5-Minute Workout Routines For The Elderly

Although you can certainly do any of the exercises from Module 2 on their own, the following 5-minute workouts are meant to help you get even more mileage out of the moves. Together, they’re more than the sum of their parts and each routine here ensures that you hit every major core muscle group. Each 5-minute routine is labeled with one of the following categories to help you select routines that will fit best with your needs.

Routines for Around the House. These routines will help you build stability for moving safely and comfortably through the motions of daily life in and around your house.

Routines for Active Living. These routines will help you stay mobile so you can be active with confidence in whatever activities you choose to pursue.

Routines for Aches and Pains. Like a machine, our bodies need motion to “grease the wheels” and keep the parts moving smoothly. These routines promote circulation that fights inflammation while building muscle mass to support strong bones.

Routines to Do with a Partner. Some things are more fun with a friend! Grab a buddy, family member, or spouse and pair up for these routines, which are easiest with a little extra encouragement or an extra eye to check your form.

By the way, I have written many reviews about the best weight loss supplements. If you want to know how these weight loss supplements work and if they can help you lose weight, you may read the weight loss supplements reviews.

Got five minutes? Great! Let’s get started.

Spring Cleaning

From scrubbing floors, to washing windows, to doing laundry, this routine will help you move comfortably and maintain your footing as you clean up around the house.

THE ROUTINE

1 Diagonal Crunch: 20 reps

2 Rope Pulls: 8 reps on each side

3 Bird Dog: 8 reps on each side

4 Lever Crunch: 8 reps on each side

Remember: Be mindful of your spine. During each of the exercises, imagine keeping a straight line from the crown of your head to the tip of your tailbone.

Up and at ’Em

Does it take you a few tries to get out of your favorite chair? This routine will help keep you from getting stuck on the couch or in your recliner.

THE ROUTINE

1 Slow Recline: 10 reps

2 Lever Crunch: 8 reps on each side

3 Twisting Lunge: 8 reps on each side

4 Squat with Twist: 20 reps

Remember: Proper form is important to protect your knees during the Twisting Lunge and Squat with Twist. Really sink down into the squat and lunge position, keeping the bulk of your weight in your heels rather than allowing your heels to come off the ground.

What’s Cooking

This routine will help you maintain the wide range of motion used in kitchen activities, such as pulling ingredients off a shelf, grabbing something from a low cabinet, twisting to reach for a utensil, or unloading the dishwasher.

THE ROUTINE

1 Rope Pulls: 8 reps on each side

2 Torso Twists: 8 reps

3 Wood Chop: 8 reps on each side

4 Diagonal Sit Back: 8 reps on each side

Remember: Let your core do the majority of the work rather than using the momentum from your arm motions to accomplish the move. You can check yourself on this by doing one or two reps without the arms.

Strong and Steady

One in four people older than 65 experience a fall each year, and the majority of those falls happen in the home. This routine builds the stability you need to have “successful” falls . . . and prevent them happening in the first place.

THE ROUTINE

1 Standing Crunch: 20 reps

2 Side Crunch with Leg Lift: 8 reps on each side

3 Metronome: two 30-second cycles with a short break between cycles

4 Cross Pull-Down: 8 reps on each side

Remember: When you’re working on balance, where you focus your vision matters. Try to avoid looking down at the floor; instead, keep your chin lifted and direct your gaze toward a focal point in front of you.

Master Gardener

Even if you don’t have a green thumb, maintaining a home usually requires some level of outdoor upkeep. This routine zeroes in on the muscles used when doing yard work.

THE ROUTINE

1 Triangle: hold for 20 to 30 seconds on each side

2 Cross Pull-Down: 8 reps on each side

3 Weighted Pull-Down: 8 reps on each side

4 Crunching Twists: 12 reps

Remember: This routine has a lot of up-and-down motion. Take it slow and steady to keep your balance, and if you become lightheaded, pause and take a rest.

Getting Ready

If you struggle with mobility, simply getting dressed in the morning can be very tough. This routine will help you build flexibility and stay pain-free while selecting and putting on clothes and shoes.

