SeniorShape Fitness
Low Impact Cardio & Strength Workout for Seniors // Osteoporosis Friendly
This Workout begins with a standing warmup and cardio section. All movements are low impact and easy on your joints! It is also osteoporosis friendly because there are no bending, rounding of the spine or twisting movements. Additionally, it includes bone density building strength exercises.
After the heart rate increasing cardio section, we move to a blank wall space for some wall assisted knee bends, calf raises and push ups.
Note: the further you feet are away from the wall, the more challenging the push up will be.
Finally, we conclude the workout in a seated position using a sturdy chair. Grab your light weights/dumbbells (or water bottles, soup cans etc…) for some arm, shoulder and upper back strengthening exercises. Make sure to stay for the seated stretches.
This workout is great for anyone who is looking to increase their overall fitness level. It's completed at a manageable pace. Please do not attempt to do any of the movements if you are not comfortable with them. Should you have any questions regarding your ability please check with your doctor first.
Benefits of the workout include:
Joint friendly
Build your bone strength
increase your cardio health
increase your arm strength
work on balance
have better posture
workout at home
osteoporosis friendly- no bending, twisting or rounding the spine
feel better!
As always, Thank you for working out with me!
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[Music] hi and welcome or welcome back to my channel senior shape this workout is a mixed cardio and strength training workout starting with some aerobics and it is osteoporosis friendly everything is low impact will be no bending forward at the waist no spinal twisting no hinging forward so that should be great for a lot of people did this video on requests but of course anybody can do it at any time as always go at your own pace if you have any questions or a little unsure make sure to check with your doctor first we'll be starting a standing position doing our cardio aerobics and then you will be sitting in a chair for our strength building to build that bone mass that everybody needs especially with osteoporosis and i also need you to have a nice clear spot on the wall and be doing a few moves using a wall space let's go ahead and get started our cardio is going to serve as our warm up oh and a set of hand weights are dumbbells i'm using four pounds for reference i would keep it a little bit lighter today always work your way up let's go ahead and get started starting with a nice slow march big inhale arms go overhead and exhale again two more times inhale exhale last time breathe in and breathe out taking this march to an out out and in beginning with the right leg step it wide step it back in so right left right left out out in in keeping a bend in the knees the whole time check in with your posture shoulders down and back and core is always engaged two more here and then let's switch to that left leg lead here we go left right left right out out and in [Music] as you get more comfortable with it widen those legs a bit again keep the knees bent [Music] four three two we're gonna change this into a v step back again with the right leg we step forward we step back right leg bleed right left step it back so out out this time to the front then feet together in the back let's add our arms they follow the legs so right left right left out out in in [Music] good three more here on the right four two let's switch it left leg out out in in nice big stretch here make it nice and big open open bring it in three more then a little challenge for you we're going to alternate one each side here we go to the right out out directly to the left out out in in a little workout for the brain here too out out make sure you're keeping the v with the arms and the legs bring it in good few more here last two give me a heel dig to the front heels come in front and then bicep curl standing nice and tall shoulders down and back heel just comes about a foot in front of you bend those knees got a few more here then we're going to take this to a hamstring curl give me four three hamstring curl to the back hands on the hips and bring the heel towards the bum shifting the weight side to side squeezing the back of the leg that hamstring hamstrings really important muscle for that hip stability that we need god let's add the arms same arm as leg reach it up reach gotta keep it here make sure you're breathing i'm gonna give you a little combo keep the singles here and then we're gonna go single single double all right starting with the right here we go we go single single double right single single double left got single single double give me a little push off with that leg still low impact but a little bit of bounce is actually really good for that bone density double single single and double last two and double last one and double all right march it back out arms are going overhead and give me some high knees pulling the arms down take it down a bit keep this a little bit slower and our back is nice and tall good are you breathing so good guys heart rate's increasing stay with me for four three two and one two steps to the right and left again knees are bent working on the hip adduction quite a bit for the hips today again really helps with that mobility and stability got two steps all the way to the side flat foot toes are facing forward [Music] last two hold it here toe tap to the side just single that out here let's bring our arms down palms facing me we're going to turn this into a modified jumping jack so we go out and out keep it here give me a little push off with that leg little push out and push it in again toes facing me nice proud chest shoulders down and back four more