feet
are shoulder-distance apart. Get those elbows
nice and tight to the side. Take it up,
take it down. Now if you’ve noticed,
Jerry’s got wrist weights on his, on his, on his arms
and that would be an option that you could use
if you have arthritis. Because sometimes
when you have arthritis, using that grip to hold on
can be difficult. But the other thing
that you want to remember is that you don’t want to be
squeezing the weights. You wanna hold them lightly and take it up. Perfect. Now shake out those shoulders
just a little bit, taking it up. Now back up
to an overhead arm raise. Ten of these. Now if you ever get tired,
you can always do, I’m going to modify it
right now, you can take one arm up. And the other. But I’m going to keep going
on both. I’m feeling pretty good. We’ve got two more. Here we go, last one,
take it down. Shake out those shoulders. Next exercise,
chair dip. Now who remembers
what exercise this one’s for? We’re working the triceps, so grab the sides of the chair. Give your, roll your neck out
just a little bit. Sometimes people
tighten up, you know, when they’re exercising, and so you have to remain
relaxed. So here we go. Now feet are
shoulder-distance apart. You’ve got the arms
on the chair and you’re going to
push yourself up. The abs should be in,
and two. This is one of
the harder exercises that we do in this routine. – True. Yes. – Grisel says yes, we do. Now if you have any trouble
with the exercises, some of the exercises, what you should do is
maybe go look, and watch yourself doing them
in the mirror to make sure that
you’re using proper form. We’ve got two more. I’m watching you guys
back there. You guys look good. And one more, here we go. And once again,
shake out those shoulders. Next exercise,
chair stand. Ten of them, okay? Now remember:
Cross the arms, lean back, sit up, straight arms out,
and take it up. Now make sure that the chair
is behind you. I don’t want anybody
falling down. And take it forward, arms are straight
and take it up. Cross the arms, lean back. Now once again,
draw the abs in tight. It’s amazing the things
that you use your core for. But doing this chair stand, you actually do use your abs when you’re trying to stand up
a little bit. – Oh great,
I need to work on that! – Good! Everybody
needs to work on that. Here we go. Now with the sample workout, we’re doing three circuits, so 10 repetitions each time. So lean back. We’ve got three more. And if you start to get tired, you can always slow it down
just a little bit. We’ve got two more.
Is everybody good? – Yep.
– Okay. One more. And take it up
and shake it out. Go around to the back
of your chair and we’re going to do side
leg raises, second time. Draw those abs in tight. Feet are
shoulder-distance apart. Pull the shoulders back
and hold on to the chair. Now take it out to the side,
remember, straight leg. It’s so easy to bend that leg but what I’d like you to do
is keep it nice and straight. Flex the foot,
and we’re working that hip. We’ve got four more, and three, last two, and just one more,
here we go. Now shake it out, little steps, left leg is working now. Abs are in,
keep that good posture for me, take it out. And two, we’re gonna make sure that your chair
is the right height. If it’s really low,
you might be leaning forward. So if you’re back out at home,
what you want to do is make sure
you have a nice chair that’s the right height
for you. Take it out, just two more, here we go. And the last one, good job. Grisel:
Oh, that one burned. – Yeah, well,
wait till the, wait till
the third circuit. The next exercise,
back leg raise. Good posture,
take the leg back, we’re going to do
ten of these. Here we go, and two. Remember,
nice straight legs. If ever you have the opportunity
to use a mirror to do these exercises,
that way you can really watch to make sure that you’re
using good form. So, because in the studios
and so on, we’ve got mirrors everywhere. And done.
Beautiful. Switch legs. Take it back… and back. Now can you guys feel this
working the glutes? – Yes. – Great, that’s what
I’m talking about. We’ve got four more,
here we go. Four, three, last two, and just one more,
here we go. Next exercise,
let’s shake it out first. Toe stands, ten. Take it up,
and once again, feet should be about
shoulder-distance apart. Take it up and hold it
for a second and down. Now if you want to modify this, and make it harder, you can
always do it on one foot, and that way you’re raising
more body weight. But we’re going to take it
back to two feet, last one and done. Once again, shake it out. The next exercise,
we’re going to do balance. So you’re going to take it
up the right leg. Now remember where do you get
the balance from. We’re going to do
ten of these and we’re going to hold them
for ten seconds. So I’m going to do it
a little bit more challenging. Remember,
keep that knee soft. And let’s go ahead
and switch, how’s everybody doing? So soft plant leg,
left leg is up, have your chair always nearby
and let’s go ahead and switch. Right leg is up now. Okay, we’re going to start
playing around here a little bit. Now right leg is down,
left leg is up. Let’s drop one hand only. – I can do both. – You can do both,
you’re a star. Way to go, Mitter!
