Exercise
Jul 4, 2020

The Exercises That Seniors Should Do Every Day (10 Minute Workout)

In this post I’m going to show you the exercises (and how to do them correctly) that promote healthy ageing.

Step by step.

This post will use the latest science from sources like Harvard & The American Journal of Preventive Medicine and turn it into a simple home exercise program that you can do in just 10 minutes.


In this post I’ll show you:

  • Part 1 - The secret to promoting healthy ageing through exercise
  • Part 2 - The exercise list (and how to do them properly)
  • Part 3 - Video exercise guide - with both seated and standing options

Part 1 - The secret to promoting healthy ageing


Healthy ageing has an enemy. That enemy is non-active muscles.

That means not all physical activity is the same. 

Let me clarify - all physical activity is great (walking, aerobics, stretching).

But there is one type of physical activity that promotes healthy ageing above all else.

The answer is strength training 💪 (a specific way of training)

You might be thinking - I don’t have any equipment, I can’t get to a gym or I’ve never done this before (I might get injured).

Don’t worry you can do it safely from your home, without any equipment and I’m going to teach you how.

The secret to maximizing your results (and promoting healthy ageing) is to focus on activating the muscles you are working on.

By activating I mean - Create tension in your muscles by squeezing them as you workout.

👉 👉 This simple trick will dramatically change your results.

  • What most people do ❌ - Exercise without focusing on the muscle
  • What you need to do: ✅ - Deliberately activate (create tension) in the muscle you are working on.

You might be wondering, if it’s that simple why doesn’t everyone do it? 

Because they have never been told how to exercise properly. Also, people are busy, they don’t have the time to dive into the latest science (I can do that for you).

So from now on - please remember the golden rule 🥇 - Deliberately squeeze the muscles we are working on. 

Here is a good analogy to understand the concept better - Imagine standing and someone next to you trying to gently push you over (in a nice way), think about what you would try and do? you would make your body stiff to resist the person.

That stiffness is the feeling we’re trying to achieve with the golden rule. Please keep it in mind during the workout.

Part 2 - The exercise list (and how to do them properly)

The basics: 

  • This routine consists of 5 exercises
  • Aim to do 10 repetitions of each exercise 
  • The goal is to work up to doing x2-3 rounds of the routine

Before you start - remember the golden rule - Create tension in your muscles.


Exercise 1 - Arm swings


Start with your hands straight out in front of your body at chest level. With arms straight, take your arms backwards as far as you can - you will feel a stretch across your chest, shoulders and upper back (great for your posture!).

Pause for 1 second in the stretch, then reverse the movement and bring your hands back in front of your chest. Once your hands are together, squeeze together for 1 second before repeating the movement.


Exercise 2 - Good Mornings


Stand with feet hip-width apart, knees slightly bent. Place your hands on your hips.

Hinge forward (move chest towards the floor) with a straight back. Go down to the point of stretch. - you will feel it in the back of your legs (hamstrings) and your lower back.

Pause for 1 second at the bottom, then reverse the movement until you are in a standing position. At the top squeeze your hamstrings and your bum (glutes).


Exercise 3 - Squats


Start sitting on the chair, feet shoulder-width apart. Your hands can be on the chair or out in front of your body. Before you commence the movement brace your core - maintain this throughout the movement.

Use your legs to push yourself up. The movement finishes in a tall standing position - at the top continue to focus on activating your core, legs and glutes.

Complete the downward part of the movement by pushing your hips back towards the chair, take 2 seconds to lower yourself back to the chair. Lightly touch the chair before starting the movement again. 

Exercise 4 - Pushups


These can be done with a wall (easier) or a benchtop (harder).

Stand an arms-length away from the wall with hands shoulder-width apart at chest height. Keep your entire body braced through the movement. Start the movement by lowering yourself to the wall for a count of 2 seconds. 

Pause briefly on the wall before pushing yourself back up - continue until your arms are straight, do not relax at the top, take a second to contract your muscles before lowering yourself back to the wall.

Exercise 5 - Knee Lifts

Stand an arm’s length away from a chair or wall - this will be your support during the exercise.

While holding onto the support, take the knee (leg closest to chair) and lift it towards your chest. Go to the point of a stretch - at this point squeeze your core and the supporting leg (it will be burning). Then slowly lower the leg back to the ground. Repeat.

Part 3 - Video exercise guide (seated and standing options)



Click there to see all of the videos on the Fitaneers YouTube channel

Summary and next steps

I hope you enjoyed the 10 min daily exercise routine.

Now I’d like to hear what you have to say:

Go to the video above and leave a comment

- On a scale of 1-10 (10 = hard) how difficult was this routine for you?

- How many rounds of the routine did you manage to do?

- What would you like to see next?

Let me know by leaving a comment on the video.



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