60-minute Sample Workout for Older Adults from Go4Life



In this 60-minute exercise video for seniors, Go4Life fitness instructor Sandy Magrath leads older adults through a sample workout featuring a warm up; strength, flexibility, and balance exercises; and a cool down with stretches. Designed specifically for adults over age 50, this workout can be done at home, at work, at the gym—almost anywhere! You’ll need a sturdy chair with arms; two equally weighed objects like dumbbells, soup cans, or water bottles; two tennis balls; a mat; and a towel. The video also includes instructions on how to modify the exercises to meet different needs.

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.

Like us on Facebook at https://www.facebook.com/NIHAging.

Thank you and Go4Life!

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/).

Want to learn more? Subscribe to the National Institute on Aging’s YouTube channel: https://www.youtube.com/user/NatlInstituteOnAging.

Learn more about the National Institute on Aging: https://www.nia.nih.gov/about.

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22 Responses

  1. Really good workout. Thanks for sharing! I really like the tennis ball exercise and feel it helps a lot 🙂

  2. J Wilson says:

    Great – always looking for new vids to bring variety into exercising and nice when the participants are older people too.

  3. Jean says:

    I have bad knees. I can’t stand and lift my legs while standing. You did multi exercises standing and no one doing a modified version sitting on these standing exercises. This workout sample video I s a little too much standing for me. But I can see where others may benefit.

  4. elle
    are any of these exercises to be avoided if one has an umblical hernia ?

  5. Core Cubed2 says:

    It's so important for older adults to remain active in their later years. Some additional helpful resources for exercising and the elderly can be found here: http://compassionstl.com/category/exercise-for-the-elderly/

  6. better soc says:

    480p, bad quality, pass,, make 1080p,

  7. Can we buy these videos???
    I love them!!!

  8. hi everyone ,if anyone else wants to discover fitness and exercise for seniors try Loctavan Senior Fitness Strategy (Have a quick look on google cant remember the place now ) ? Ive heard some interesting things about it and my buddy got amazing results with it.

  9. Hello Sandy, I was just diagnosed with osteoporosis of the spine.  Are these exercises safe for that condition?  Thank you.

  10. LOVE THIS VERY MUCH EASY TO FOLLOW AND GOOD WORKOUT FOR SOMEONE WITH MS..

  11. I looked at a few other "senior" exercises and they have 20 year-olds leading deep knee lunges. I thought if I did that my knee would pop out! Sandy seems to be very knowledgeable for the target audience and offers modifications. Nice!

  12. Donna Cronk says:

    I am going to start this, I want to ease into fitness and I need to develop discipline in exercising. This program seems to be a good one, thanks!🎊

  13. Core Cubed2 says:

    Great tips; I would just add that for seniors who live at home alone, the accompaniment of a family member or in-home caregiver during exercising is important to enhance safety. http://customhomecare.net/home-care-services/

  14. I had hoped that modified meant set up for people in wheelchairs. Good exercise program, but very little for a person in a wheelchair to do.

  15. Exercise at hand me for women 55 all ages by Cathy trowbrdge

  16. thank you for sharing i needed this and feels great

  17. Josef Stehno says:

    Nice exerciseng for elderly.Greetings from Czech rep.

  18. thisy is the most corrupt election I have ever seen.l There is no America anymore and comey should be shot.

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