Una rutina de ejercicios de 10 minutos para levantar el ánimo

La ciencia demuestra que solo unos minutos de movimiento pueden tener un gran impacto en su estado de ánimo y en su salud. Get started with this do-anywhere full-body workout.

Like a hearty helping of fruits and veggies and regular check-ins with the doctor, physical activity is a must-do for strong, healthy aging.  

The current recommendation for adults in the U.S. is 150 minutes of moderate-intensity exercise each week. (That breaks down to around 30 minutes, five days a week.) You may also opt for 75 minutes of vigorous-intensity, aerobic exercise, paired with two strength training sessions.  

Jumping into a routine like that might seem a bit overwhelming, especially if you're new to exercising. That said, no one said those minutes need to happen all at once. In fact, squeezing in just 10 minutes of movement at a time can have major health benefits.

Findings from a 2022 JAMA Internal Medicine study suggest that engaging in just 10 minutes of movement per day could potentially spare 110,000 premature deaths in the U.S. each year.  

As if that’s not reason enough to grab your sneakers, a study published in JAMA Psychiatry showed that regularly replacing 15 minutes of sitting with 15 minutes of exercise helps keep depression at bay. 

What’s more, combining both aerobic and strength workouts has its perks, too. A 2022 study from the British Journal of Sports Medicine collected data from more than 150,000 U.S. adults between ages 55 and 74. Researchers found that mortality rates were the lowest for folks who engaged in exercise that combined both aerobic- and resistance-based elements.  

Hard health facts aside, this combo-style workout saves time and leaves little room for boredom.  

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How to Use the 10-Minute Full-Body Workout  

Como siempre, la clave es la seguridad. Get your doctor’s OK before beginning a new exercise program. Estos ejercicios pueden ser diferentes o más avanzados que los que encontrará en una clase de SilverSneakers. If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.  

If you prefer, do this workout near a wall, counter, or other sturdy surface, which you can grab onto with one or both hands for support, if needed. 

What you need: 

• 1 pair of dumbbells (weighing between 2 and 10 pounds) or 2 sand-filled water bottles   — you can also do the workout without equipment, using your body weight for resistance   
• Space to move  
• Comfortable footwear 
• Sturdy chair for support, if needed 
• Water to sip, as needed 

Get moving with this full-body cardio and strength workout. 

Warmup Segment: 2–3 minutes 

Exercise #1: Active Shoulder Roll Stretch  

1. Roll your shoulders forward for 10 seconds, then back for 10 seconds.  
2. Move directly into Exercise #2.  

Exercise #2: March in Place 

1. Brace your core and march in place at a speed that is comfortable for you. 
2. Complete for 20 seconds.  
3. Move directly into Exercise #3.  

Exercise #3: Low Jacks with Arms Out Front 

1. From the marching position, raise your elbows to about chest height. 
2. Keep your elbows lifted as you extend your hands out in front of you. 
3. At the same time, tap your right foot out to the side. 
4. Continue to reach your hands forward and back as your alternate toe taps out to the side for 20 seconds. 
5. Optional: To increase the challenge, add in a jump. 
6. Move directly into the next exercise.  

Repeat Exercises #1 - #3 for one more round. Rest for 10 to 20 seconds.

Workout Segment: 8–10 minutes   

Exercise #4: Squat with Overhead Press  

1. Grab one light dumbbell (or other household object) and grip one end in each hand. 
2. To prepare, roll your shoulders up, back and down and stand tall with your core engaged and feet about hip-width apart. 
3. Hold the dumbbell in front of your chest. 
4. From here, push your hips back and bend your knees to lower into a shallow squat. 
5. As you squat, press the weight up and slightly in front of you, keeping a slight bend in your elbow at the top to protect your joints. 
6. Bring the dumbbell back to your chest as you push through your heels to stand up tall again. 
7. Continue for 40 seconds. 

Make it easier: Perform this move without the weight, or keep your arms at your sides as you squat. 

Rest for 20 seconds before moving to Exercise #5.   

Exercise #5: Alternating Toe Taps  

1. Stand tall with your head and chest up, and your arms bent at your sides. 
2. Feel free to place a hand on a wall or sturdy chair for support, if needed. 
3. Shift your weight to your right foot and tap your left foot’s toes on the ground in front of you. 
4. Return your left foot back to the starting position, shift your weight onto that foot, and tap your right toes to the front. 
5. Continue alternating your front toe taps while you pump your arms for 20 seconds. 
6. Move directly into Exercise #6.  

Exercise #6. Alternating Toe Taps with Knee Lifts  

1. Perform the move above, adding a knee lift after each toe tap. 
2. Complete for 20 seconds.  

Rest for 10-20 seconds before moving to Exercise #7.  

