When James Brown crooned “I feel good,” he wasn’t singing about his back muscles and hip joints. But you could be if you fit more movement into your lifestyle.
CDC estimates 3 million older adults in the U.S. visited the ER in 2019 because of falls alone. Although aging often comes with more health issues, you can prevent falls and improve your overall well-being through exercise.
The San Jacinto College Personal Trainer Program has designed the following workout program* with you in mind. Along with cardio/aerobic activity, add these functional exercises into your weekly routine to improve your health and mood. Soon you’ll be feeling good. (We knew that you would.)
For more exercises and a downloadable workout sheet, visit sanjac.edu/news/feel-good-workout.
Functional Exercise
Improve your balance and flexibility and strengthen the muscles you need for daily living activities. Choose 1-2 exercises from each category. Perform 1-3 sets with 8-12 repetitions.
Equipment:
- Medicine ball or kettlebell (6-8 pounds)
- Resistance band (light to medium intensity)
Change in Center of Gravity Exercises:
Chair Squats: Stand with feet shoulder width apart. Cross arms at chest or extend in front for counterbalance. Bend knees and lower body into chair until thighs are parallel to floor. Return to starting by pushing heels into floor and straightening legs. Throughout, keep feet flat on floor, core engaged, and back straight. While squatting, keep knees in line with ankles, not beyond toes.
Height-adjusted Kettlebell Deadlifts: Stand with feet slightly more than shoulder width apart and rotated so toes point about 15 degrees outward. Maintain slight bend in knees. Hinge forward at hips, keeping spine straight as you push hips behind you. Grip kettlebell handle with both palms down and squeeze to maintain firm grip. To lift kettlebell, push feet into floor and extend knees and hips. Come up to tall standing position with kettlebell resting on thighs around waist height.
Pulling Exercises:
Seated Band Rows: Secure resistance band to door or other secure location, place chair facing band, and sit. Hold one handle in each hand, flex elbows, and pull band toward waistline, while retracting shoulders. Slowly release tension by extending elbows to return to starting.
Standing Band Rows: Secure resistance band to door or other secure location about chest height. Hold one handle in each hand with thumbs up and palms facing each other. Stand with feet hip width apart, hips straight, back tall, and knees slightly bent. Flex elbows and pull band toward waistline, while retracting shoulders. Slowly release tension by extending elbows to return to starting.
Pushing Exercises:
Wall Push-ups: Stand arm’s length from wall with feet hip width apart. Place both hands on wall at chest height and shoulder width apart. Slowly flex elbows and lean torso close to wall. Keep back straight and elbows flexed at approximately 90 degrees. Slowly push torso away from wall by extending elbows, returning to starting.
Band Press: Secure resistance band to door or other secure location about chest height. Face away from band and hold one handle in each hand with palms down. Stand with feet hip width apart, hips straight, back tall, and knees slightly bent. Press band away while extending elbows. Slowly release tension by flexing elbows, returning to starting.
Rotational Exercises:
Band Half-kneeling Chops: Assume half-kneeling position (one knee on floor) and attach resistance band handle overhead. Hold other band handle with both hands. Raise handle over and behind left shoulder. Rotate and lower handle to right and down at an angle, bringing it across body to side of right hip. Bring handle back across body and up to left starting position (performing wood chop movement). Perform equal sets/reps on right and left.
Band Tall Kneeling Chops: Perform same as half-kneeling chops, except assume tall kneeling position (both knees on floor).
*Note: Please consult your physician before beginning this or any other fitness program.
Story and photos by Courtney Morris