THE ROUTINE

1 Seated Side Bend: 8 reps on each side

2 Diagonal Sit Back: 8 reps on each side

3 Lunging Pull-Down: 8 reps on each side

4 Reach Backs: 20 reps

Remember: Moving more mindfully can help you avoid injuries. So, try to keep these moves in mind and mimic the steady, controlled motions when you’re actually getting dressed. The more you build muscle memory, the more natural this will become.

On the Move

When we talk about living a fulfilling life in your senior years, a big part of that is maintaining your independence. These exercises will help you stay mobile so you can run errands, play with your grandkids, take part in social activities, and participate in the hobbies you enjoy.

THE ROUTINE

1 Knee Lifts: 20 reps

2 Seated Twist: 10 reps

3 Single Leg Lifts: 8 reps on each side

4 Angled Side Crunch: 20 reps

Remember: Try not to hunch over during any of the exercises. Maintain a long spine and a lifted chin, keeping plenty of space (about the size of an orange) between your chin and your chest.

Stand Tall

It’s hard to overstate the importance of proper posture in warding off pain and keeping your balance. These posture-building exercises will help you stand tall and avoid the curvature of the spine that often happens with age.

THE ROUTINE

1 Metronome: two 30-second cycles with a short break between cycles

2 Alternating Superhero: 20 reps

3 Side Sweeps: 20 reps

4 Punching Kicks: 20 reps

Remember: Your core extends beyond just the front part of your body. During the exercises, imagine drawing your midsection inward and upward from all angles, including the sides and back.

Slim and Trim

Less pain and better balance are two major benefits of a strong core, but looking and feeling your best when you’re out and about is equally important. These exercises zero in on your midsection, trimming your waist and helping you feel confident in your clothes.

THE ROUTINE

1 Ticking Clock: 10 reps

2 Side Bends: 20 reps

3 Modified Side Plank: hold for 20 seconds

4 Dumbbell Side Bend: 20 reps

Remember: You can multiply your results by making smart choices in the kitchen. Choose whole grains over refined grains, water or tea over soda and juice, and more fruits and vegetables to make even more progress in defining your waist.

Shopping Trip

This routine is all about mastering the motions associated with a trip to the grocery store, such as picking items off the shelf, packing and unloading the car, and putting away groceries.

THE ROUTINE

1 Torso Twists: 20 reps

2 Reach Backs: 20 reps

3 Weighted Pull-Downs: 10 reps

4 Angled Side Crunch: 10 reps

Remember: Some of these exercises call for dumbbells, but you can easily substitute a medicine ball, kettlebell, or even a water bottle instead. Start with a light weight (e.g., 2 to 3 pounds) and increase the weight only if and when you feel comfortable.

Sports Fan

Tennis, golf, racquetball, pickleball, cycling, and swimming are all excellent forms of exercise. This routine strengthens the muscles used in many of these sports and might even help you improve your game, too.

THE ROUTINE

1 Torso Twists: 20 reps

2 Wood Chop: 10 reps on each side

3 Lunging Pull-Down: 10 reps on each side

4 Kneeling Plank: hold for 20 seconds

Remember: Don’t forget to breathe. Just as when you’re doing a sport, it’s important to be mindful that you’re taking deep, even breaths. Working on your breathing will also improve your endurance.

Behind the Wheel

Driving uses your core muscles more than you might think. You need a strong core to maintain a clear view of the road, pivot and check your blind spots, and get out of your vehicle safely.

THE ROUTINE

1 Knee Lifts: 20 reps

2 Seated Twist: 10 reps

3 Side Sweeps: 20 reps

4 Twisting Lunge: 8 reps on each side

Remember: Many falls happen when getting out of the car. Combine this routine with the Up and at ’Em routine, which will help you comfortably leave your vehicle.

Lower Back Pain

As we’ve discussed throughout this program, lower back pain is often the result of a weak core, which throws your spine out of alignment. This routine will build core strength and improve your posture while relieving the tension on the muscles surrounding your spine.

