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As we age, it becomes increasingly important to prioritize heart health and overall well-being. Low-impact exercises, combined in a circuit format, offer an excellent solution to boost heart health while being gentle on the joints.

In this post, we’ll explore research that supports the benefits of cardiovascular exercise for seniors and provide three examples of low-impact strength exercise-based circuits with brief explanations on how to perform each exercise.

Why this is important for you:

Numerous studies (sources cited below) have demonstrated the positive effects of cardiovascular exercise on overall good health, especially for retirement-age adults.

Engaging in regular aerobic exercise will:

1. Improve Heart Function: Cardiovascular exercise enhances heart function, increases stroke volume, and improves blood circulation.
2. Lower Blood Pressure: Regular aerobic workouts can lower resting blood pressure, reducing the risk of hypertension and related complications.
3. Enhance Endurance: Seniors who participate in cardiovascular activities experience increased stamina and endurance, making daily activities easier.
4. Reduce Risk of Chronic Diseases: Regular cardiovascular exercise can help prevent or manage chronic conditions such as diabetes, obesity, and heart disease.
5. Improve Mental Well-being: Cardiovascular workouts release endorphins, reducing stress, anxiety, and depression, leading to improved overall mental health.

Low-Impact Strength Exercise-Based Circuits:

Here are three effective examples of low-impact strength exercise-based circuits suitable for retirement-age adults. Though they are safe and effective, these examples are not intended to be a personalized or inclusive program. Rather, the idea is to provide you with a sample of how programs of this type should be structured.

These circuits provide cardiovascular benefits while being gentle on the joints. To perform each, always begin with a light warmup of basic calisthenics; then, as you start the circuit, the object is to go from one exercise to the next without a rest period or with minimal rest.

*FIT-FACT: Not only is strength-based circuit training good for your heart, but it also helps to preserve/improve strength, enhance flexibility, boost metabolism, and stimulate that “feel good” post-exercise euphoria!

Form is the key, never compromise your mechanics and never take yourself to complete exhaustion.

ENJOY!

1. Bodyweight Circuit:

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a) March in Place: Lift your knees alternately while quickly marching in place; begin with 1 minute and seek to advance this time with each following workout.

b) Wall Push-Ups: Stand arm’s length away from a wall, place your hands on the wall at shoulder height, and perform as many repetitions as possible with good form.

c) Bodyweight Squats: Stand with feet shoulder-width apart, lower yourself into a squatting position, and return to the starting position for as many repetitions as possible with good form.

d) Standing Leg Raises: Hold onto a stable surface for support, lift one leg to the side, and then lower it. Alternate between legs for as many repetitions as possible with good form.

e) Calf Raises: Stand with feet hip-width apart, rise up onto your toes, and then lower your heels to the ground for as many repetitions as possible with good form.

f) Rest for 1 minute and repeat the circuit 2 more times.

2. Resistance Band Circuit:

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a) Bicep Curls with Resistance Band: Stand tall with an offset stance with a resistance band under your feet. Perform as many repetitions as possible with good form.

b) Seated Rows with Resistance Band: Sit on the edge of a chair, wrap the band around your feet, and pull the bands toward your chest for as many repetitions as possible with good form.

c) Shoulder Press with Resistance Band: Stand tall with an offset stance with the band secured behind you, and press the band overhead for as many repetitions as possible with good form.

d) Standing Side Leg Raises with Resistance Band: Stand with the band wrapped around your ankles, lift one leg to the side, then lower it. Alternate between legs for as many repetitions as possible with good form (do the same number of repetitions for each side).

e) Tricep Extensions with Resistance Band: Stand tall with an offset stance, secure the band to a solid surface behind you, then extend your arms overhead, then lower the band behind your head, repeating for as many repetitions as possible with good form.

f) Rest for 1 minute and repeat the circuit 2 more times.

3. Dumbbell Circuit:

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a) Dumbbell Shoulder Press: Stand tall with an offset stance, and hold dumbbells at shoulder height. Press the dumbbells overhead for as many repetitions as possible with good form.

b) Dumbbell Bent-Over Rows: Stand with feet hip-width apart, slightly bend your knees, and lean forward. Hold the dumbbells and perform as many repetitions as possible with good form.

c) Dumbbell Step-Ups: Stand facing a stable surface, step one foot onto it, and then step the other foot up. Step down with one foot, then the other, and repeat for as many repetitions as possible with good form on each leg (be sure to do the same number on each side).

d) Dumbbell Chest Press: Lie on your back with knees bent (on the floor or bench), holding dumbbells above your chest, and press them upward for as many repetitions as possible with good form.

e) Dumbbell Goblet Squats: Hold a dumbbell close to your chest and lower yourself into a squatting position for as many repetitions as possible with good form.

f) Rest for 1 minute and repeat the circuit 2 more times.

