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32nd Annual National Senior Health & Fitness Day 2025 – NEW Exercise Video Series with Nancy L. Fitness

Nancy L.

Welcome to a brand new Exercise Video Series with Nancy L. Fitness to honor the 32nd Annual National Senior Health and Fitness Day 2025. Read more about it here: Join us for the 32nd Annual National Senior Health & Fitness Day

  1. STRETCHING
  2. BALANCE AND FLEXIBILITY
  3. TIME TO WORK OUT!
    1. Warm Up: Dynamic Stretching Exercise
    2. Balance and Flexibility Exercise
    3. Strength Training: Body Weight Exercise
    4. Cool Down: Static Stretches

STRETCHING

  • Stretching helps to improve a muscle’s elasticity, tone and flexibility. 
  • It also works to enhance balance and increase blood circulation. 
  • By warming up the muscles and raising the heart rate (HR), stretching prepares the body for exercise with improved physical performance.

Stretching also increases production of synovial fluid that reduces friction in certain joints and helps to improve range of motion (ROM). ROM is the ability of a particular joint to move. 

  • Pain, swelling, and stiffness associated with arthritis can limit the range of motion of a particular joint, reducing function and the performance of everyday activities. 
  • Stretching Helps!

Without stretching, muscles shorten becoming tighter and weaker.

  • When muscles cannot extend all the way it creates pain.
  • This shortening can cause a reduction in ROM and flexibility, increasing the risk for injury. Driving, sitting in a chair and/or looking at a screen will cause muscles to become tighter.

As we age, muscles begin to lose strength and power and decrease in size.  

  • Endurance declines.
  • Flexibility becomes more limited.
  • Stretching helps to counteract this age-related deterioration.

Types of Stretching

There are 2 types of stretching: Dynamic and Static. They each have different purposes and are used at different times in a workout.

Dynamic Stretching includes movement and is a good warm-up before exercise.

  • These are controlled movements designed to prepare muscles / ligaments / soft tissue for performance and safety during warm-up (before the exercise routine). Risk of injury is reduced by performing these movement stretches.
  • Dynamic stretches are slow controlled movements through the full range of motion. 
  • At this point the muscles are warmed up and ready for your particular exercise routine. 

Static stretching is where a person stands, sits or is prone in a still position, and is a good cool-down from exercise.

  • This position is held for a for period of time (up to ~ 45 seconds).
  • Static stretches are typically performed at the end of an exercise session. It helps to realign the muscles and cool down, bringing HR back to normal.
  • After any physical activity, there can be a build-up of lactic acid.  Stretching helps to reduce the level of lactic acid, helping to alleviate muscle pain and/or cramps.

General Stretching Guidelines:

Stretching does increase flexibility, BUT, stretching can be precarious when performed incorrectly. Follow these General Stretching Guidelines.

  1. Move the designated body part to a position of MILD stretch.
  2. If possible, increase the stretch to a position of mild discomfort but NOT pain.
  3. Maintain normal, relaxed breathing throughout the stretch. 
  4. Move the designated body part to a position of MILD stretch.
  5. If possible, increase the stretch to a position of mild discomfort but NOT pain.
  6. Maintain normal, relaxed breathing throughout the stretch.  DO NOT hold your breath.
  7. If you feel unbalanced while doing a standing stretch, brace yourself with one hand, using a firm support .such as a counter top, wall or heavy piece of furniture.

BALANCE AND FLEXIBILITY

It’s a good idea to include balance training along with physical activity and strength training in your regular activity.

Balance training is also an important and effective part of fall prevention. Performing safe home exercises can help strengthen your lower body to promote balance and reduce your overall fall risk, among other health benefits. Physical activity, including exercise, reduces falls by 13% to 40%.

Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. Also, don’t forget to fall-proof your home to ensure your safety and help prevent falls. The specific exercises below are designed to enhance your balance and are beneficial to include in your daily routine and can help improve your stability.

Always check with your health care provider before beginning a home exercise program. For safety during these exercises, position yourself near a sturdy surface that you can use for support.

TIME TO WORK OUT!

You can use any of the following four exercise videos below to supplement your current exercise routine. Perform all four videos in a row for a complete and balanced workout!

1.) Warm Up: Dynamic Stretching Exercise

Arm Circles, Shoulder “Y”, Neck rolls, Shoulder Circles, Shoulder Blade Squeeze, Side Bends, Hip Circles and Knee Lifts

2.) Balance and Flexibility Exercise

Weight Shifting, Dynamic Mobility, Side lunge, Lumbar Rotations, Calf Raises, Single Leg Stance, and 3-Way Leg Kick

3.) Strength Training: Body Weight Exercise

Rear Leg Extension, Side Leg Lift, Wall Push Up, Wall Sit, Sit to Stand, and Knee Extensions

4.) Cool Down: Static Stretches

Hip Flexor Quad Stretch, Side Torso Standing Bend, Wrist Flexor Exercises, Horizontal Triceps Stretch, Hamstring Stretch Standing, Standing Bow, and Deep Breath.

Thanks for working out with me!

Nancy L. Fitness

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