THE ROUTINE

1 Seated Side Bend: 8 reps on each side

2 Ab Circles: 10 circles on each side

3 Cat Cow: 10 cycles

4 Squat with Twist: 20 reps

Remember: The Ab Circles and Cat Cow moves should feel great in addition to building strength. Take your time and breathe deeply while making these moves. If you feel comfortable doing more than the suggested number of reps, go for it!

Lower Back Pain II

This routine works your hip muscles in addition to strengthening the abdominal wall. It’s all connected; looser, stronger hips will also help reduce tension in your lower back.

THE ROUTINE

1 Slow Recline: 10 reps

2 One-Legged Crunch: 8 reps on each side

3 Bird Dog: 8 reps on each side

4 Bridge: 10 reps

Remember: Though it may feel counterintuitive, try not to squeeze your glutes while doing the Bridge move. The work of lifting your midsection should be done by your core and hips. Pressing your feet into the floor will help with this.

Achy Spine

The muscles that run along your spine are so important for keeping you in proper alignment and, in turn, pain free. This routine strengthens and lengthens those muscles, which will help you avoid the “hunched” look in addition to relieving spine pain.

THE ROUTINE

1 Ticking Clock: 10 reps

2 Side Bends: 20 reps

3 Alternating Superhero: 20 reps

4 Cat Cow: 10 cycles

Remember: To avoid straining your neck, avoid the urge to look forward while doing the Alternating Superhero move. Instead, keep your gaze straight down toward the floor with a neutral spine.

Hip Pain

Many people spend eight hours a day or more sitting down, which can really do a number on your hips. This routine brings movement and blood flow to the area to keep your hip joints lubricated and strong.

THE ROUTINE

1 Straight Leg Crunch: 8 reps on each side

2 Pelvic Tilt: 15 reps

3 Triangle: hold for 20 to 30 seconds on each side

4 Bridge: 10 reps

Remember: If you work at a desk, this is a great routine to use in the middle of the day to give your hips a break. Try pairing this routine with a short walk for some welcome midday pain relief.

Strong Hip Flexors

Along with the other core muscles, the hip flexors stabilize the pelvis and spine and help you move with a lower risk of injury. If you feel pain or a pulling sensation when lifting your leg toward your chest, as when walking up stairs, it’s a sign you might want to work on strengthening your hip flexors.

THE ROUTINE

1 Side Crunch with Leg Lift: 8 reps on each side

2 Pelvic Tilt: 15 reps

3 Single Leg Lifts: 8 reps on each side

4 Punching Kicks: 20 reps

Remember: If you’re not used to working your hip flexors, these exercises may be quite uncomfortable at first. A little discomfort is normal, but stop if you feel pain.

Strong Joints

Experiencing a dull ache in your hips or knees? Then you’re no stranger to joint pain. If left unattended, joint pain can range from annoying to downright debilitating. The weights incorporated into this routine will help you maintain strong bones and pain-free joints.

THE ROUTINE

1 Ab Circles: 10 circles on each side

2 Standing Crunch: 20 reps

3 Dumbbell Side Bend: 20 reps

4 Weighted Crunch: 20 reps

Remember: Start with a low amount of weight (e.g., two to three pounds) and increase the weight only if you feel comfortable. Working consistently with light weights is fine, too!

Calorie Burn

One of the best ways to get a bigger calorie burn from your workout is by adding weights and using your own body weight to increase the resistance. This routine will challenge your muscles and get your heart rate up, which contributes to burning fat. To test whether you’re working in the target intensity range, try doing this routine with a friend while keeping up a conversation. You may feel a bit out of breath, but you should be able to keep chatting. If you feel so winded it’s tough to speak, stop and take a breather.

THE ROUTINE

1 One-Legged Crunch: 10 reps on each side

2 Crunching Twists: 12 reps

3 Weighted Crunch: 20 reps

4 Punching Crunch: 20 reps

Remember: If this is too challenging, ease your way into it by doing the exercises without weights at first. You can also try using soup cans, which are light and easy to hold.