I love it. He’s going to grow wings
back there. And take it down. And switch. So let’s switch,
and take it up. And let’s switch,
left leg is up. Now balance is important. I know sometimes
it’s not something that you want to work on, keep working on it though, guys. And you’ve got
four more to go, and hold it,
and take it down. Okay, are we ready to try something different? Both hands
on the chairs, guys. And take it down. And switch legs. Okay, I kept my eyes closed
while I switched this time. Now remember, soft plant leg,
and switch. Now we’ve got four more. I jumped the gun there. And switch. Ten seconds
can seem like a long time. – Yes. – So let’s switch. We’ve got
the right foot up, soft plant leg, and let’s take it down. Three more. Did I hear
a moan over there, Grisel? – Yes. – Are you getting tired? – No, but I’m feeling
the workout. – Great. Okay, well,
I want you to feel it, but remember, at home,
if you ever get tired, just push the pause button. Stop for a minute
and then turn it back on. Last one after this, guys,
okay? So we’re going to do
one more time on the left. And then,
right and left. Now starting out
your workouts. You know, it might be
a little bit exhausting at first and then as you get
in better shape, you can maybe go through
the whole workout without stopping. So switch legs.
Last time, guys. Okay, I’m dropping
both hands. And take it down. Is everybody good?
– Great. – Shake it out
just a little bit. We’re going back
to upper body. Grab your weights. Grisel and Jerry,
you’re going to be seated, and Mitter and Irene
are going to be standing up. So here we go. We’re going to do
front arm raises, side arm raises,
ten each. We’re going to do them
in combination format. So take it up. Remember: Good posture,
feet shoulder-distance apart. And once again,
if you get tired, you can always
just drop weight. Or if it gets too easy, remember you can add weight because you want it
to be challenging. You want
those last three reps, you want to feel them. And as Grisel was saying, that she could feel
the burn earlier. – Yes. – So that’s a good thing. You want to feel
your muscles working. Okay, we’ve got, let’s see,
we’ve got three more. Remember, no higher
than shoulder height. Two more, and last one, here we go. – I feel it
on my shoulders. – Absolutely.
Absolutely. Go ahead and put the weights
back under your chair. Last exercise: Grip. So this will complete a circuit, so what we’re going to do is
go ahead and grip ten times, holding three to five seconds. So squeeze. Is everybody ready? – Yes.
– Okay, and squeeze. Now you can use
different things other than tennis balls. You could use play-dough, you could use a racket ball, or they actually have equipment that you can buy
that works the grip. Go ahead, squeeze. Hold it and release. And hold, good,
and release. Hold and squeeze,
and release. Squeeze, now can you guys
feel this? – Yes.
– Good. And one more time, hold it, five, four, three, two and done. Let’s take it down. One more circuit. Now, is everybody good
or do you need a sip of water? You’re good?
– Yep. – Okay. Now if ever you need
a drink of water, just stop and grab
a sip of water. It’s always good
to stay hydrated. We’re going to go ahead
and take it back up to a standing position. This will be our third circuit so you might be feeling
a little bit fatigued. You’re going to keep
those elbows tight, feet shoulder-distance apart, keep that good form now. If you feel fatigue coming on, this is when you might
want to drop weight or change weight
maybe to a lighter weight. Because safety
is always first. Okay, here we go. We’ve got four more to go. And three, last two, and just one more,
here we go. Not so bad. Shake out those shoulders. Now remember, relax your neck
every once in awhile, we’re going to do
overhead arm raise. Back in the goal post position. You know, it’s important
to keep that, those 90 degree angles,
take it up, almost to a touch
and bring it back down. And up and if you feel yourself
going like that, it’s not exactly
what I want you to do, because taking it down to here
actually works your shoulder and holding it
for just a second. And take it back up. Now can you feel
those shoulders? We work shoulders a lot
in this workout. But that’s important. We’ve got two more, and one more
and take it down. Once again,
relax those shoulders. Go ahead, put the weights
back under your chair. The next exercise:
Chair dip. Both hands on the arms
of the chair and here we go. Now, what you want to do is you want to raise yourself
up and lower. Now, if you feel
especially strong, you can almost sit
on the chair but not quite. That way, you’re getting
a little bit more workout and you really feel
those triceps working. I’m going to up it
a little bit, I’m going to take it
to one leg. Now you at home,
if this is okay, go for it,
but once again. Just two more. – It’s tough for me. – Yeah, and done. Beautiful, feel that? Yes, it really works
those triceps. Next exercise,
we’re going to go back, we’re gonna do the chair stand,
so stay in that seated position, cross your arms. Now remember,
draw the abs in tight, lean it back,
sit it up, arms are straight forward, and stand it up. We’re going to do
ten of these. Cross, take it up,
