City of Belleville, 265 Cannifton Road, Belleville ON K8N 4V8 Tel: 613-966-4632 TTY: 613-771-9781 Fax: 613-967-3207 rccsgeneral@belleville.ca

Workout Ideas for Older Adults – Beginner Workouts

The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the beginner older adult workouts below. We also have older adult workouts for intermediate and advanced levels.

Please Note: As with all exercise programs, when using our routines, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. When performing any fitness exercises, you are performing them at your own risk. Always go at your own pace and what feels comfortable.  Thanks for your understanding.

Older adult full-body workout – beginner level

Week 5 – May 20, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

30 seconds/movement – rest as needed

Chair Squats
Wall Push Ups
Wall Angels
Tricep Dips
Oblique Lean
Chair Knee Tucks
Wall Mountain Climbers

Wall Bird Dogs

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 4 – May 13, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

10 – Chair Squats
10 – Wall Mountain Climbers
10 – Counter Push Ups
10 – Calf Raise
10 – Bicep Curl
10 – Oblique Lean
10 – Shoulder Press
10 – Seated Leg Lifts
10 – Crunches
10 – Bridges

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 3 – May 5, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

10 – Standing Hamstring Curls 
10 – Wall Mountain Climbers
10 – Standing Calf Raises
10 – Wall Bird Dogs
10 – Chair Squats
10 – Wall Push Ups
10 – Seated Leg Extensions
10 – Wall Angles
10 – Oblique Leans (per side)
10 – Chair Knee Tucks

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 2 – April 29, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

30 Seconds – Chair Squats
30 Seconds – Lunges
30 Seconds – Skaters
30 Seconds – Push Ups (Wall, Counter Knees or Full)
30 Seconds – Bent Over Reverse Fly
30 Seconds – Crunches
30 Seconds – Oblique Heel Taps
30 Seconds – Seated Alternating Leg Lifts
*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 1 – April 22, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

10 – Shoulder Press
10 – Squats
10 – Bent Over Row
10 – Chest Press
10 – Crunches
10 – Bicycle
10 – Bridges
10 – Alternating Leg Lifts
10 – Bird Dogs
20 Seconds – Side Plank
30 Second – Plank

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel