• How to Start Exercising: A Beginner's Guide to Working Out >

• Website from the CDC with additional information about guidelines, benefits of physical activity and how to get started

• Chair Exercises:

  • Senior Fitness with Meredith: Easy to follow workouts to get started

  • Sit and Be Fit from PBS: Watch free on youtube or stream live on the Sit and Be Fit website 

• Scripted programs combining walking and strength training:

• 4 week walking and strength training program for beginners: Walk and add upper body or lower body strengthening on alternate days. 

• Weward Walking App: Phone App that helps increase motivation by receiving rewards for walking every day and converting them directly into cash, gifts, or charity donations.  It helps to track your performance and challenge both yourself and friends daily.  

• Strengthening Programs:

  • Upper Body: Juice and Toya: 20 Minute Upper Body Strengthening with modifications available, no equipment needed

  • Lower Body with bodyweight only: 10 min lower body beginner workout without equipment with Dr. LA Thoma Gustin

  • Total Body Workout with Exercise Bands: 17 Minute Resistance Bands

  • Workout For Seniors | Full Body Standing | Intermediate Level: Total body workout with light weights, intermediate level. 35 Min program by a Physical Therapist

• Balance:

  • Beginner Balance Exercise: This site offers guided instructions on beginner balance exercises with simple pictures and written instructions.

• Flexibility:

  • 8 min program lead by a Physical Therapist for people that are not very flexible, done on the floor

  • 15 min total body stretching program completed from a chair by a certified health and wellness coach

• How to Start a Walking Program >

• Growing Stronger: Free Book developed by CDC with exercise log, instructions, motivational information and questionnaires to identify appropriate training levels followed by guided exercise programs (exercise programs begin on page 46)

• Modified Workouts for People with Arthritis: A library of exercise videos on the Arthritis Foundation’s YouTube channel to create customized, safe and effective workouts with joint-specific modification developed and approved by physical therapists.

• Learning about Cardio and Fat Burning Exercise >

• Developing and Tracking a Physical Activity Plan: Free website that helps you develop a weekly plan for increasing your physical activity level by asking a series of questions about your preferences and goals.  At the end of the questions, you have a personalized activity workout planner with printable and shareable workout logs.

• SilverSneakers: For people over 65 years of age and can be covered by your insurance plan.  You can find out where classes are located near you or sign up for on-demand on-line workouts. ​​

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Considering getting a trainer?

Working with a certified fitness trainer is likely right for you if you want structured guidance, personalized workout plans, increased accountability, proper form correction, and help overcoming plateaus in your fitness journey. They can be helpful, especially if you are new to exercise, have specific goals like weight loss or muscle gain, or are continuing exercise following physical therapy. Consider your budget and comfort level with exercising independently before committing to a trainer. They may cost between $30-75 a session.

 

Here are a few situations where a certified trainer might be beneficial.  

• If you lack of knowledge or experience

• If you're unsure about which exercises to do or how to perform them correctly, a trainer can teach you proper form and technique to prevent injuries. 

• If you want to achieve a particular goal like building muscle, losing weight, improving cardiovascular health, or preparing for a competition, a trainer can design a customized program to help you reach it. If you struggle to stay consistent with your workouts, a trainer can provide accountability and help you stay motivated. 

• If you have any injuries or medical conditions that need to be considered during exercise, a certified trainer can adapt workouts to accommodate your needs. 

 

Factors to consider before hiring a trainer:

• Personal training can be expensive, so ensure it fits your financial situation. 

• Consider your fitness level:  if you are a beginner, intermediate, or advanced exerciser when choosing a trainer with suitable expertise. 

• Trainer credentials: Look for a trainer with a recognized certification from a reputable organization like NASM, ACE, or ACSM. 

• Personality compatibility: Choose a trainer you feel comfortable with and who can motivate you effectively.