Home workouts to help you get back in shape

  • 2 Minutes Read
Joanna Kriehn
Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

If it's been some time since you had a regular workout routine, home workouts may be just what you need to get back in shape. The videos linked below target balance and strength and include options for both standing and seated exercises.

Benefits of video workouts to get back in shape

On-demand workouts are incredibly convenient, allowing you to fit them into your schedule whenever and wherever you are. In addition, it is easy to move through the exercises at your own pace (so you don't overdo it). You can modify the activities to account for any physical limitations or injury recovery.

Workouts targeting balance

Good balance helps you stay active, safe, and enjoy a variety of activities as you move through life. It also helps strengthen areas of the body such as the core and glutes, which are important for good posture.

10-minute balance workout for beginners
This workout is helpful for individuals new to balance exercises and older adults. Use a chair or countertop for balance, though try not to rely solely on these props.

Seated yoga
Not sure you are ready for a full mat workout? This 10-minute yoga flow is seated and led by fitness expert Lorraine Ladish.

Balance training exercises from the American Council on Exercise (ACE)
Exercise physiologist Fabio Comana takes you through a series of standing exercises that challenge every fitness level in this 5-minute video. Complete as many sets as you can and advance at your own pace.

5 Exercises to begin building strength and balance
These exercises target major muscle groups that weaken with prolonged sitting (something we all do too much of these days). Try two sets of 10-15 reps each and add weight as the exercises become easier.

Workouts building strength and cardio

Did you know that a natural part of aging is decreasing muscle mass? This slow decline starts as early as age 30! Help preserve lean muscle mass through regular strength training at home with these workouts. After regularly exercising to get back in shape, try out group classes at your local recreation center or gym.

Lower body standing workout for seniors
Fitness instructor Meredith Chen guides you through a 16-minute video to help strengthen your lower body without simply relying on squats and lunges.

Chair workout for strength, cardio, and flexibility
Fitness instructor Lawrence Biscontini takes you through this 15-minute chair workout that includes five minutes of strength, five minutes of cardio, and five minutes of flexibility training.

Intermediate standing cardio for seniors
Fitness instructor Meredith Chen's exercises are easy to follow in this 24-minute video. Geared toward improving balance, you'll enjoy her upbeat nature and modest approach. Plus, no props needed!

Strength, coordination, and balance
Looking to add a few strength and coordination exercises to your current exercise plan? This expert article provides some key activities you won't want to miss.

Regaining strength and fitness takes time and energy. So make sure to listen to your body and slowly work up to completing these exercises several times a week. And of course, please make sure your doctor approves you starting a new workout to get back in shape. You always want to exercise effectively and safely based on your current health status.

Additional resources

Creating a home gym? Build yours with these affordable home gym equipment ideas for under $100 total
Can't get to the gym? Try some of these low impact exercises at home!
Do you need a strength training program for weight loss? Here's what our dietitians recommend

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Exercise->Aerobic & Cardio Exercise->Injury Recovery Exercise->Tips
Jul 11, 2022

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