three two and one hands back on those hips take that right leg out to the side toe towards me we'll do a little side leg lift here again for that hip adduction go facing me lifting directly from this hip hold on to your chair or your wall if you need it for balance just four more four three two one other side left leg out we lift and lower try to keep that posture nice and tall lifting all the way up from the top of that head core is engaged to help you with that balance four more three two take it back to that march right here all right guys we're gonna go through all that one more time but a little bit quicker not as many reps okay now we know what we're doing starting out out and in out out in [Music] always go at your own pace but we can pick it up just a little bit now that we know what we're doing last two switch it left leg lead out out in in knees are bent we can march those hands if we want to we've got two more we go into that v step alternating here we go out out and in oh i forgot to alternate there we go here we go one right one left one right one left give me a thumbs up on this video if you caught that did you follow me or did you do it correct out out in four more last two then we go into those heel digs here we go bicep curl straight out in front bend the knees for four three into those high knees let's push it up good quick check in here are you breathing tummy in four four three two steps to the right two steps two steps knees are bent almost there guys let's reach and pull with our hands reach and pull reach and pull we're gonna finish this little cardio sequence we go to the wall and then we get to sit in our chair for our strength training all right side tap here add the arms into the modified jack push off with that foot if you're working too hard go right back to those toe taps nice we've got four three two and one leg up to the side a little lift here and this time let's see if we can lift our arms with our leg i like to call this one the snow angel like a one-legged picture we're laying down making a snow angel give me four three two and one other side almost there pull up nice and tall tummy's in i know we need that constant reminder posture is so important i'm working on our balance for three two and one let's slow it back down that little march big deep breath arms go up again inhale and exhale one more time inhale and exhale coming to your wall space i'm going to go ahead and step so that my upper back is pressed against the wall and i'm going to step forward about a whole foot so my lower back and upper back is pressed against the wall you might have a little sway in the lower back and that's just fine feet are hip width apart we're gonna slide our back down the wall keeping at least the bum against the wall into a little modified squat here so we lower down as much as your knees will let you and then push yourself back up hands can be supporting yourself against the wall or on your hips push up through those heels good and down lower down and push up so you should be feeling this in your glutes and your quads we go down and push it up just four more down lift it up slide it down maybe one more inch and lift last one guys slide it down and squeeze lift it up so good coming standing walls here for support toes facing forward some calf raises or you can hold on to your chair for support here as well zip that torso in belly button to the spine shoulders down and back rise up onto those tippy toes and slowly lower down we lift and lower all the way up on the ball of the foot lift slowly lower controlling the descent of those heels four for three two and one now we're going to go ahead turn putting our hands on the wall for some wide push-ups so step back the further you step back the more difficult it'll be and then hands are going to come on the wall about shoulder height keeping your feet flat on the floor underneath those hips bend the elbows out to the side or at about a 45 degree angle and then push the palms into the wall straightening your elbows core is in spine is straight we go down push up and down push up breathe exhale as you push four more guys first three chorus tight two and push last one and push let's turn facing me again we're going to do another set but this time changing our position so we're going to do a little sumo squat so our feet are nice and wide and the toes are reaching our corners a little bit again in front back up against the wall i'm going to put my hands on my hips knees are gonna go out in line with the toes as we slide the back down the wall and then push up again using the thighs and the glutes you're gonna feel this one much more on the inner thighs we come down and push up keep your bum and your upper back pressed into the wall good only go down as far as you are comfortable good push up through those heels we've got three more inhale exhale push for two and push last one you got this down and push let's bring our feet in just a little bit keeping at least a foot distance apart heels underneath the shoulders hands on the hips slip zip up that torso again tummy in one more set of calf raises but this time with our toes turned out to the corners we lift and lower feels totally different in this position really important to work all sides of that calf muscle and really good for helping us in our balance and our stability four hold on to the wall if you need to three two and one toe heel in guess what we've got one more set of push-ups but this time we're doing a tricep push-up so our hands are going to be a lot closer this time directly in front of our shoulders and our elbows are coming straight down so taking a step back belly button to the spine and we're going to lower trying to touch our elbows to the wall as well and then push back up tummy in lower and push we'll activate the triceps a lot