Staying active during the winter months can be challenging for seniors.
Viviane Knight, a board certified Health and Life Wellness Coach and nationally certified Personal Fitness Trainer based in Front Royal, has a simple, effective indoor routine designed to keep individuals strong, steady and mobile throughout the winter months.
Viviane Knight
“This workout is designed for real bodies, real homes, and real life after 60,” said Knight, adding that it does not require a gym membership or leaving one’s home. “It blends body weight strength, gentle cardio, balance, and mobility work to support the movements that matter most in your daily life — getting up and down with ease, walking confidently, reaching comfortably, and maintaining stability on icy surfaces.”
Knight recommends that seniors exercise two or three times a week with 24 hours rest in between, encouraging folks to start slowing and add more days as their body adjusts.
The workout is designed with six stations, each requiring 30 seconds of work. Seniors could do between one and three rounds through the stations, depending on their energy level and ability, she said. The only equipment needed is a chair and a wall. Knight said that seniors should be sure to remove any tripping hazards, like rugs and cords, and be watchful of pets who may want to join in.
Knight described the circuit.
Station one involves chair squats for lower body strength and involves sitting down lightly in a sturdy chair and then standing up fully. Seniors should try not to use their hands, but can use their arms if they need assistance. Repeat for 30 seconds or as long as you can.
At station two, seniors will march in place to strengthen heart, lungs and coordination, lifting knees as high as possible and swinging their arms energetically, she said.
Next, she encourages participants to build upper body strength with wall or counter push ups.
To focus on fall prevention, Knight suggests either walking heel-to-toe along a hallway or standing on one foot, noting that it’s okay to hold onto a wall or something secure for balance support if needed.
Station five focuses on spinal mobility and breathing as seniors stand with their arms extended at shoulder height and gently rotate side to side, exhaling as they turn in slow controlled movements. Knight emphasized that moving gently is key in this exercise.
Finally, she suggested a seated exercise for building abdominal strength and improving posture. From a seat, reach both arms up in a Y position and then bring the right arm down as you lift the left leg straight up, touching the right hand to the toes. Alternative to the other side. She said that for more challenge, seniors can try the exercise from a standing position.
For more information or to work with Knight, who also offers a program to help individuals prepare for knee replacement surgery, contact her at (540) 660-4501 or silverseasonwellness@gmail.com .