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  • Healthy Aging PT Otago Balance D

    Healthy Aging PT Otago Balance D

    Follow along with Dr. Katie Wadland, PT, DPT, Board-Certified Geriatric Clinical Specialist and Otago-Certified Therapist on Otago Balance Program Level D.

  • Healthy Aging PT Otago Balance C

    Healthy Aging PT Otago Balance C

    Follow along with Dr. Katie Wadland, PT, DPT, Board-Certified Geriatric Clinical Specialist on Otago Balance Program Level C,

  • Healthy Aging PT Otago Balance B

    Healthy Aging PT Otago Balance B

    Follow along with Dr. Katie Wadland, PT, DPT, Board-Certified Geriatric Clinical Specialist and Otago-Certified Therapist on Otago Balance Program Level B

  • Otago Balance A

    Otago Balance A

    Follow along with Dr. Katie Wadland, PT, DPT, Board-Certified Geriatric Specialist and Otago-Certified Therapist on Otago Balance Program Level A.

  • 30 Min Senior Exercises at Home - Seated and Standing Options HasFit

    30 Min Senior Exercises at Home - Seated and Standing Options HasFit

    Experts agree, exercise is one of the few things that can actually slow down the aging process. This routine can help you improve balance and strength while building lean muscle and flexibility. Whether you choose to follow the standing or chair exercises, HASfit’s senior exercises at home will provide modifications that work for you. You may use a pair of light dumbbells or water bottles for extra resistance, but it isn’t required.

    Warm up

    T / Y’s

    Hamstring Sweep

    Run in Place

    Senior Workout

    Butt Kick + Overhead Shoulder Ext

    Curl + Arnold Press

    Sumo Deadlift / Sumo Chair Get Up

    Bent Over Row

    Front Kick + Punch

    Triceps Kickback

    Side Shuffle / March in Place

    Battling Ropes

    Reverse Lunges / Leg Extensions

    Squat + High Pull / Hinge + High Pull

    Straight Arm Jack / Seated

    Hollow Body / Seat Hollow Body

    Hip Ups / Seated Hip Ups

    Cool Down

    Chair Downward Dog / from Two Chairs

    Seated Figure Four

    Upright Row + Rotation + Reach

    Standing Quad Stretch / Seated

    Waterfall

  • 30 Min Full Body Dumbbell Workout for Beginners HasFit

    30 Min Full Body Dumbbell Workout for Beginners HasFit

    There’s no substitute for adding resistance training to your program. It will simultaneously help you build lean muscle, gain strength, and burn more fat at rest. We specifically designed this 30 min full body dumbbell workout for beginners to use at home. The only equipment you’ll need is dumbbells and we do recommend having a few different weights available so that you may switch up the resistance level as needed throughout the routine.

    Warm up

    Good Morning + Twist

    Arm Pullover + Alternating Knee Raise

    Arm Crossover + Butt Kick

    Full Body Dumbbell Workout for Beginners

    A1: Lying Narrow Chest Press x 10

    A2: Reverse Lunge / Chair-Supported x 8 each leg

    B1: Staggered One-Arm DB Row x 10 each arm

    B2: DB Sumo Deadlift / No Weights x 10

    C1: High Plank 1,2,3,4 from Knees / Hold Only x 30 seconds

    C2: DB Hip Up + Iso Hold / No Weight x 10

    D1: DB Hammer Curl x 12

    D2: DB Upright External Rotation x 12

    D3: Standing Calf Raise / Chair-Supported x 12

    Cool Down

    Chair-Supported Quad Strech / Seated Quad Stretch

    Downward Dog / Chair Supported Downward Dog

    90-90 Hip Stretch

  • 10 Minute Standing Exercise for Degenerative Disc Disease and Low Back Pain

    10 Minute Standing Exercise for Degenerative Disc Disease and Low Back Pain

    If you have degenerative disc disease or back pain related to arthritis, the best thing you can do is to find movements that help to loosen up your back muscles and improve your mobility! These simple degenerative disc disease exercises can help tremendously when trying to manage your back pain. Join Dr. Alyssa Kuhn, physical therapist and arthritis specialist with Keep the Adventure Alive as she shows you the best exercises for back pain you can do right in your own kitchen in this 10 minute workout!

  • 15 Minute Standing Exercise for Knee Pain

    15 Minute Standing Exercise for Knee Pain

    If you have bone on bone knee pain or bone on bone knee arthritis and have a difficult time finding exercises that don't flare up your pain, this video is for you. This 10 minute workout was created by Dr. Alyssa Kuhn, physical therapist and arthritis specialist with Keep the Adventure Alive. It is possible to workout with a bone on bone knee we just need to make sure you are doing the right exercises that don't flare up your osteoarthritis pain. Knee osteoarthritis can be tricky but I promise you that your joints will feel SO much better when you are able to move.

    These movements will be nice to your bone on bone knees and show you how to you can totally move again! Get started with this beginner workout for knee osteoarthritis and see how much better you feel afterwards!