Incorporating low-impact strength circuit training into your fitness routine can significantly benefit your cardiovascular health while being gentle on your joints.

The research suggests that regular cardiovascular exercise is vital in promoting seniors’ heart health and overall well-being.

Remember to consult with a healthcare professional before starting any new exercise routine. Stay committed to your heart health, and enjoy the journey to a healthier and happier you!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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Sources:

1. American Heart Association (AHA) – https://www.heart.org/
2. National Institutes of Health (NIH) – https://www.nih.gov/
3. Journal of the American Geriatrics Society – https://onlinelibrary.wiley.com/journal/15325415
4. Journal of Aging and Physical Activity – https://journals.humankinetics.com/view/journals/japa/japa-overview.xml

We know sometimes the weather can be a bummer and keep you indoors, especially in the heat of summer. But don’t worry; I’ve got you covered with a list of 20 enjoyable activities to stay physically active even when Mother Nature has other plans.

So, put on your exercise clothes, lace up those shoes, and get that body moving!

Dance Party: Clear space, put on your favorite tunes, and dance like nobody’s watching. It’s a fantastic way to get your heart rate up and have a blast.

Indoor Walking: Create an indoor walking track by walking laps around your home or apartment building. Count your steps or challenge yourself to beat your previous record. No space? A quick-pace walk-in-place is another great alternative for getting moving, raising the heart rate, and taking away that feel-good energy boost!

Yoga and Tai Chi: Explore the calming and gentle practices of yoga or tai chi. Look for beginner-friendly videos online or join a local class.

Chair Exercises: Stay seated and work out those muscles with chair exercises. Many workout routines can be modified to accommodate seated positions. If possible, blend with standing exercises in a ratio of 50/50 and use the chair for support if necessary.

Indoor Gardening: Bring the outdoors inside by tending to your plants or starting an indoor garden with herbs or small potted plants. It’s a great way to stay active while enjoying some greenery. Stage these in a place where you can stand while tending to or harvesting.

Stairs Workout: If you have stairs at home, use them to your advantage. Incorporate stair exercises into your routine, like stepping up and down or doing calf raises on a step.

Resistance Band Training: Grab a set of resistance bands and explore various exercises that can be done in the comfort of your home. They’re compact, affordable, and great for building strength.

Indoor Swimming or Water Aerobics: Look for local community centers or gyms with indoor pools that offer swimming or water aerobics classes specifically designed for older adults.

Balloon Volleyball: Inflate a balloon and play a fun game of seated balloon volleyball with friends or family. It’s a great way to have fun and get moving without the risk of injury. A simple string or ribbon taped across the room can act as a net.

Indoor Bowling: Set up a small bowling game in your hallway using empty water bottles and softballs. It’s a fun way to work on your aim and coordination.

Home Workout Videos: Explore the wide variety of workout videos available online or through DVDs. You can find a workout that suits your needs and preferences, from low-impact cardio to strength training.

Puzzle Games: Engage your mind and body with puzzles that require active participation, such as jigsaw puzzles or puzzle mats involving physical movement. Incorporate a 5-and-stand practice; for every five pieces you place, you stand and walk five laps around the table before going again.

Indoor Golf Putting: Set up a mini golf putting green in your living room or hallway. Practice your putting skills and challenge yourself to improve your score.

Virtual Fitness Classes: Many fitness studios and community centers now offer virtual fitness classes you can join from the comfort of your home. Explore options like yoga, Zumba, or even online dance classes.

Active Video Games: Bust a move with dance video games or try virtual reality fitness games that can get you up and moving in a fun and interactive way.

Chair Yoga: Look for chair yoga classes or videos designed for older adults. These exercises can help improve flexibility, balance, and overall well-being.

Indoor Cycling/Biking: Invest in a stationary bike or use a stationary bike at your local gym. Cycling is a low-impact workout that can be enjoyed indoors, rain, or shine.

Mall Walking: When the weather is bad, head to your local shopping mall and join others for a morning or afternoon stroll. It’s a safe and climate-controlled environment perfect for walking and people-watching. Use a pedometer to keep track of distance and watch the time to work to improve your pace.

Active Cleaning: Turn your chores into a workout! Engage in activities like vacuuming, mopping, dusting, or scrubbing to get your heart rate up while keeping your living space clean.

Brain-Body Workouts: Engage in activities that challenge your mind and body, like ballroom dancing, table tennis, or learning a new instrument. These activities promote coordination, cognitive function, and physical fitness.

Remember, staying physically active offers numerous mind and body benefits, regardless of the weather.

Choose activities that you enjoy and that are suitable for your fitness level, always listening to your body.

