10-Minute Strength Workout

Sometimes resistance is a good thing. In fact, when it comes to your fitness routine it's a must if you want to stay strong and independent.

Here's a tough fact: With age comes loss of muscle mass. The process begins in your 30s, and picks up speed as you get older.

But here’s a more comforting fact: There is absolutely something you can do about it, even if you’re starting exercise in your 60s and beyond. 

“Working on building strength comes with a ton of benefits,” says SilverSneakers fitness expert Larysa DiDio. Research shows that it lowers your risk of frailty, improves coordination, can lessen back pain, helps you sleep better, and some studies even suggest it may increase longevity.   

But that’s far from the only reason to make time for strength training: According to the American Journal of Preventive Medicine, regular strength training (also known as resistance training) can help manage blood pressure, blood sugar, and blood cholesterol levels. It also helps prevent and control heart disease and type 2 diabetes. Plus, it’s shown to improve the symptoms of arthritis.

No wonder the U.S. Department of Health and Human Services encourages older adults to do muscle-strengthening activities that engage all of the major muscle groups (including core, legs, shoulders, arms) at least twice a week.

In this fun, 10-minute workout, DiDio weaves strength exercises with the other pillars of fitness — balance that can challenge your muscles safely, cardio to get more blood and oxygen going to those muscles, and flexibility to maintain joint health since that’s also an important of strength.  

Como siempre, la clave es la seguridad. Estos ejercicios pueden ser diferentes o más avanzados que los de su clase habitual de SilverSneakers.​​​​​​​ Si tiene alguna afección crónica, alguna lesión o problemas de equilibrio, consulte a su médico sobre cómo puede ejercitarse de manera segura. 

Bonus Challenges: Two SilverSneakers LIVE Classes to Try 

¿Se siente inspirado? Try the Total Body Strength class! Es una clase de 45 minutos que ayuda a las personas que hacen ejercicio en forma activa, a desarrollar su fuerza y resistencia con una combinación de ejercicios de entrenamiento de fuerza funcional. You’ll leave feeling strong and ready to take on the world. 

Another good option, especially if you prefer seated exercises, is our new Seated Strength (Express) class. As the name implies, this 15-minute class helps build and maintain muscle tone with a series of effective seated exercises.

See the latest  SilverSneakers LIVE schedule and RSVP for classes here.  

Verifique su elegibilidad para SilverSneakers al instante 

Los miembros de SilverSneakers pueden visitar miles de gimnasios y centros de fitness en todo el país, además de asistir a las clases SilverSneakers en línea EN VIVO, diseñadas para adultos mayores de todos los niveles. Si tiene un plan Medicare, puede que incluya SilverSneakers, sin costo adicional para usted. Check your eligibility instantly here. 

¿No es elegible para SilverSneakers? Todavía puede obtener más de 200 videos gratuitos On-Demand de SilverSneakers ​​​​​​​y mantenerse en contacto con nosotros creando una cuenta en línea.