arms are out, stand up. So once again, cross,
lean back, now breathe out
on the exertion so that would be
when you do it. Breathe in now,
take it back. Now some exercises, you know,
you can just do slower in order to modify them. But it’s important,
this is a great exercise because you need to be able to
work these quads as a functional movement
that you use in daily life. So it’s so important
to work these muscles. I do it
with a lot of my clients that are
knee replacement people. Because these are exercises
that they need to use every day. And take it up. We’ve got two more. Last one, here we go. Is everybody good? – Yeah.
– Okay. Rest for just a second. The next thing
we’re going to do, stand up. We’re going back
behind the chair, we’re going to do
side leg raise. Ten reps, last circuit,
so feet shoulder-distance apart, draw those abs in tight, keep that good posture for me, take that leg out
to the side, nice straight leg. Flexed foot. Three, this is four. So now, do you guys see yourself doing this at home? I think
it’s a really good workout, we’re doing total body. Shake it out
just a little bit. Abs in. Take it out to the side. But a lot of these exercises
you can do, you know, around the house. You don’t have to do
the whole routine all the time. So what you might want to do is
do the routine and then the next day
go for a walk. That way, you’re going to get
a little bit of cardio in. We’ve got two more,
and last one. Okay, little steps,
shake out those hips. Last, um, what we’re going to
do next is back leg raise. Remember,
keep that posture up, I’m watching you, Mitter. Okay, keep the shoulders back, relax the shoulders,
just a little bit. Take the back of the leg
straight back, ten reps. This is three, four, five, keep the foot flexed. What that does is it just
incorporates those muscles just a little bit more. We’ve got two more and just one more. Okay, shake it out,
here we go. Second leg, two, three. Now once again,
if music drives you, put on your music. You can turn down the sound and just listen to something
that you like. Because after you learn
the routine, you know what the movements are. So take it,
shake it out. Next exercise:
Toe stands. Here we go.
Ballerinas, guys. Take it up. – It’s my favorite one, easy. – Ten times,
here we go. This is four, now hold it for that second, and take it back down. We’ve got three more to go. Just two more. Relax those shoulders,
and just last one. Take it, relax. Now, next exercise:
The balance. Standing on one foot,
here we go. Get ready, we’re going to do
ten seconds each foot, ten reps. So that means
ten on the right foot and then ten on the left. But we’re going to alternate. That way we get to rest
that plant leg. Okay, and take it down. Let’s switch. So the left leg
is up now. Now you can start out
with your balance, holding on. You can drop, whatever,
wherever your comfort level is. Just make sure
you keep that plant leg just a little bit soft,
no lock. And take it down. Let’s switch. Right leg is up. Now what places can you see
yourself doing this, Grisel? – In my dining room. – Yeah. – Or while
I’m cooking dinner in the kitchen, yes. – Perfect.
And switch. I mean, you can do this
anywhere. That’s why they’re great
exercises, but you have to remember,
make exercising fun. If you can make it fun,
it’s a good thing because then you want to do it, and switch. Remember,
keep that knee soft. Right leg is up now, and switch. Left leg is up. I used to work out
with my girlfriend in my basement
three times a week and we would do videos and then we would
walk the other days or jog. And take it down.
We did that for six years. So you at home,
don’t say, well, I don’t belong to a gym,
I can’t do this. You can do it,
you just have to want to do it. And you have to make it fun. Work it into your schedule
and switch. This is a lifestyle, exercising is where you make
a difference in your life. And it’s a good thing
because it’s going to keep you healthy and active, and it keeps you able to move
which is good. Switch. Left leg is up, and switch. We’ve got five more to go. And take it down. Now how are you guys
doing back there? – Great. – Okay, good thing
it’s the last, the last of the circuits. And switch. Right leg is up. We’ve got four more to go. And switch. Okay, are you ready to start
doing something different, guys? Okay, this time,
eyes closed. We’ll do it. And take it down
and switch. Eyes closed only if
you feel like you can and take it down. We’ve got two more to go. Draw those abs in tight,
don’t lose form just because you’re getting
a little fatigued. So hold that form,
abs are in, shoulders are back,
head is up. Last time, right leg is up,
here we go. Let’s do five, four,
three, two, and switch. Left leg is up. Last time. Four, three, two, and one. Shake it out. How are you guys doing
back there? Excellent.
– That was a good one. – Now what we’re going to do, back to front
and side arm raises. So grab your weights. Okay, remember… Are you guys good?
– Uh-huh. – Feet shoulder-distance apart, we’re going to do ten. We’re going to combo them, so we’re going to do
front first, take it down,
out to the side. Front, and to the side. This is three, four… Now once again, you can slow it down
