15-minute Workout for Older Adults

Warm-up (2 minutes)

• Neck rolls: Gently roll your head in a circular motion, 5 times forward and 5 times backward.Opens in a new windowskimble.comNeck rolls exercise
• Shoulder shrugs: Slowly raise your shoulders up towards your ears, hold for a second, and then slowly lower them back down. Repeat 10 times.Opens in a new windowweighttraining.guideShoulder shrugs exercise
• Arm circles: Make small circles with your arms, gradually increasing the size of the circles. Do 10 forward circles and 10 backward circles.Opens in a new windowworkoutlabs.comArm circles exercise
• Torso twists: Stand with your feet shoulder-width apart and place your hands on your hips. Gently twist your torso from side to side, hold for a second at each side, and repeat 10 times.Opens in a new windowwww.skimble.comTorso twists exercise
• Leg swings: Stand with your feet shoulder-width apart and swing one leg forward and backward, then switch legs. Repeat 10 times with each leg.Opens in a new windowwww.spotebi.comLeg swings exercise

Workout (10 minutes)

• Chair squats: Stand in front of a sturdy chair with your feet shoulder-width apart. Slowly lower yourself down as if you were sitting in the chair, then stand back up. Repeat 10 times.Opens in a new windowworkoutlabs.comChair squats exercise
• Chair leg raises: Sit in a chair with your feet flat on the floor. Raise one leg straight out in front of you, hold for a second, and then lower it back down. Repeat 10 times with each leg.Opens in a new windowwww.inspireusafoundation.orgChair leg raises exercise
• Arm raises: Stand with your feet shoulder-width apart and raise your arms out to the sides, parallel to the floor. Hold for a second, and then lower them back down. Repeat 10 times.Opens in a new windowwww.popsugar.comArm raises exercise
• Toe raises: Stand with your feet shoulder-width apart and slowly raise yourself up onto your toes, hold for a second, and then lower back down. Repeat 10 times.Opens in a new windowwww.nebula-physio.co.ukToe raises exercise
• Heel raises: Stand with your feet shoulder-width apart and slowly raise yourself up onto your heels, hold for a second, and then lower back down. Repeat 10 times.Opens in a new windowsaintlukeskc.orgHeel raises exercise

Cool-down (3 minutes)

• Hamstring stretch: Sit on the floor with one leg extended straight out in front of you. Reach towards your toes, hold for a second, and then slowly sit back up. Repeat 10 times with each leg.Opens in a new windowwww.shape.comHamstring stretch exercise
• Quadriceps stretch: Stand with your feet shoulder-width apart and grab one ankle. Gently pull your ankle towards your buttocks, hold for a second, and then switch legs. Repeat 10 times with each leg.Opens in a new windowmyrehabconnection.comQuadriceps stretch exercise
• Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one leg back and keep your heel on the ground. Lean forward until you feel a stretch in your calf, hold for a second, and then switch legs. Repeat 10 times with each leg.Opens in a new windowgoodexerciseguide.comCalf stretch exercise
• Neck stretch: Gently tilt your head to one side, hold for a second, and then switch sides. Repeat 5 times with each side.Opens in a new windowwww.backtobasicschiropractic.com.auNeck stretch exercise
• Shoulder stretch: Cross one arm over your body and gently pull your elbow towards your chest, hold for a second, and then switch sides. Repeat 5 times with each side.Opens in a new windowdarebee.comShoulder stretch exercise

Tips:

• Listen to your body and take breaks if you need to.
• If you have any pain, stop the activity and consult with your doctor.
• Stay hydrated by drinking plenty of water before, during, and after your workout.
• Wear comfortable clothing and shoes that you can move in easily.
• Find a safe and comfortable place to work out.
• Make exercise a regular part of your routine.