10-minute Workout for Older Adults

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 the arms up. Loosening up the shoulders now. So take it up and down. Take it up and down. Can you guys feel that everything's starting to loosen up a little bit? 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 is behind you and you're going to have a seat. Now what we're going to do is we're going to warm up the quads now. So you're going to have your arms out and just stand it up and take it down. And stand it up and take it down. 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 in your warmup, a lot of times you'll do exercises or your warmup 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. Put it right on the sides of the chairs. Take your legs out. They should be shoulder width apart. So go ahead Griselda. Take the 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. You can feel your calf here. Yeah. Good job. That's great. Now does everybody feel pretty warm? Yeah. Okay. 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. 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 10 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, I'm ready. Abs in. Take that leg back. Once again, legs should be straight. Good posture. Foot is flexed. 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. You can feel the pressure on thighs. Okay, now, Mitter, what I'd like you to do, 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. Okay, shake it out. It's our toe stance. Now this is going to be working the calves. We're going to do 10 of them. And take it up. I like this one. You like this one? This one's good. 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. If you want to work balance, you can take it to fingertips. And take it up. And done. Shake it out. We're going to grab our weights. And we're going to turn around. Now you want your feet to be shoulder distance apart. Pull your feet to be shoulder distance apart. Pull your shoulders back. Abs in. Head is up. Elbows should be tight to the side. And take it up for an arm curl. We're going to do 10 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 the overhead arm raise. You want to have your arms, let me just check everybody out, you want to have your arms in a 90 degree angles or a goalpost 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. 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, the bottom of the towel with your left hand. And what I'd like you to do is keep the 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, 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 we'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 those, 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. And you can do three to five of these. Okay. So we're going to do three and take it down. Now remember, stretching is to 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. But 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, breathing 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.