if you need to. Or if you want more challenge, increase the weight. We’ve got three more. So three, last two, and just one more,
here we go. Take it up
and take it down. Let’s go ahead. Good? Okay, now last exercise:
Grip. Grab the tennis balls,
once again. Now this time,
I want everybody to think about your posture. Just because you’re seated doesn’t mean you should be
like this, okay. Pull those shoulders back,
sit up straight, and draw those abs in tight. I always ask my clients, when are you supposed to
hold your abs in? And they scratch their head
and they’re thinking. Now we’re going to do
ten reps, three to five seconds. And then after they think
about it for a little bit, they go, “Well, when am I
supposed to hold my abs in?” I go, “All the time.” So when you’re
walking down the street, keep that posture good. And squeeze. And draw those abs in tight, keep those shoulders back, keep your head up. Let’s do four, release, three, release, last two, squeeze,
squeeze, squeeze, hard, hard, hard. Release.
One more time. we’re going to hold this
for five seconds. Five, four, three,
two, and one. That concludes
our grip exercise and our strength exercise
in third circuit, so what I’d like you to do
is take the tennis balls, put them down
beside the chair. But before we start
our cool down and flexibility, what I’d like you to do
is grab your water. You at home too, because it is so important
to stay hydrated. So have a sip. Are you guys ready? Here we go. Right into our flexibility
and cool down. I want you to grab your towel from underneath your chair. Go ahead and stand up. What you’re going to do is you’re going to take your towel, put it in your right hand. I’d like you to throw it
over your right shoulder. Grabbing the back
of the bottom of the towel with your left hand, and what I’d like you to do
is keep your elbow nice and tight
to the side of your head, and pull down. Now, you’re going to hold
each stretch 15 to 30 seconds so that’s a good amount of time, don’t cheat on it. Okay, it’s so easy; everybody finishes
their workouts and then
they just walk away. But stretching and flexibility
is so, so, so important, so what I’d like you to do
once again, pull down, and relax it
just one more time. Let’s do it
one more time. Now this time,
you’re going to hold it for that 15 seconds. So hold. You at home too,
keep the elbows tight to the side of your head. That way, you’re really
stretching out the shoulder, the triceps, and let’s go ahead
and switch sides. Now what I’d like you to do, hold the towel
in your left hand, throw it over
your left shoulder, grab the towel
with your right hand, down low. Okay, you guys got it all? Okay, here we go. Now, elbows close to the side,
once again, holding 15 to 30 seconds. You can do three to five
of these, okay? So we’re going to do three. And take it down. Now remember, stretching
is just slight tension, no pain. And let’s just go ahead
and relax it for a second, and then pull it back down. A lot of times,
with the stretching, each time you do it, you might get a little bit
more stretch out of it, not always, but sometimes. That it’s something
that you need to work on on a daily basis. Stretching,
you can do every day. And relax it,
and let’s do one more time, we’re going to hold this one
for a long time, okay, guys? And take it down and hold. Once again, breathe in
through your nose and out through your mouth. That allows you
to relax your body and allows maybe just a little bit more stretch. Okay, and done,
beautiful. What we’re going to do now,
take the towels, put them back
under your chairs. Have a seat. We’re going to stretch out
the ankles. Now we were stretching
our ankles in our warm-up, but once again we’ve done
a lot of exercises between now and then
and what we want to do is we want to stretch
those calf muscles and ankles back out. So what we’re going to do,
is everybody good? Point the toes and hold it
and let’s go ahead. We’re going to point the toes
back up toward the ceiling or towards your midsection. And relax the shoulders, sometimes I find myself
tensing up a little bit too. So if you’re at home
and you feel your shoulders tightening up,
go ahead and relax. Give yourself
a little bobble head there and point the toes. And let’s point them
up to the ceiling, okay, this time,
we’re going to hold it, for a little bit longer. And point, and hold it for five, four, three, two, and back up to the ceiling. Okay.
Can you guys feel that working? – Yes.
– Good job, good job. Okay, hold it, for five,
four, three, two, and one. Okay, now what
we’re going to do next is we’re going to go ahead and we’re going to get down
on the floor. Now this is important for you
at home to remember. When you’re getting
up and down off the floor, you have to make sure
that you do it safely. And you guys too, so what I’m going to do,
go ahead and stand up. I’m going to give them
verbal cues and while I’m doing it
I’m going to turn around, I’ll have my back to you, but I want you to watch and see
how I do it maybe first before you do it. So you’re going to
turn around, you’re going to make sure
that you have a sturdy chair so that way you have something to hold on to. So let’s turn around, you’re going to grab