Core Blaster

We’ve talked a lot about how the core wraps around your entire midsection, but we know you likely really want to focus on flattening your stomach. This routine zeroes in on the rectus abdominis and transverse abdominis muscles to help you do just that. Having a workout buddy is a surefire way to hold yourself accountable and push yourself to new accomplishments. Try this routine with a friend and challenge each other to add a few additional reps every time you meet.

THE ROUTINE

1 Diagonal Crunch: 20 reps

2 Straight Leg Crunch: 10 reps on each side

3 Lever Crunch: 10 reps on each side

4 Dumbbell Side Bend: 15 reps

Remember: You may be crunching, but you need to be mindful that you’re not crunching your neck. Keep your chin up and your neck long. Your head only needs to come a few inches off the floor, unlike when doing a full sit-up.

Endurance Builder

Static exercises, which are those where you’re holding a position rather than repeating a move, are some of the best to help you build strength while avoiding injuries. This routine will test your stamina while helping you feel the burn. Since proper positioning is especially important with these moves, this is an ideal routine to do with a partner so you can keep an eye on each other’s form.

THE ROUTINE

1 Triangle: hold for 30 seconds on each side

2 Kneeling Plank: hold for 30 seconds, take a short

break, then hold for 30 seconds more

3 Modified Side Plank: hold for 30 seconds, take a short break, then hold for 30 seconds more

4 Bridge: 10 reps, holding each rep for 3 to 4 seconds at the top

Remember: Challenge yourself, building up the duration of the exercise each time you do the 

routine. With time, you may be able to work up to a minute in each plank pose. Even though you’re holding the position, don’t forget to keep breathing!

Dancing Machine

Salsa, bachata or merengue, anyone? For those of you who like to dance, this routine will help you stay light and steady on your feet through all your fancy footwork. Grab a partner who is game for trying some new moves, and work through this routine together. Exercising is a great way to get some social interaction while also doing something good for your body.

THE ROUTINE

1 Diagonal Crunch: 20 reps

2 Side Crunch with Leg Lift: 8 reps on each side

3 Diagonal Sit Back: 8 reps on each side

4 Cross Pull-Down: 8 reps on each side

Remember: With the instructions for each exercise, you’ll find modifications to increase the difficulty if you’re looking for more of a challenge. You can also increase the number of reps or repeat the routine in its entirety.

Travel Buddy

From lifting your suitcase and wheeling it through the airport to getting on and off a plane, traveling isn’t easy on the body. This routine will help you maintain the strength you need to see the world comfortably. This is one of the more challenging routines in the program, so try it with a friend and encourage each other to finish strong.

THE ROUTINE

1 Ab Circles: 10 circles on each side

2 Side Bends: 20 reps

3 Twisting Lunge: 8 reps on each side

4 Squat with Twist: 20 reps

Remember: If you’re a travel lover, the On the Move routine is another great set of exercises to help you stay mobile and independent.

Beautiful Morning

How you feel when you wake up can have a big effect on your entire day. Start the day on a high note and use this routine to help you get out of bed pain free every day. While you’re at it, why not ask your spouse or a family member to join you and enjoy a few moments together before the day gets underway?

THE ROUTINE

1 Slow Recline: 10 reps

2 Single Leg Lifts: 8 reps on each side

3 Cat Cow: 10 cycles

4 Punching Crunch: 20 reps

Remember: Your bed is a great place to practice the seated exercises in your routines, such as the Slow Recline.

Should You Take Supplements With Workout Routines?

Obesity might accelerate ageing. It does not only lead to metabolic imbalances but also shortens life span and influences cellular processes in a way that mimics ageing.

However, it becomes harder for you to lose weight as you get older. If you don’t see any results after a few weeks, you might lose motivation to stick to your workout routines.

To give yourself a little extra help to shed pounds, you might consider trying natural supplements that support weight loss.

When combined with a healthy diet and workout routines, it will further increase the loss of excess body fat – and may also have other beneficial effects on your health.

Resurge is of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews because the supplement industry is rife with scams.

It should be noted that pills or supplements only work when combined with a healthy weight-loss diet. Supplements are ineffective on their own and are hardly a solution to obesity. 

Besides, it’s always best to talk with your doctor before you start taking a supplement, especially if you already take medications or have health concerns.

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