Aging well includes your ability to move with confidence, maintain independence, and avoid injuries and pain. At the center of your body’s ability to do all these things, quite literally, is your core.

“Your core is so much more than just ‘abs,’” says Kelly Hegarty, CPT, Dynamic Personal Trainer at Life Time in St. Paul, Minn., with more than 20 years of experience. “The core forms the foundation for nearly every movement we make, and encompasses the muscles of the spine, pelvis, hip joints, and abdomen. These muscles work together to stabilize the trunk, maintain posture, and transfer force between the upper and lower body during just about any movement.

“As we age, core strength becomes even more important as weakness in these muscles can lead to poor posture, back pain, difficulty moving, and increased fall risk,” she adds. “A strong core helps keep the body upright, resilient, and functional. Most importantly, a strong, stable core allows you to safely enjoy the activities you love — like gardening, traveling, or playing with grandchildren — while reducing the fear of falls or injuries.”

To help you keep this entire muscle group strong, Hegarty created the following core-training workout that you can add to your exercise rotation.

“Older adults can benefit from two to four sessions per week of focused core training, in addition to general exercise like walking and strength training,” she says. “These sessions can be short and integrated into your regular workouts — just 10 minutes of targeted core work can make a huge difference.”

1. Glute Bridge

“Although this move primarily focuses on the glutes, strengthening these muscles supports pelvic alignment while also engaging your lower back and abdominals to stabilize your trunk,” Hegarty explains.

• Lie on your back with your knees bent and feet hip width apart on the floor.
• Press through your heels to lift your hips until your shoulders, hips, and knees form a straight line.
• Squeeze your glutes as you lift, then lower slowly.
• Throughout the movement, draw your belly button in and keep your spine in a neutral position (don’t arch to achieve a higher bridge).
• Repeat for 12 to 20 reps.

Note: To progress, hold a dumbbell or kettlebell at the hip with your hands or try a single-leg variation.

2. Bird-Dog

“This exercise is great for cross-body stability — it builds strength in the lower back while engaging your abs and glutes,” says Hegarty. “It also allows you to work on balance and body control in a safe, low-impact position.”

• Start on all fours in a quadruped position with your hands under your shoulders and knees under your hips.
• Extend one arm forward as you send the opposite leg back (for example, bring your right arm forward and left leg back). Keep your hips level and core tight as you avoid arching your back.
• Hold briefly, then switch sides (bring your left arm forward as you bring your right leg back) while keeping your spine neutral and moving your pelvis as little as possible.
• Repeat for 8 to 12 reps on each side.

3. Incline Plank

“This exercise helps build deep abdominal strength while also engaging your shoulders, glutes, and back for full-body stability,” says Hegarty. “Plus, it supports spinal alignment and posture.”

• Stand and face a knee-height bench, box, or chair.
• Place your hands on the edge of the surface, about shoulder width apart. Keeping your shoulders directly over your wrists and arms straight, walk your feet back until you form a straight line from your head to your shoulders, hips, knees, and ankles.
• Keep your lower back flat, engage your core, and pull your shoulders away from your ears.
• Hold this position for one set of 20 seconds to one minute, making sure not to pike or sink your hips.

Note: As you get stronger, you can slowly lower the inclined surface until you reach the floor to do a traditional plank with proper form.

4. Side Plank

“This move targets the obliques, which stabilize the spine and hips and are often neglected in traditional core work,” Hegarty says. “Strengthening these muscles helps build a solid foundation for daily activities like bending, twisting, and carrying.”

• Lie on one side with your forearm on the floor directly under your shoulder and feet stacked on top of each other.
• Keep your bottom knee down as you lift your hips off the floor so your body forms a straight line.
• Hold for one set of 20 seconds to one minute, keeping your core tight, belly button drawn in, and hips lifted.

Note: To make this more challenging, lift your bottom knee off the ground and hold both legs in a straight line. To make it even more challenging, raise your top foot three inches as you hold your plank.

5. Pallof Press

“The Palloff press is a powerful anti-rotation exercise, meaning it teaches the core to resist twisting and builds functional stability for everyday carrying, pushing, lifting,” Hegarty says.