the arms of the chair. you’re going to take
your right knee down and then you’re going to take your left knee down. Then you’re going to take
your left hand down, then you’re going to take
your left hip down. Rolling over,
you’ve got both arms down. Take it down to
your right elbow, left elbow, and then you’re going to
turn to your side and you’re going to go ahead
and position yourself like you’d be watching TV. Now, you can take your head
and cradle it in your hand or if you have problems
with your shoulder, you can take it out,
and I believe Grisel and Mitter, I mean, Grisel and Jerry,
are doing the modified version, you can take it,
your head down to where it’s laying flat
on the floor on top of your shoulder. So let’s bring the leg back and if you have problems
with flexibility you can wrap a towel
around your ankle. And stretch the front
of the leg, and this is called the front
of the leg stretch or your quad. And once again holding,
15 to 30 seconds, and then releasing. So we’re going to hold it. And take it out. Now when doing this,
if you have trouble balancing, you always want to be holding
your abs in, but you can bend this bottom leg
just a little bit and it will help stabilize you. Now, I’m going to straighten
my leg back out and let’s release, and take it back. Now, if your leg is up like this
what I’d like you to do is take the leg so it’s nice
and close to the other leg. Right on top of it
because that way you’re going to get the most
out of the stretch and, let’s take it out. Now we’re going to flip over
to the other side, so I’m going to turn my backside
towards you. And once again roll over. If you have shoulder issues,
once again, you and take that arm
straight out and if not, you can cradle
your head in your hand. Now I want a nice straight line
with the body, if you need to bend
that bottom leg. And thank you, Jerry,
for being our modifier, take the leg back
and you want to grasp it maybe right above the ankle
and hold it. Can you guys feel
that front of the leg stretch? – Oh yes.
– Good, good. We worked them hard. Those chair stands,
that was good work, that was a lot of work. Okay, and extend the leg
or release. And let’s pull it back again, and hold it. Now remember, breathe in
through your nose, out through your mouth. Just relax your body
and allow the stretch to happen. And let’s go ahead,
release. And let’s do it
one more time. Okay, here we go.
Hold it back… and… Sometimes you get in a hurry, you want to avoid
the stretching. Don’t do it,
it’s important. Okay, here we go,
we’re going to release the leg. Now what we’re going to do is we’re going to roll over
to our back. And we’re going to stretch
the back of the leg, and once again we’re going
to start with the right foot. And if you start
with your right foot, you will always remember
where you’re at. So, start right,
then go left. Now, Jerry,
that is a great idea. If you have any issues
where your neck just feels like it needs
a little extra support, just go ahead
and throw a towel behind that. And then, that way it allows you
to relax more into that stretch. And take it down. Now we’re just going to
stay on the right leg. So let’s go ahead,
take it back up. And each time holding it,
15 to 30 seconds. And breathe in
through your nose, out through your mouth. And let’s take it down. Now if you have a little bit
of a problem with flexibility, you can keep this leg
at a bent knee which is going to allow you
a little bit more stretch. And if you can’t reach
all the way up to your calf, maybe grab behind your thigh
or grab your hamstring, so I’m going to grab
back up here, I’m going to straighten
this leg back out. Okay, and let’s go ahead,
just take the right leg down. Now we’re going to switch over
to that left leg, so remember, position yourself
for what works for you. What feels good
to your body. ‘Cause remember,
this is your workout. And hold it and take it down. Now how does that feel, Jerry, with a little bit of support
for your neck? – It feels good
with that support. – Good, because you know,
if you’re not relaxed, you’re not going to get
as much out of that stretch. Okay, and hold it.
Now remember, breathe. So let’s go ahead,
breathe in through your nose. Nice big one, and blow out
through your mouth. And let’s take that leg down. We’ve got one more stretch
of the hamstring, so let’s bring it back in. And hold it and relax. Now if you want to add
a little bit more intensity, you can point your toe down
and that’s going to give you a little bit more intensity
in that stretch, adds a little bit more
of a calf stretch also. And let’s take it down. Now here’s what
we need to do next, we need to get back up
off the floor. So everybody,
you guys ready? This is pretty comfortable
down here. Let’s go up to our elbows, we’re going to turn over. we’re going to go up
to our left hand, we’re going to turn our body. Go to your knees. Now, okay. Down on your knees, Mitter. Okay, right hand
is on the arm of the chair, left hand,
take your right knee up, take your left knee up. Come up,
roll the shoulders back, dust yourself off,
and give yourself a good hand. You guys did a great job. You guys at home,
I hope you enjoyed the workout. Thank you so much.

