More Life Health Seniors
Gentle Low-Impact Cardio Workout for Seniors
In this video, I will guide you through a series of gentle, low-impact movements designed specifically for seniors. Perfect for beginners, this workout promotes heart health, improves flexibility, and boosts overall well-being, all while being gentle on your joints. These easy-to-follow exercises can be done from the comfort of your home. Stay active and enjoy a fun, accessible cardio routine.
Be sure to warm up before beginning this workout:
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Warm-Up (Marching on the Spot): 1:09
Punches (Straight Ahead): 2:03
Punches (Downward): 2:55
Punches (Upward): 3:26
Side Steps: 4:10
Punches (Straight Ahead Again): 5:03
Knee Lifts with Elbow Touch: 5:44
Seated Rows: 6:15
Shoulder Rolls: 6:37
Punching (Straight Ahead): 7:08
Punching (Upward): 7:24
Marching on the Spot: 7:34
Cool Down (Shoulder Rolls): 8:04
Outro and Stretch: 8:37
Accelerate your progress with our recommended resistance bands:
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🛒 https://amzn.to/40ajaag
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Subscribe for regular exercise videos for seniors:
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DISCLAIMER:
More Life Health provides health, fitness, and nutritional information intended for educational purposes only. All videos and information should not be considered medical advice.
Mike is a licensed physiotherapist; however, he is not your physiotherapist and cannot diagnose you via the internet. You should not rely on this information as a substitute for, nor should it replace, professional medical advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult with a doctor or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice because of something you may have read on this site.
The use of any information provided is solely at your own risk. Consult your doctor or healthcare provider before starting a More Life Health program or any other fitness program to determine if it is suitable for your needs. Do not begin this fitness program if your doctor or healthcare provider advises against it.
If you experience faintness, dizziness, pain, or shortness of breath while exercising, stop immediately.
#LowImpactCardio #SeniorFitness #GentleExercise
G’day everyone.
Mike Kutcher here, your health and fitness coach from morelifehealth.com and welcome to another
workout video. What we're going to go through today is a simple cardio workout, this workout today will be
continuous, so we won't have as many breaks as we usually do. So do your best during this workout,
if you need to have a break that's fine, pause the video have a little rest, and get back into it
when you're ready. The more you do these workouts, the better you'll get – you must stay consistent
with those workouts to get the results. Also if you've got any questions, join the Facebook
support community, there is a link under this video. I am quite active in that group as are many
other people, so ask your questions there. Also head over to morelifehealth.com and sign up to my
mailing for all your seniors’ health and exercise information. When you do sign up I will send
you a free 4-week exercise program for seniors, which will get your feet up, which will get you
stronger, which will get your balancing better, which will improve your health as well. So head
over there, sign up to the mailing list, and I’ll send you a copy. We get started with a warm-up,
so make sure you've got a chair in close proximity just for something to hold on to, in case we lose
our balance. We're going to do the marching on the spot which we usually do, so bring those knees
up nice and high, swinging those arms as well, big smile on the face, enjoying these exercises,
they're not a chore, I know you guys love exercising, bringing those knees up nice and high,
swing out those arms as well, you're going to get for another fifteen more seconds before we get
into the exercises. I hope wherever you are in the world, you are keeping active, you are getting
outdoors, you are enjoying yourself. Let's go for another five more seconds, five, four, three, two,
and one, excellent job. Taking your deep breath in and out. The first exercise I'm going to is stand
with our feet shoulder width apart, slight bend in the knees, stomach tight, shoulders back and down.
I'm just going to do some punches straight ahead just like this, you are following along with me
guys, punching out, arms parallel to the floor, doing your best. We're going to keep going,
there's no set repetitions today, we're just going to keep going in with a big smile on the face,
getting the heart rate up. Excellent work guys, keeping it going, following along with me, let's
pick it up a little bit, punching straight ahead, keeping it going, doing your best, standing
up nice and tall, punching all the way out, excellent work guys, arms are parallel to the
floor, let's go five more seconds, and five, four, three, two, and one, now punching down straight
into a body, upright punching down just like this, following along with me, keeping it up, feet
shoulder width apart, slight bend in the knees, I'm just going to keep going, join the workout
remembering to breathe throughout this workout. Let's go for ten seconds and ten, nine,
eight, seven, six, five, four, three, two, and one. Standing up nice and tall, feet closer
together, this time stomach tight, standing tall, no bending the knees, let's punch up as far as
we can, just like I'm doing, nice and high fully extending that shoulder, and our elbows getting
as high as we can, all the way up, reaching to the ceiling with our fists clenched, excellent work
guys. Keep it going, following along with me all the way up, this is a continuous workout, only a
few breaks throughout, do your best, let's go for another ten more seconds, ten, nine, eight, seven,
six, five, four, three, two, and one, excellent work. Popping the chair in front of us, now I'm
going to take a step one way, and two steps the other way, just like this, so we're going to
keep that going, two steps on the by the side, and one step by the side of the chair, but we are
just going to keep on two steps, so one and two, one and two, and keep it going, if you need to
hold on to the chair, hold on to the chair, make sure you stay upright with your shoulders back.