• Anchor a resistance band (or a D handle if using a cable machine) at shoulder height and stand with your left shoulder pointed toward the anchor point and feet at least shoulder width apart.
• Grasp the band with both hands at chest level and step far enough from the anchor point to create light tension on the band.
• Brace your core and then press the band straight away from your chest until your arms are fully extended. With control, return the band to your chest.
• Repeat for 12 to 20 reps.
• Turn your body so your right side is facing the anchor point and repeat for 12 to 20 reps.

6. Dead Bug

“This exercise strengthens the transversus abdominis and engages and builds endurance in your deep spinal stabilizer muscles,” says Hegarty. “It’s great for motor control and overall coordination.”

• Lie on your back and extend your arms and legs into the air: Your arms will be straight over your chest; your knees will be bent at about 90 degrees.
• Keep your head on the floor with your neck in a neutral position.
• Engage your core, drawing your ribs down and pressing your lower back into the floor. Extend one leg to straighten it while dropping the opposite-side arm overhead. Reverse and repeat on the opposite side.
• Actively flex your feet throughout the movement. Do not lower your heels all the way to the floor. Extend and lower your legs only as far as possible without arching your lower back.
• Alternate sides, drawing your knee in only to hip level, not all the way to your chest.
• Repeat for 8 to 12 reps on each side.

Note: To make this more challenging, start with your knees a few inches farther from your chest. To make it less challenging, bring your knees closer to your chest and/or reduce the range of motion of your arms and legs.

As we age, we naturally lose muscle and some bone density, both of which are critical for avoiding injury and keeping our bodies strong and functioning well. Most of us are aware of the power of resistance training as a protective measure — but how about the added advantage of taking your strength efforts to a vibration plate?

“Regular activity and strength training is critical for living a long, healthy life,” says Jeromy Darling, Dynamic Personal Trainer at Life Time Highland Park in St. Paul, Minn. “To combat and overcome many of the health challenges that come with age-related bone and muscle loss, I highly recommend including training on a vibration plate as part of a healthy-aging routine.”

A vibration plate is a vibrating platform that moves in three directions: up and down, side to side, and front to back. The harmonic vibrations move between 25 to 50 times per second, resulting in corresponding muscle activation.

“Interestingly, astronauts who spend any time in zero-gravity space face a similar problem as aging bodies with shrinking muscles and bones,” Darling explains. “This is why NASA, in the early 90s, implemented regular whole-body vibration (WBV) therapy for all its astronauts to help repair and restore their muscles and bones. The results were so stunning that colleges began using the technology to enhance recovery and performance for their athletes.”

Why Perform Vibration Plate Exercises?

Exercising on a vibration plate can engage more muscle fibers than performing the same workout on a stable surface, according to Darling. The vibrating surface forces your body to fight against regular gravity and vibrations, causing this increased activation — along with other benefits. “These vibrations can also enhance circulation, support muscle recovery, [and greater calorie burn].”

How Often Should I Do Vibration Plate Exercises?

Darling recommends using the vibration plate every day, if you can, noting that using it for 10 to 15 minutes is a good starting point. “Consistent use can yield tremendous results for weight loss, muscle gain, and recovery,” he shares. “It can also benefit our proprioception — the body’s ability to sense its own position — which enables us to be aware of our movements and actions and maintain better balance and coordination.”

If you’re not able to use the vibration plate daily, Darling says that even using it two to three times per week can be helpful.

8 Vibration Plate Exercises

Here, Darling demonstrates eight moves you can add to your routine using the Power Plate (vibration plate).

For those who are new to this piece of equipment, start on a low setting — think, level one or two, or vibration level 30 to 35 low. Remember to keep your joints in an active position throughout the exercise.

1. Bicep Curls

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Hold one dumbbell in each hand with arms at your sides and palms facing forward.
• Keeping your upper arms stable and tight to your torso, bend your elbows and raise the weights to your shoulders.
• Reverse the movement with control to lower the weights.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

2. Shoulder Press

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart, holding a dumbbell in each hand. Hold the dumbbells near your shoulders with your palms forward.
• Press both dumbbells straight overhead while keeping your feet grounded. Activate your abdominal muscles to maintain neutral posture and lower-spine stability.
• Reverse the movement with control.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

3. Squats

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Bend your knees and lower into a squat position.
• Stand back up, squeezing your glutes at the top of the movement.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

4. Calf Raises

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Shift your weight to the balls of your feet, lifting your heels off the surface. Rise up onto your tiptoes, going as high as possible.
• Lower back down to the starting position.
• Continue to move straight up and down without letting your body sway.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

5. Toe Taps

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Extend your right leg behind you as you bend your left leg just enough to touch your right hand to your left foot.
• Return to the standing position.
• Complete for 10 reps total, then repeat on the left side.
• Repeat for three sets on each side, with 30 seconds of rest between each set.

