Sandy begins the workout with a warmup and then leads the group through 10 strength exercises in a circuit format (one set of 10 repetitions of each exercise). The workout includes three circuits and ends with four stretches. The three circuits of strength and balance exercises consist of arm curls, overhead arm raises, chair dips, chair stands, side leg raises, back leg raises, toe stands, balance exercises, arm raises, and a hand grip exercise.
To conclude the workout, Sandy coaches the group through some cool down and flexibility exercises. Stressing the importance of stretching after exercising, she demonstrates how to use the towel to stretch the arm muscles on either side. After some ankle and calf muscle stretches, Sandy shows the group how to get down to the floor safely using the support of a chair so that they can stretch the quads. Lastly, the group does the back leg stretch to stretch out the leg muscles. Sandy also shows how to safely get back up from the floor.
The Go4Life Campaign from the National Institute on Aging focuses on encouraging older adults to make exercise and physical activity a part of their daily life. Use the Go4Life Everyday Exercises to practice the four types of exercise that are important for older adults: strength, balance, flexibility, and endurance: https://go4life.nia.nih.gov/exercises/.
Visit https://go4life.nia.nih.gov/ for online resources, motivational tips, and free materials that can be sent to your home.
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This video was developed by the National Institute on Aging (https://www.nia.nih.gov/), part of the National Institutes of Health (https://www.nih.gov/).
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