more having our elbows come straight down still working the chest as well and the closer you are to the wall the easier it'll be so as you progress you can take further step away three two last one guys nice job let's go ahead and grab your hand weights through your dumbbells and your chair and we get to sit for our strength training grab a sip of water if you need it having one light weight in each hand sitting nice and forward in your chair so don't have your back touching tummy's in shoulders are down and back weights are here at our side and feet are planted nice and firmly on the floor knees at 90 degree angle i want you to do a little hammer curl up so palms are facing each other then we're going to flip our elbows out to the side keeping our shoulders down extend the arms out to the side and then slowly lower down good that's our great little combo so bicep curl up elbows to the side extend and slowly lower down controlling that movement bicep curl side extend slowly lower even though we're sitting engage that core think about the posture belly button's in kind of like our tummies are braced curl flip side and down three more lift elbows out curl extend slowly lower last one and guess what guys we're just going to reverse this whole thing so we start lifting the arm straight out to the side bring them back in flip the elbows down and then slowly lower in that hammer curl arms to the side in elbows down slowly lower god nice and slow and controlled that way we can't cheat and use momentum and keep us honest here down slowly lower working the shoulders all the deltoids biceps all in one side in elbows down slowly release three more out and lower side in elbows down last one guys out in elbows down and lower down nice job flip the palms up and then bring them halfway up so forearms are parallel to the floor take them out to the side keeping the elbows nice and close to the body and back in good perfect exercise here for a rotator cuff and we're still sitting up nice and tall for four three two last one all right now here we're going to choose to do one dumbbell or two in your right hand i'm going to put my legs a little closer together and then we're hinged forward with the flat back resting on that arm so again this is for osteoporosis here so this is what i don't want you absolutely must keep that chest proud and think of that nice straight or neutral spine super important one or two weights we're dropping them down here at our sides and then lifting them up to the waistline elbow comes nice and high behind us a little row here lower and left good squeeze it back keeping it nice and close to the body final three [Music] this one's a little more difficult if you need to drop one weight please do so or if it's difficult maybe you have arthritis in your hands and that's hard to hold on to both just do the one you're still gonna get all the benefits four three two and one now we've got accountable guys one row one fly one row one fly oh that's getting heavy one row one fly drop a weight if you need to one more one row and one fly nice job switching to the other side and then we get to stretch again hinging forward weights in the left hand crowd chest think about lifting it as we hinge slightly forward with that neutral spine here we go row it back and lower down weights coming towards the waist belly buttons in and the elbow think about bringing it nice and high behind us four four three two and one lower down to the side straight out here we go straight out slowly lower breathing for four three two and one here we go combination one row one fly tommy's in guys stay with me we're almost done row and fly last one row it back and out to the side go ahead and slowly lower those weights and sit back up nice and tall beautiful work we deserve a stretch big inhale arms go up take them out to the side palms facing me and then bend those elbows trying to touch them behind our back like a little cactus pose and yoga here reach it up again and then squeeze that up for back behind us lift squeeze give me one more reach it nice and high squeeze those elbows down and back both arms go up again go ahead and bend that right arm tricep going up to the ceiling supporting the elbow with that left hand and a nice stretch for that tricep work we did right there good inhale both arms go up again and then switch side bring that left arm fingers walking down towards your back elbow pointed towards the ceiling excellent bring it back out to the side give me a couple shoulder rotations here just rotating at the shoulder the palms come down and up down and up for two and one thumbs up straighten those elbows and then slowly rotate them towards the back to stretch out the vice up and bring it down big inhale arms go up and exhale you guys did amazing thanks for joining me on this workout please get a thumbs up if you liked it let me know in the comments any suggestions for videos i love the comments i'll always respond to them i love the ideas that you guys give me to make the videos thanks for joining me and we'll see you next time you
#Impact #Cardio #Strength #Workout #Seniors #Osteoporosis #Friendly
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Great workout, love all of yours. I love your calmness and encouragement too. Thanks so much.
I'm only 40, but I have fibromyalgia so these workouts are excellent for all my random pains. I used to do a lot of rigorous exercise and loved jumping around, but this fibro has brought all of that to a screeching halt. Thanks for this workout!
I love that this workout focuses on bone density, it's hard to find safe options for seniors. Thank you for sharing.
This workout is just what I needed. I appreciate how gentle and easy on the joints it is, perfect for my needs.
not good for me right now with knee/hip pain. Love most all your stuff!
