January 30

10 Minute Walking Workout and Strength Training for Seniors


Welcome to our 10-Minute Walking Workout and Strength Training for Seniors. This easy-to-follow gentle exercise for seniors over 60 and beginners offers a gentle and effective exercise experience.

πŸšΆβ€β™‚οΈ 4-Minute Walking Workout:
Get ready to take 480 steps with our 4-minute gentle walking routine. Featuring 20-second and 30-second rounds of simple walking moves, this segment is designed to elevate your heart rate and boost circulation.

πŸ‹οΈβ€β™€οΈ 6-Minute Full Body Strength Session:
Following the walking workout, engage in a 6-minute strength session that targets your entire body. Use dumbbells or opt for any weight you're comfortable with. This versatile workout can be done standing or seated. Plus, it can also be completed without weights for a fantastic low-impact option.

00:00 Introduction
00:53 Walking Workout
04:39 Squats/Chair Stand Ups
05:39 Heel Raises
06:40 Alternating Rows
07:40 Knee Ups/Pulldowns
08:40 Upright Rows
09:40 Bicep Curls
10:19 Cooldown

Estimated Calorie Counts:

4 Minute Walking Workout
πŸ”₯ A 120 lb (54.4 kg) person: 12-13 calories
πŸ”₯ A 200 lb (90.7 kg) person: 21-23 calories

6 Minute Strength Training
πŸ”₯ A 120 lb (54.4 kg) person: 17 calories
πŸ”₯ A 200 lb (90.7 kg) person: 27 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

🌐 Here are more 10 minute workouts to improve your cardiovascular health and build muscle:

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say β€œyes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.


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