We're working that posture as well, let's keep it going, getting that heart rate up, one step and
two step, and one step and two step, two more, one and two, one and two, and last one, one and two,
and taking a deep breath in and out. Now we're going to get back into those punches, chair close
by your side, feet shoulder-width apart, soft bend in the knees, let's keep it going, doing your
best, if you're having trouble standing, you can also do this exercise seated in the chair. So you
are all just punching straight ahead, let's keep going for another fifteen more seconds, following
along with me guys, do your best, let's go, ten, nine, eight, seven, six, five, four, three, two,
and one, great job. Taking a deep breath in and out. Now we're going to bring our knees up just
like this, bring them up nice and high, keeping it going, it doesn't have to be too fast, just
following along with me, bring those knees up, now let's bring some elbows into it our opposite
elbow, bring in to our opposite knee. Right elbow left knee, left elbow right knee, let's keep it
going, lifting those knees up nice and high, bring that elbow down, and five, four, three, two, and
one, excellent job. Taking a sit in your chair, sitting up nice and tall, shoulders back and down,
arms out in front, I'm just going to do some rows, just like this, squeezing those shoulder blades
together, and five, four, three, two, and one, taking a deep breath in and out. Now I'm just
going to do some shoulder rolls, shoulders up back and down, shoulders up back and down, let's
get going, ten, nine, eight, seven, six, five, four, three, two and one, excellent job guys.
Let’s sit up nice and tall, coming forward in the chair. We are going to do ten seconds of punching,
second last exercise for this workout, punching out straight in front, that's it, let's go five
seconds, five, four, three, two, and one. Punching up for five seconds, five, nice and tall, four,
three, two, and one, taking a deep breath in and out. Let's get into some marching on the spot just
for twenty seconds, our last exercise for today, following me along with me guys, and for another
ten more seconds, you've all done a great job, we're going to go a bit quicker, let's go to.
Ten, nine, eight, seven, six, five, four, three, two, and one, excellent job guys. Moving back
into your chair, leaning against the backrest, let's take a deep breath in and out, let's do some
shoulder rolls focusing on cooling down the body, letting everything relax, let’s go for ten,
nine, eight, seven, six, five, four, three, two, and one. Let's shake out those arms just like
this, shaking them out, taking a deep breath in and out. And we're all done for today guys, I
hope you enjoyed that workout. If you did enjoy that workout, make sure you give it a thumbs up,
also send it to your friends if you think they'd benefit from this workout, remember to sign
up to my mailing list for all your seniors’ health and exercise information, and for the free
eBook. If you like this workout, or want to see more workouts, subscribe to this channel. I'll
catch you next time, thanks for following along.
#Gentle #LowImpact #Cardio #Workout #Seniors
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What a fantastic routine. Thank you for sharing something so clear and accessible. It’s so important to have workouts that are effective but still gentle on the body.
I started doing simple cardio just like this a few months back, and the difference has been night and day. I finally have enough energy to keep up with my grandkids in the park, which is a feeling I thought was long gone.
Seeing that kind of tangible change was a real turning point for me, and it’s a huge part of the reason I decided to start documenting my own health journey right here on this platform.
When my Parkinson's tremors are on high and it's tough for me to stand or sit still, I do an exercise like this, something with movement to counteract the tremors. Doesn't always work, but I feel like I'm accomplishing something rather than just sitting and waiting.
Thank you
88 years old………… no major problems, only bad feet for walking. Like these exercises for cardio. Need to exercise after a meal. Following "Glucose Goddess Method " to control Glucose spikes. Can I use this workout daily or more often ?
Only just found your workouts but I'm glad I did!
