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This workout for seniors begins with a simple exercise warmup. Sandy then leads the group through a series of strength and balance exercises, starting with 10 arm curls. She then demonstrates how to perform the overhead arm raise while holding the arms at a 90-degree angle using weights, such as soup cans, water bottles, or dumbbells.
Next, Sandy demonstrates how to perform the chair dip and the chair stand to exercise the abdomen muscles. To work the lower body, the group performs a set of leg exercises using a chair. Sandy shows the group how to maintain good posture while doing a set of ten leg raises on each side. To work the hamstrings and the glutes, the group does the back leg raise. For the last exercise, Sandy coaches the group through a set of hand grip exercises using tennis balls.
To conclude the workout, Sandy leads the group in some cool down and flexibility exercises. Stressing the importance of stretching after exercising, she shows the group how to use the towel to stretch the arm muscles on either side. The group finishes with some ankle and calf muscle stretches.
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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