26 comments on “60-minute Sample Workout for Older Adults from Go4Life

  1. charlotte shifflett Post author

    thisy is the most corrupt election I have ever seen.l There is no America anymore and comey should be shot.

    Reply
  2. Pamela Morris Post author

    I had hoped that modified meant set up for people in wheelchairs. Good exercise program, but very little for a person in a wheelchair to do.

    Reply
  3. Core Cubed2 Post author

    Great tips; I would just add that for seniors who live at home alone, the accompaniment of a family member or in-home caregiver during exercising is important to enhance safety. http://customhomecare.net/home-care-services/

    Reply
  4. Donna Cronk Post author

    I am going to start this, I want to ease into fitness and I need to develop discipline in exercising. This program seems to be a good one, thanks!๐ŸŽŠ

    Reply
  5. Barbara Lewis Post author

    I looked at a few other "senior" exercises and they have 20 year-olds leading deep knee lunges. I thought if I did that my knee would pop out! Sandy seems to be very knowledgeable for the target audience and offers modifications. Nice!

    Reply
  6. Glindathegoodishwitch Post author

    Hello Sandy, I was just diagnosed with osteoporosis of the spine.ย  Are these exercises safe for that condition?ย  Thank you.

    Reply
  7. hannah cecelia Post author

    hi everyone ,if anyone else wants to discover fitness and exercise for seniors try Loctavan Senior Fitness Strategy (Have a quick look on google cant remember the place now ) ? Ive heard some interesting things about it and my buddy got amazing results with it.

    Reply
  8. Core Cubed2 Post author

    It's so important for older adults to remain active in their later years. Some additional helpful resources for exercising and the elderly can be found here: http://compassionstl.com/category/exercise-for-the-elderly/

    Reply
  9. Jean Post author

    I have bad knees. I canโ€™t stand and lift my legs while standing. You did multi exercises standing and no one doing a modified version sitting on these standing exercises. This workout sample video I s a little too much standing for me. But I can see where others may benefit.

    Reply
  10. Holly Hock Post author

    Great – always looking for new vids to bring variety into exercising and nice when the participants are older people too.

    Reply
  11. Senior Fitness Wales Post author

    Really good workout. Thanks for sharing! I really like the tennis ball exercise and feel it helps a lot ๐Ÿ™‚

    Reply
  12. Ofra Matzov-Cohen Post author

    Thanks a lot and hi from Israel.๐Ÿ’ž๐Ÿ‘๐Ÿ‘๐Ÿ’–๐Ÿ‘๐Ÿ‘๐Ÿ‘

    Reply

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