On top of that, if you\u2019re stepping into a gym for the first time, seeing the array of machines and weights can be overwhelming.<\/p>\n
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So, I asked Jamie Bovay, founder and lead physical therapist at KinetikChain Denver<\/a>, to outline a routine for any of our readers in the above position.<\/p>\n He came back with give of the most important exercises for seniors to do as a once-a-week circuit workout.<\/p>\n You may like<\/p>\n \u201cTo best use your time, you can move into the next exercise with no break and then cycle through these five exercises for three rounds.\u201d<\/p>\n Here are the five exercises he suggests.<\/p>\n 1. Sit-to-stand<\/p>\n Sets: 3 Reps: 20-25<\/p>\n Bovay says: \u201cThis is the most fundamental movement for independence. It targets the glutes <\/a>and quads<\/a>; the engine of your lower body.\u201d<\/p>\n How to do it:<\/p>\n Sit on a sturdy chair with your feet shoulder-width apart.Lean slightly forward and push through your feet to stand up straight, avoiding pushing off with your hands if possible.Push your hips back and bend your knees to slowly lower yourself back into the chair.2. Wall push-up<\/p>\n How To Properly Do A Wall Push-Up – Strength Exercises – Wellen – YouTube Watch On <\/a><\/p>\n Sets: 3 Reps: 20-25<\/p>\n What to read next<\/p>\n Bovay says: \u201cThis builds upper-body integrity, and bone density in the wrists and shoulders without the strain of a floor push-up.\u201d<\/p>\n How to do it:<\/p>\n Stand an arm\u2019s length away from a wall and place your palms on it, with your hands in line with your shoulders.Step your feet back between 12 and 18 inches.Bend your elbows to bring your chest toward the wall.Push against the wall to extend your arms and return to the start.3. Counter-top row<\/p>\n Sets: 3 Reps: 20-25<\/p>\n Bovay says: \u201cThis targets the back\u2019s postural muscles, countering the common forward slump posture and supporting the spine.\u201d<\/p>\n How to do it: <\/p>\n Stand facing a kitchen counter or sturdy table.Hinge forward from your hips and take hold of the edge of the counter with your palms facing up and your chest level with the counter.Pull your shoulder blades together and bend your elbows, pulling your chest toward the counter.Extend your arms to return to the start position.4. Single-leg balance<\/p>\n Single Leg Balance – Ask Doctor Jo – YouTube Watch On <\/a><\/p>\n Sets: 3 Time: 30\u201360sec each side<\/p>\n Bovay says: \u201cAnkle integrity is a longevity requirement. This exercise improves proprioception, which is your brain’s ability to know where your body is in space. This is your primary defense against falls.\u201d<\/p>\n How to do it:<\/p>\n Stand, with one hand lightly holding on to a wall or chair next to you if you\u2019re not confident balancing on one leg.Lift one foot slightly off the floor and hold this position, maintaing your balance, for your chosen time.Lower your foot back to the floor, then swap sides.5. Farmer\u2019s carry <\/p>\n How To Do A Farmer’s Walk (Farmer’s Carry) – YouTube Watch On <\/a><\/p>\n Sets: 3 Time: 30-60sec of continuous walking<\/p>\n Bovay says: \u201cGrip strength is one of the most highly correlated biomarkers for all-cause mortality and longevity. This movement integrates your grip, shoulders and core. It also mimics the carrying requirements of life, ensuring you can move heavy loads independently as you age.\u201d<\/p>\n How to do it: <\/p>\n Stand holding weights\u2014dumbbells, kettlebells, or even full grocery bags\u2014by your sides. The weight should be heavy enough that it is difficult to hold for the entire duration.Move your shoulder blades back and down, keeping your back straight.Walk slowly and deliberately in a straight line, keeping your torso completely upright and your core braced.Continue for your chosen time, changing direction when necessary.About our expertAbout our expertDr Jamie Bovay, DPT, MTC, CSCS<\/p>\n Social Links Navigation<\/p>\n
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