Stay active, have fun, and keep your eyes on the prize, no matter what the weather brings!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

In circumstances where financial investment is involved, size often equates to value. 

For example, when shopping for a diamond ring, steak, boat, RV, or house. The more expansive the item is in size, the easier to justify the price.

With your body and good health, there are also factors where bigger really is better!

Change is just a factor of life in the post-retirement body, some for the better, others not so much. Because your health and movement management needs shift with age, so should your daily habits. This means springing for the larger “deluxe model” is, sometimes, the better value!

Below are five examples of things where going big produces the best bang for your good-health buck:

• While taking BIG steps when you walk gets you where you want to go in less time, taking larger steps also increases stability by creating surface area (reducing fall risk), minimizes shock transferred to the joints, and produces functional linearity in your muscles – which naturally maintains flexibility. 

• Though your overall calorie needs diminish as you age, your need for a BIGGER protein ratio on the plate becomes more critical. Shifting to a higher percentage of protein to carbohydrates improves blood sugar stability and promotes satiation (helping you feel fuller, faster, and longer) while providing your body with the vital amino acids to keep your muscles strong and healthy. 

• Taking in BIGGER breaths when you inhale and prolonging the exhale vastly improves energy levels, enhances mental focus, reduces stress/anxiety, and even helps you fall asleep faster! In addition, virtually all things life within your body are oxygen-driven, so when you provide your body with a sufficient supply, the efficiency in which these systems operate is significantly improved.

• BIG muscles are not just for show! In this context, there is a vast difference between muscle development and muscle over-development. Muscles developed properly through structured strength exercises maintain a healthy density, which is not the same as volume (like for bodybuilders). This density protects you from injury, facilitates movement, provides structural alignment/support, and increases energy metabolism. 

•  BIG movements produce BIG results! Therefore, it is important to seek out strength exercises involving multiple joints (presses, rows, squats, deadlifts, etc.) and regularly work your body as a whole unit. This approach is more mechanically efficient than single-joint or machine exercises, and the benefits of keeping the brain in sound control of your movement are vastly improved.

For many, seeking moderation or minimizing resource expenditures with age is a natural compulsion. However, just like with picking out that ideal house, RV, or even selecting a cruise ship for that next vacation – sometimes bigger is just better!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Statistically, around 10% of Americans will develop a hernia throughout their lifetime (men & women). Often, because hernias can be asymptomatic, many will never know they have it. 

But, unfortunately, for others, very serious and even life-threatening complications can arise, mandating immediate medical treatment.

So, what is a hernia? The graphic below shows the six most common types of hernia. 

Each is best described as a protrusion of the intestines through a weakened or structurally compromised area within the abdominal wall.

Causes for hernias vary from development at birth, extreme exertion, surgical incision sites, through rapid weight loss. In most adults, hernias are best treated through healthy lifestyle habits, including; regular exercise, maintaining a healthy body weight, and eating foods that are non-irritating to the digestive system.

However, in some extreme cases, it becomes medically necessary to repair hernias surgically. A repair is most often done by inserting a mesh material into the compromised area to reinforce the abdominal wall (alternately, the weakened muscle tissue is sutured closed). This resolves the issue in most cases, and the person can live a normal/healthy lifestyle.

A consideration for choosing a mesh-type repair over a traditional muscle suturing is that up to 30% of hernia mesh repairs can develop complications, including recurrence and chronic pain at the repair site.

So, can you still exercise if you have a hernia or a hernia repair? 

What can you do? What shouldn’t you do?

Not only can you exercise – YOU MUST!

The caveat is you must choose exercises that avoid lifting extremely heavy poundage (typically 50+ pounds for most adults), stretching the abdominal wall (such as hyper-extension exercises), and positional lifting that involves having your feet spaced wider than shoulder-width apart. 

Why you MUST exercise to manage hernia involves developing and maintaining strength within the abdominal wall. The stronger these muscles are/become, the better job they do at containing the contents of your organ cavity and preventing/limiting protrusion.

Hernias can be made worse without regular strength exercise and have an increased risk of complications.

The best practice approach for choosing hernia-safe exercise is to work with loads less than 50 pounds in repetition ranges of 8 – 20 utilizing free-form/full-body exercises. 

Free-form exercises (body weight, TRX, cable, band, ball, kettle bell, dumbbell, etc.) are many times more efficient than machine training and passively recruit your abdominal core muscles to provide spinal support as you produce force. 

Exercising in this fashion allows you to functionally train your core muscles without doing traditional abdominal exercises like sit-ups or crunches, which could worsen the problem.

Finally, it is best to always follow guidance/direction from your doctor regarding exercising with any medical condition. Due to the varying levels of severity with many types of hernias, your physician may have specific guidance relevant to your situation. 

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

joe@agewellarizona.com