Exercise and nutrition are essential parts of a healthy lifestyle throughout every stage of life. But, as we age our requirements change. Physicians and researchers say seniors should remain as active as possible without over-extending one’s self.

In older adults, exercise helps you live a longer, have more independence, improves balance, increases energy and brain function, and can help prevent and even counteract

WARMUP MARCHING - 2 SETS OF 40 REPS

  • Stand straight with your elbows bent at a 90-degree angle and your feet hip-width apart
  • Bring your right elbow forward at the same time as you bring your left knee up
  • Repeat on the opposite side and keep alternating sides until the set is complete

WARMUP UPPER CUTS - 2 SETS OF 30 REPS

  • Stand with feet hip-distance apart. Knees and hips should be straight but soft so that you are standing in a relaxed but "ready" posture
  • Make fists with both hands and lift the arms so that hands are facing your body at chin height
  • As you lower the body into a slight squat position, rotate the torso and lower your right hand down to chest height so that you can powerfully scoop (or "cut") the arm under and up and to the left
  • Continue to repeat, alternating arms and rotating to the left and right

SQUAT PULSES - 2 SETS OF 15 REPS

  • Stand tall with your feet shoulder-width apart and arms by your sides
  • Keeping your back flat, torso bent at 45 degrees, and core braced, lower your body as low as you can go without breaking form
  • Bring your palms together in front of your chest in a “prayer" position
  • Pulse a few inches up and back down to parallel, establishing a rhythm and continue for desired reps

BOX SQUATS - 2 SETS OF 12 REPS

  • Place a box or a flat bench behind you
  • Keep your eyes facing forward and slowly bend your knees and sit your hips back as you lower down slowly to a squat position
  • Continue the movement down until you lightly touch the box behind you
  • Slowly push back up through your heels to the starting position for one rep

SIDE ELBOW-TO-KNEE TOUCHES - 2 SETS OF 10 REPS

  • Begin in a standing position and cross your right knee to your left elbow on the left side of your body
  • Then, touch your left knee to your right elbow for one rep and repeat

KETTLEBELL ROWS - 2 SETS OF 12 REPS

  • Begin with two kettlebells positioned in front of you, bending your knees and pushing your glutes out
  • Grab both kettlebells and pull them up towards your stomach using your shoulders and back to drive the movement
  • As you reach your torso, squeeze your back tightly and hold for a few seconds
  • Return back to the starting position for one rep

DUMBBELL STEP-UP WITH BICEP CURLS - 2 SETS OF 10 REPS

  • Place a box or bench in front of you and grab a dumbbell in each hand with a palms-up grip
  • With one leg, step up onto the box and raise your other leg up
  • At the top of the step curl your arms up, bringing your biceps towards your shoulder and squeezing your biceps
  • Return to the starting position and switch legs for one rep

DEAD BUGS - 2 SETS OF 15 REPS

  • Allow your shoulders and lower back to fall heavy to the floor
  • Draw your shoulders down away from your ears and lift your hands so your elbows are above your shoulders with your fists facing in toward each other
  • Lift your legs so your knees are directly over your hips
  • On an exhale, slowly lower your right arm and left leg until they’re just above the floor
  • On an inhale, bring them back to the starting position for one rep

LEG RAISES - 2 SETS OF 15 REPS

  • Lie on a mat on the floor, face-up, legs extended and place your hands underneath your lower back and glutes so your pelvis is supported
  • Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight
  • Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down for one rep