6. Single-Leg Half Squat

• Turn on the Power Plate machine to desired setting.
• Stand with your feet about shoulder-width apart.
• Holding onto the bar of the Power Plate with your right hand for balance, extend your right leg behind you, bearing your weight on your left foot to lower into a half-squat.
• Return to standing position, keeping your back leg bent until you reach the top.
• Complete 10 reps total, then repeat on the left side.
• Repeat for three sets on each side, with 30 seconds of rest between each set.

7. Plank

• Turn on the Power Plate machine to desired setting.
• Place your palms and forearms flat on the platform with your legs extended behind you and back flat in a plank position.
• Hold for three sets of 30 seconds with 15 seconds reset between each set.

8. Pushups

• Turn on the Power Plate machine to desired setting.
• Place your palms flat on the platform with your legs extended behind you in a high-plank position.
• Slowly lower down into a pushup position until your chest almost touches the Power Plate platform.
• Slowly raise back up into a high-plank position.
• Repeat for three sets of 10 reps with 30 seconds of rest between each set.

For those living with arthritis and the corresponding joint pain, stiffness, and fatigue, traditional workouts can be challenging. Yet moving your body is one of the most effective strategies for managing arthritis symptoms. The key is not to be fearful or avoidant of exercise — but rather to listen to your body and know how to move in ways that support your joints instead of straining them.

Over my 25 years as a fitness professional, I have worked with many clients dealing with arthritis. Pain and discomfort can be an obstacle, but proactive care and healthy habits can help reduce inflammation and improve your condition.

A Look at Two Types of Arthritis

There are more than 100 types of arthritis, yet the most common form is osteoarthritis, with rheumatoid arthritis being another prevalent type.

Osteoarthritis refers to arthritis that develops from wear and tear, whether from a breakdown in cartilage, injuries, or overuse. Rheumatoid arthritis is an autoimmune disease in which inflammation occurs from the body attacking the lining of the joints.

Both conditions can be improved from incorporating exercise and other healthy lifestyle choices, though rheumatoid arthritis may need more attention and assistance from medical professionals to help reduce inflammation.

With either type, it’s best to take advantage of the days when you feel your best by being active — and also to give yourself permission to recover when need to. Those with arthritis may benefit from engaging in movement even when they are a little uncomfortable, but it is still important to balance out workouts with proper rest and recovery. Always seek advice and direction from qualified professionals.

The Importance of Maintaining Muscle and Movement

As we age, it’s common to lose muscle mass and strength, and it takes effort to maintain it. Preserving muscle mass is especially important for those dealing with arthritis. If not addressed and prioritized, arthritis has the potential to be devastating to everyday function and quality of life by adding pain and stiffness to that loss of muscle and strength.

If arthritis is already present, the best plan of action for increasing strength is to gradually increase your exercise frequency and intensity, as well as the duration of your workouts, while also ensuring adequate time for recovery between workouts. For efficiency and to help improve overall functional strength, it’s important to prioritize larger muscle groups and multi-joint compound movements.

Creating a routine you can stick to is crucial. You may very well start off with two or three days a week of exercise that expands to three to five days over time. When exercise is a regular part of life, arthritis can be easier to deal with. It’s not the only solution, but it is an important piece of the puzzle.

5 Recommended Exercise Modalities for Dealing With Arthritis

1. Functional Strength Training

When I work with clients with arthritis, I often emphasize the importance of functional training. The best exercises are ones that help you move better during your daily life and regular activities. These include even the basic movements of sitting down or standing up, getting dressed, putting dishes away, carrying groceries, going up stairs, and more.

While some might take these abilities for granted, they all require a level of strength and joint mobility, which is important to keep working on — especially for those with arthritis. Exercises that require pressing and pulling both horizontally and vertically, squatting (sitting to standing), hinging at the hips, stepping up or down, and rotating motions are beneficial as they all require using more than one joint at a time while incorporating multiple planes of motion. They mimic our everyday functions.