Hi Lauren, thanks for all the great work you do with your videos I especially like the cognitive addition. I was wondering if you might do any kind of exercise for those who has scoliosis my mother has severe scoliosis and I have been told I am beginning to show some signs anything I can do to correct or delay or slow down the process would be wonderful. Thanks again for your channel. You are a light in my day-to-day exercise.
I just did your workout Lauren and I can never get enough amazing for a Friday 🎉🎉🎉🎉🎉
Love this workout Lauren! Thank you for changing things up all the time! Love all your videos and content! ❤❤❤
Fantastic workout Lauren, enjoyed it very much.
Love these cardio-strength combos. I've been away for a week (doing yoga!) so wanted both types of exercise as I returned to my mornings with Lauren. (Anne)
This was great. TY. I had been looking for a 30 min cardio, strength training workout that I could do 3x a week. Do you have any plans to do another with the liftmor lifts/reps included? That would be so beneficial to those of us trying to increase our bone density.
I was browsing through playlists and found simple cardio. Simple movements performed repeatedly bring very great benefits. And I also realized that even without performing special exercises, my balance has greatly improved. Thank you so much Lauren for a great workout!
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I'm 67 years old, and I love this workout! I have osteoporosis, and you know what exercises to do for posture and bone strength. Thank you so much!
I love the combo cardio and strength. I aways feel cared for by you — by the careful skillfulness and thoroughness of your sequences, and by your gentle encouraging cueing. Thank you! (Anne)
Very good thank you
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Challenging and interesting! Thank you!
Hi Lauren. Wow, I found a strength workout of yours that I haven't done before. This was perfect. I have a herniated disc from when my youngest daughter was 2, and it's been fine for years. I always carried her on my right hip. Now, all these years later, I'm doing the same with my grandson, and it's bothering me again. This was perfect because it didn't involve squats where you're bending over.
So glad I found this.
I hope you are having a great weekend. 💖💕
Love your videos!
I love your weekly plans. can you repost plans starting dec wk 4. I am catching up.
hi, loved this and the strength and balance
I'm so glad I found your channel. I was recently diagnosed with osteoporosis and it seems not very many exercise coaches on YouTube take that into account so good on you 🙂
Another great workout. Question: when 1:44 doing the wall slides is it ok if the knees going out over the toes
Perfect in every way 🙂 I have arthritis in my low back and hips, and this was exactly what I needed! I will be back tomorrow 🙂
🎉 TY!
That was a good workout. I went walking for 2-3 miles the day before, so this was a good one to do the day after.
After every workout I think "This is my favorite" But today is REALLY my favorite. 🙂 It will be on repeat.
You are freaking amazing. I have been doing your workouts for just over 4 weeks. I started off with your 10 min workouts. They have totally changed my life & my views on fitness. I only regret is that I don't know more people to introduce them to your videos. I love all your reminders about posture & abs. I can see & feel the difference in my body. I am no longer addicted to the scale. Thank you so much.
Really enjoyed this workout, more like this please! Thank you for all you do. God bless you with much success in helping others take care of their bodies.
Thankyou Lauren another great class 💪🙋❤️
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I love cardio + strength!! Two-for-one and what a punch! I did it with 8 lb weights AND one 10 lb at the end!! Strong for spring!! 💪💪💪
This was too difficult for me.
Bedankt
Thanks so much, great workout!
Thank you for another wonderful osteoporosis friendly workout!! Hope to see more of these. 💕
Hi—I am interested in workouts for arthritis in the knees. Thank you! And thank you for this. I am 56 and have trouble sticking with exercise routines but your workouts are just my speed—literally. I feel like my body is coming alive but not over exerting in ways that keep me from being consistent. In any case something for knee arthritis would be appreciated
This is such a great video! "Are you breathing?" Does gasping count??😂😂😂
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This was perfect.. low back pain today.. worked out well–thanks
So glad I've found your videos! They are amazing and so are you! I suggested you to two close friends and they are both doing your videos, too! Thank you so much for understanding what seniors/beginners really need and want.
Victory! I remembered to engage my core before you reminded me!! This is a terrific video!
Just found your workouts and am loving them! It's so hard to find 40+ minute cardio that isn't insanely hard. Yours are hard enough (for me), I was afraid "seniors and beginners" would be too easy but no! Thank you!!!
Thanku..can u pls show us exercises for mid traps pain.