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30 Min Exercise for Seniors, Elderly, & Older People - Seated Chair Exercise Senior Workout Routines

HASfit・27 minutes read

Workout designed for seniors and those with limited mobility includes standing and seated variations with recommended equipment such as hand weights and water bottles, focusing on proper form and progression to improve strength and flexibility. The routine incorporates a variety of exercises targeting different muscle groups, emphasizes the importance of practice and progress over perfection, and concludes with a seated cool-down to stretch and acknowledge completion.

Insights

  • The workout program outlined is specifically tailored for seniors and individuals with limited mobility, offering a mix of standing and seated exercises that target various muscle groups and focus on flexibility, strength, and coordination.
  • Emphasis is placed on the importance of proper form, gradual progression, and individual modifications to suit different fitness levels, with a strong focus on engaging the core, shoulders, arms, and legs throughout the routine.

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Recent questions

  • What equipment is needed for the workout?

    Light hand weights, water bottles, or body weight.

  • How does the workout begin?

    With a chest opener exercise for upper body mobility and posture.

  • What is the focus of the side to side punch exercise?

    Core engagement and twisting movements.

  • How can participants modify the intensity of the exercises?

    By adjusting the weight used for each exercise.

  • What is the importance of practicing and progressing in the workout?

    Emphasizing progress over perfection.

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Summary

00:00

Senior Mobility Workout with Standing and Seated Variations

  • Workout designed for seniors and those with limited mobility, offering standing and seated variations.
  • Recommended equipment includes light hand weights, water bottles, or body weight.
  • A chair is necessary for some exercises in both standing and seated variations.
  • Warm-up begins with a chest opener exercise for upper body mobility and posture.
  • Followed by a good morning move for lower body stretching and flexibility.
  • Combo move involves arm pullover plus knee raise for upper and lower body engagement.
  • Bent over T rotation exercise enhances spinal mobility and shoulder opening.
  • Workout includes a side raise plus low kick move for shoulders and legs.
  • Side to side punch exercise focuses on core engagement and twisting movements.
  • Seated leg extension targets quadriceps and core engagement.
  • Seesaw row exercise engages back muscles and emphasizes proper form.
  • Arm crossover plus side to side step move enhances coordination and full-body engagement.
  • Butt kick exercise works hamstrings and balance, with seated or standing variations.
  • Curl plus Arnold press combines bicep curls and shoulder presses for upper body strength.
  • Adjusting weight is key to modifying intensity for each exercise.

18:29

"Dynamic Weighted Workout for Strength and Flexibility"

  • Start by grabbing hand weights on either side
  • Perform a halo move to the left, then twist to the left side
  • Repeat the halo move to the right, then twist to the right side
  • Focus on engaging the brain, shoulders, arms, and core
  • Emphasize the importance of practice and progress over perfection
  • Visualize goals as steps on a staircase, taking one step closer each day
  • Perform a bent-over tricep extension with hand weights
  • Focus on proper form and controlled movements at the elbow joint
  • Engage core muscles and adjust weight as needed for tricep exercise
  • Finish with a reverse curl and march in place for upper and lower body engagement
  • Perform an upright external rotation and calf raise combo for shoulder and calf strength
  • Emphasize coordination and mobility improvement in the exercise
  • Conclude with a run in place for a final cardio push
  • Encourage fighters to push through and finish strong
  • Transition to a seated cool-down with back reach for upper body and back stretch
  • Perform a seated figure 4 stretch for hips, hamstrings, and glutes
  • Switch sides for balance and flexibility
  • Engage in a hamstring and calf hinge for lower body stretch
  • Finish with a seated quad stretch for quadriceps and hip flexor stretch
  • Encourage self-pride and acknowledgment of workout completion
  • Conclude the workout with gratitude and encouragement to support the fitness mission.
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