Category: Seniors

Virtual Fitness: How To Do Walking Dumbbell Lunge

September 12, 2021

Walking Dumbbell Lunge

Instructions: Alternate stepping forward with right and then left foot. Hold and stabilize between steps. As strength increases, add more weight to increase challenge.
Modifications: 1) Take smaller steps forward and bring both feet together after each step. 2) Place hands on hips instead of holding weights. 3) Hold onto a wall with one hand, with opposite hand on your hip or at your side.
Moving Lunge Benefits: Strengthens thighs, legs and core. Improves balance.
Cautions: Slow your tempo to suit your ability. The goal is to maintain a steady pace without losing balance.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Strength Training As Self-Defense For Seniors

July 3, 2021

This is a true story that occurred in November 2019. An 82-year-old woman successfully defended herself during a home break-in in Rochester, N.Y., afterwhich the 28 year-old intruder was taken away by ambulance. Willie Murphy started lifting weights when she was 56 years old. Every senior should follow her training example.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. She owns this website, and authors each blog post. To read her complete bio, visit the About Page.