Love these exercises and want more? Take a SilverSneakers LIVE Cardio & Strength (Express) Class! This 15-minute class builds overall endurance. Se recomienda el uso de pesas y tubos, pero no es necesario. View the schedule and RSVP here.  

Exercise #7: Forward Lunge  

1. Engage your core and step forward with your right leg. 
2. Bend your knees to lower yourself as far you comfortably can. 
3. Keep your torso upright (no leaning forward or back) and focus on using your legs to power your movement. 
4. Return to your starting position. 
5. Repeat for 20 seconds on the right leg. 
6. Switch to the left leg and repeat for 20 seconds. 

Rest for 10–20 seconds before moving to Exercise #8.  

Exercise #8: Puddle Jumper  

1. Start with your feet together.  
2. Jump as far forward as you can onto one foot—pretend you’re clearing a large puddle—and then bring your feet together again.  
3. Reverse the movement, jumping back to the starting position.  
4. Do eight to 10 reps on one foot, then switch sides.  
5. Next, do the same sequence jumping over the puddle side to side. 
6. Complete for 20 seconds.  
7. Move directly into Exercise #9.  

Make it easier: Remove the jump—simply step forward.  

Make it harder: Increase the length of your leaps. 

Exercise #9: Invisible Jump Rope 

1. Stand tall with your feet two to three inches apart—the distance they would be for jumping rope.  
2. Place your hands down by your sides.  
3. Brace your core, and look straight ahead.  
4. Slowly bend your knees, and hop about two inches off the floor.  
5. Land with both feet, keeping a slight bend in your knees.  
6. Complete for 20 seconds.  

Make it easier: Lift only the heels—not the entire foot.  

Make it harder: Mimic the path of a rope by circling your wrists forward with each jump.  

Rest for 20 to 30 seconds before moving to Exercise #10.  

Exercise #10: Biceps Curls  

1. Stand tall with your feet hip-width apart.  
2. Hold a dumbbell in each hand with arms at your sides and palms facing forward.  
3. Keeping your torso stationary and elbows tucked close to your sides, bend your elbows (not your wrists) to curl the weights up to your shoulders.  
4. Pause, then slowly return to starting position.  
5. Complete for 40 seconds.  

Rest for 10–20 seconds before moving to Exercise #11.  

Exercise #11: Triceps Extension with Step Back  

1. Grab two light dumbbells (or other household object) and grip one in each hand. 
2. Stand tall with your chest up, feet about hip-width apart. 
3. From here, push your hips back and bend your knees to lower into a shallow squat. 
4. Tuck your elbows in at your sides and bend your elbows 90 degrees to bring the weights in front of your body, palms facing in. 
5. Keeping your elbows where they are, straighten both arms to engage the muscles in the backs of your arms (your triceps). 
6. At the same time, shift your weight onto your right foot and tap your left toes behind you. 
7. Return your foot to the starting position and bend your elbows to bring the weights back in front of your body. 
8. Continue alternating back toe taps as you do your triceps extensions for 40 seconds. 

Make it easier: Take out the step back.  

Rest for 10–20 seconds before moving to Exercise #12.  

Exercise #12: Low Jacks with Arms Overhead 

1. Stand tall with your head and chest up, and your feet about hip-width apart, arms at your sides.  
2. Tap your right foot out to the side. 
3. At the same time, reach your arms overhead. 
4. Lower your arms as you bring your feet together. 
5. Repeat with the left foot. 
6. Continue to alternate toe taps out to the side for 30–40 seconds. 

Make it harder: Add in a jump.  

Rest for 10–20 seconds before moving to Exercise #13.  

Exercise #13: Alternating Toe Taps  

1. See Exercise #5, above, for instructions. 
2. Complete for 20 to 30 seconds.  

Rest for 10–20 seconds, then move to Exercise #14.  

Exercise #14: Side Plank Variation (One Knee Bent) 

1. Lie on your left side with your left knee bent and right leg extended.  
2. Prop your upper body up on your left forearm with your elbow bent and directly underneath your shoulder. 
3. From here, raise your hips so your body forms a straight line from head to ankles.  
4. Rest your right hand on your left shoulder or your right hip.  
5. Hold for 20–30 seconds, or as long as you can with good from.  
6. Repita del lado opuesto. 

Cooldown Segment: 2–3 minutes 

Bring your heart rate back down by marching in place, gradually slowing your speed, while gently rolling your shoulders forward and back. End by taking a few slow, deep breaths.

If you like, you can also add on a short stretching session. Here are 7 Good Stretching Exercises for Seniors.   

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