When James Brown crooned "I feel good," he wasn't singing about his back muscles and
hip joints. But you could be if you fit more movement into your lifestyle.
CDC estimates 3 million older adults in the U.S. visited emergency rooms in 2019 because
of falls alone. Although aging often comes with more health issues, you can prevent
falls and improve your overall well-being through exercise.
The San Jacinto College Personal Trainer Program has designed the following workout program* with you in mind. Add these aerobic and
functional exercises into your weekly routine to improve your health and mood. Soon
you'll be feeling good. (We knew that you would.)
*Note: Please consult your physician before beginning this or any other fitness program.
Aerobic Exercise
To improve your heart health, include more heart-pumping activity into your lifestyle.
Five days a week: Focus on low-intensity/recreational activity for 30 minutes, such
as gardening, hiking, yoga, tai chi, golf, tennis, badminton, and step class.
Three days a week: Pick up the pace with moderate- to high-intensity training, such
as walking, jogging, cycling, swimming, dancing, working out on machines, etc.
Functional Exercise
Improve your balance and flexibility and strengthen the muscles you need for daily
living activities. Choose 1-2 exercises from each category. Perform 1-3 sets with
8-12 repetitions.
Equipment:
Medicine ball or kettlebell (6-8 pounds)
Resistance band (light to medium intensity)
Stability ball
Cones (2)
1. Change in Center of Gravity Exercises:
Chair Squats: Stand with feet shoulder-width apart. Cross arms at chest or extend in front for
counterbalance. Bend knees and lower body into chair. If possible, lower until thighs
are parallel to floor. Return to starting by pushing heels into floor and straightening
legs. Throughout, keep feet flat on floor, core engaged, and back straight. While
squatting, keep knees in line with ankles, not beyond toes.
Stability Ball Wall Squats: Perform same as chair squats, except stand with back to a wall. Place stability ball
between back and wall for support. Lower until thighs are parallel to floor. Return
to starting by pushing heels into floor and straightening legs.
Kettlebell Goblet Squats: Stand with feet shoulder-width apart and hold kettlebell vertical in front of chest.
Keep elbows close to ribcage and back straight while flexing knees and hips into squatting
position. Continue lowering until thighs are parallel to floor, then push both feet
into floor and extend knees and hip to return to standing.
Height-adjusted Kettlebell Deadlifts: Stand with feet slightly more than shoulder-width apart and rotated so toes point
about 15 degrees outward. Maintain slight bend in knees. Hinge forward at hips, keeping
spine straight as you push hips behind you. Grip kettlebell handle with both palms
down and squeeze to maintain firm grip. To lift kettlebell, push feet into floor and
extend knees and hips. Come up to tall, standing position with kettlebell resting
on thighs around waist height.
2. Pulling Exercises:
Seated Band Rows: Secure resistance band to door or other secure location, place chair facing band,
and sit. Hold one handle in each hand, flex elbows, and pull band toward waistline,
while retracting shoulders. Slowly release tension by extending elbows to return to
starting.
Standing Band Rows: Secure resistance band to door or other secure location about chest height. Hold one
handle in each hand with thumbs up and palms facing each other. Stand with feet hip-width
apart, hips straight, back tall, and knees slightly bent. Flex elbows and pull band
toward waistline, while retracting shoulders. Slowly release tension by extending
elbows to return to starting.
3. Pushing Exercises:
Wall Push-ups: Stand arm's length from wall with feet hip-width apart. Place both hands on wall
at chest height and shoulder-width apart. Slowly flex elbows and lean torso close
to wall. Keep back straight and elbows flexed at approximately 90 degrees. Slowly
push torso away from wall by extending elbows, returning to starting.
Box Push-ups: Stand arm's length from the box (or a stable chair) with the feet hip-width apart.
Place both hands on the box shoulder-width apart. Slowly flex the elbows and lean
torso close to the box. Keep the back straight and elbows flexed at approximately
90 degrees. Slowly push the torso away from the box by extending the elbows, returning
to starting.
Band Press: Secure resistance band to door or other secure location about chest height. Face
away from band and hold one handle in each hand with palms down. Stand with feet hip-width
apart, hips straight, back tall, and knees slightly bent. Press band away while extending
elbows. Slowly release tension by flexing elbows, returning to starting.
4. Rotational Exercises:
Medicine Ball Standing Chops: Stand with feet shoulder-width apart. Hold medicine ball in both hands. Raise ball
over and behind left shoulder. Rotate and lower ball to right and down at an angle,
bringing it across body to side of right hip. Bring ball back across body and up to
left starting position (performing wood chop movement). Perform equal sets/reps on
right and left.
Band Half-kneeling Chops: Assume half-kneeling position (one knee on floor) and attach resistance band handle
overhead. Hold other band handle with both hands. Raise handle over and behind left
shoulder. Rotate and lower handle to right and down at an angle, bringing it across
body to side of right hip. Bring handle back across body and up to left starting position
(performing wood chop movement). Perform equal sets/reps on right and left.
Band Tall Kneeling Chops: Perform same as half-kneeling chops, except assume tall kneeling position (both knees
on floor).
5. Locomotion Exercises:
Lateral Shuffle Cone Tap with Hand: Place two cones approximately 10 yards apart. Perform side-to-side shuffle from one
cone to other. At each cone, reach down and tap with same hand on same cone (right
hand for right cone), then shuffle to opposite cone and tap with other hand.
Ipsilateral Foot Variation: At each cone, tap with same foot on same cone (right foot for right cone), then shuffle
to opposite cone and tap with other foot.
Contralateral Foot Variation: At each cone, tap with opposite foot as cone (right foot for left cone), then shuffle
to opposite cone and tap with other foot.