Thankfully
please see below
https://publichealth.wustl.edu/age-inclusive-language-are-you-using-it-in-your-writing-and-everyday-speech/
❤
Enjoyable and easy, thank you.
Thank you, Mike ! I love your exercises, and the break to breathe in between. Excellent.
Great workout
Thank you I have started doing cardio exercises from your videos🙏
I will use this as a warm up exercise. Thanks, Mike!
This is cardio with no feet moving? Why?
This is great for seniors just starting to get fit. And because of it's low impact on the body, as compared to jogging.
If anyone is interested in picking up the pace, and get both your RHR, and Vo2max to elite level, then I suggest speed walking, and HIIT resistance training. My workout today averaged 91% of my max heart rate, for about 100 minutes. I should only be able hold that pace for a few seconds, or a minute. Therefore, it makes sense that both my RHR, and Vo2max are 53. I am 66. Ultimately, if you want more than just being able to be mobile, and not out of breath. Then I suggest dedicating yourself to a more challenging routine, once you are comfortable with this.
I'm so glad I found you! Thank you so much. I frequently get back/hip pain, but it begins in the groin. Feels almost like Kidney stone pain. Eventually the pain travels to my hip and glutes. I've tried PT, inflammatory meds and exercises. Your videos are bringing me more relief than the treatments I mentioned previously. However, the pain, which can last 3 to 5 days. I am talking about pain which prevents me from walking. It's intense. I am done with doctors. X-rays show arthritis in my hips, but not major, and SI LUMBAR issues. It's generally on the right side, but, yay, today it's on my left side. Why does the pain originate ALWAYS IN MY GROIN, no one can answer that question for me. Thank you for your video. I just subscribed.😊
Thank you I needed that🙏♥️♥️♥️
Good workout! Thanks Mike!
thank you
I’m not a senior but I do this and my heart rate goes up to 125 bpm. I do two rounds of this workout
Need music from the begging until tje very end. Maybe this videos competition is irrelevant but I can't use this.
Thank you for helping us. I have been doing my routine wrong for years and finally injured my lower back. I could feel this workout on my lower back and feel it will work to heal the self-inflicted injury. You are a recent find for me. I am also interested in the mentioned resource that I can take with me when I travel.
Again, thank you.😁
Mike is there an excercise to strengthen whole back. I find after standing or walking my back aches and I'm bent over. Not a good thing. Regards Anita
I've only recently found your workouts, Mike, and in a couple of weeks I'm feeling stronger (love the core workout!). It's really helping me in every way, so God Bless you for wanting to help an often forgotten group. My only problem is trying to smile and breathe at the same time. I haven't quite mastered that yet, as I end up giggling!!
Thanks a lot Mike Sir. The exercises are keeping my pulse rate levels good
I forgot how great this video is and I am glad I found it again. I know it is a beginner's cardio but I am still proud of myself for doing it.
Thank you so much for this video. My mom works out every morning now. I can't wait to get her to try your other workouts. God bless.
great way to begin the day!
I have been in this session since two months. Seeing good results. My pulse levels are improving. Thanks a lot Sir
I am doing these exercises since 3 weeks and can see the results now Feel much better happy more flexible l added 4 minutes more workout in this it is great Thank you
Woo-hoo! ; )
I love these exercises very much they are simple and I can do them as I am 78 Make more vedio please
I cannot rate this exercise highly enough. Fantastic for anyone like me aiming to do some cardio simply to start with. Thanks Mike
I can absolutely feel the difference in my body after this workout. do so appreciate your Mike 🙂 I do your leg exercises every second day. thank you.
Thanks mike, more pls.
Very good exercise
Thanks, Mike!
First time with Cardio. Thank You, again Michael
Please create a longer cardio video. Thanks!
A very impressive video !!! Congratulations to its creator !!!
For my part, I suggest watching this video about an amazing 17 years old Karateka's workout (from Tbilisi, the capital of Georgia): https://www.youtube.com/watch?v=KWAYI7tWszQ&t=45s
It's a great exercise channel.
Love the pace of these exercises, and I even managed to keep up with the boxing element !! 🙂 🙂 Jan
Thxs ..great ..I had a tendon tear but healed,,,,I fell a couple of times after that ending up with a slight limp so your exercises seem effective..thxs
The boxing side of this video was quite a challenge for me, but I will stick with it, even though it is taking an age to improve. My upper body obviously needs more strength work 🙂 Jan