Physical Activity Intervention Research Laboratory (PAIR Lab)
Baby Boomer Exercise Demonstrations
1) Overhead Press:
Stand with feet shoulder width apart. Use two dumbbells you’re comfortable with lifting. Raise arms into a 90° angle, press up until arms are fully extended, then return arms to a 90° angle. Do two sets of 8-12 repetitions. To make this exercise more challenging, increase weight.
Stand with feet shoulder width apart with arms outstretched in front of a chair. Keeping body weight in the backs of heels, slowly lower yourself down towards the chair, keeping arms outstretched. Make sure knees stay behind toes to avoid injury. Squat down until your thighs just touch the chair, then stand back up and repeat. Complete 8-12 repetitions.
3) Bicep Curls:
Stand up straight with a dumbbell in each hand. Keep your elbows close to your torso and rotate the palms of your hands to face forward. Start in this position, then keeping the upper arms stationary, curl the weights up towards your shoulders while contracting your biceps. Slowly lower the weights back down to the starting position. Complete two sets of 8-12 repetitions.
4) Calf Raises:
Stand with your feet shoulder width apart, then use your calves to rise up on your toes as high as you can. lower down and repeat for 15-20 reps. Hold onto a chair for extra stability. For an extra challenge, hold a weight in each hand.
5) Standing twists:
Stand with legs shoulder width apart, with your torso tightened. Hold dumbbell in both hands, like pictured, and slowly twist upper body from right to left. Make sure your head is going in the same direction as your torso. You should feel your abdominal muscles tightening as you twist from right to left. Return to center, then twist the other direction. Complete two sets of 8-12 repetitions.
6) Bent over row:
Bend at the hips and place one knee next to a chair and the same-side hand on a chair. Keep the other foot flat on the floor, with both feet pointing forward. Make sure you retain your balance before continuing. Hold the dumbbell with your free hand and let it hang down toward the ground with your elbow straight. Slowly pull the weight toward your hip while bending your arm. Bring the weight back down to the hanging position slowly while straightening your arm. Complete one set of repetitions for one side, then switch arms and complete one set for the other side. Do two sets of 8-12 repetitions for each arm.
7) 3-way leg raises:
Stand up straight next to a chair. Raise your leg forward, sideways, and backwards to complete one repetition. For the forward leg raise, slowly raise your outside leg straight in front of you, keeping your knee straight and your toes facing forward. Return to starting position, then slowly lift your outside leg out away from your body, while still keeping your leg straight and your knee and toes facing forward. Return to starting position, then raise your outside leg directly behind you, without bending your knee and keeping your entire leg facing forward still. Complete 6-8 reps then repeat on the other side.
Lie on the floor with your weight resting on your toes and your hands. Lower your hips and torso so your body forms a straight line from your ankles to your head. Tighten your core so your butt doesn’t sag or stick up. Hold for 20-30 seconds, then rest and hold for another 20-30 seconds. For an easier modification, drop to your knees. Make sure to keep a straight line from your knees to head in this case.