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