As for equipment, resistance bands and cable machines are a good place to start if you’re a beginner. I recommend waiting to use free weights like dumbbells or kettlebells until you’ve developed more control of your movements, which can take a few weeks or months.

2. Core Strengthening Moves

When managing arthritis, it’s crucial to focus on exercises related to core strength and balance. These moves help stabilize the body and support the joints, helping to reduce pain and improve overall function.

By challenging your core in your workouts, you’re preparing your body to better handle forces and movements encountered in daily life without putting extra strain on your spine or arthritic joints. Examples of these types of exercises include arm or leg lifts in a quadruped position, floor bridges, planks, and Pallof presses. Incorporating these into your regimen can improve your balance, enhance joint support, and contribute to more comfortable, confident movement.

3. Flexibility and Mobility Work

Flexibility and mobility exercises are essential to help you move and feel better overall. They focus on increasing your joints’ range of motion, easing stiffness, and improving posture and alignment.

A smart first step is working with a fitness professional who specializes in corrective exercise. Through a movement assessment, they can identify muscular imbalances and restricted areas that may be contributing to joint discomfort. These insights can help them tailor a program for you that targets your specific limitations and builds a more balanced, functional body.

4. Low-Impact Cardio

Our heart and lungs contribute to many other systems of the body, so it’s important to strengthen them by incorporating cardio sessions into your routine, ideally two to three times per week. Opting for low-impact cardiovascular exercises like walking, swimming, or biking can help reduce any strain on your joints. As with strength training, you can start off slow (as little as 10-minute sessions) and gradually increase duration and intensity as your body allows.

5. Activities That Bring You Joy

When you find pleasure in being active, it’s much easier to stay consistent. Maybe you love scenic hikes, spending time on the golf course, or playing pickleball — whatever gets you moving while you are also enjoying the experience. As you continue to work on your strength and mobility, your body will be better able to perform the activities you love.

A Few Tips Before You Start

Consult the experts and find support in your network.

Be sure to check with your healthcare provider before starting any kind of exercise program — and consider working with a personal trainer or other fitness professional. For best overall results, having qualified people to assist and support you can help with staying motivated and accountable while also gaining a better understanding of your condition. You might also want to lean on a close friend or family member as having people in your corner can improve your overall experience and help you feel more supported.

Listen to your body and manage pain wisely.

When exercising with arthritis, it’s essential to stay in tune with your body and your pain levels. Joint discomfort is a common part of arthritis, but it’s important to distinguish between general stiffness and sharp or worsening pain. Pushing through the wrong kind of pain can lead to setbacks rather than progress.

If an exercise causes pain, it’s a sign that the movement needs to be modified. Always be prepared to regress the movement (reducing the range of motion, decreasing the weight, or choosing a lower-impact alternative). Early on, especially in the first four to six weeks of a new routine, it’s best to keep workouts within a moderate intensity range that allows you to complete 12 to 20 repetitions per set. The key is to challenge the body without overloading it.

Prioritize recovery.

While staying active is crucial for managing arthritis, recovery is just as important. Without proper rest, your body doesn’t have the chance to repair and adapt, and that can limit the benefits of your exercise routine.

Sleep plays a key role in the recovery process. Aim for at least eight hours of quality sleep per night to support joint health, help reduce inflammation, and improve energy levels.

You also want to allow for adequate recovery between workouts that target the same major muscle groups. If a particular area is sore or fatigued, give it time to recover before working it again.

It’s also wise to build rest into your workout structure. Between sets, give yourself enough time to pause — especially when performing exercises that involve the same joints or muscle groups affected by arthritis.

Prioritizing recovery helps prevent overuse, supports consistent progress, and makes it easier to stay active without aggravating symptoms.

Walking, standing, climbing stairs, getting up from a chair, maintaining balance — our glutes are essential for many aspects of our everyday mobility. Yet this powerhouse muscle group is often overlooked when it comes to healthy aging, despite being crucial for staying active and independent well into our later years.

“The glutes allow you to bend over, lift your legs, push against the ground, sit comfortably, walk, and so much more,” says Rosalind ‘Roz’ Frydberg, ARORA lead group fitness instructor and coach and healthy-aging expert for Life Time. “Our glutes are a key component of our full-body kinetic chain. Like any chain, a weak link compromises the entire system. So, when the glutes are weakened, it may lead to muscle imbalance and injury.”

To help you keep this muscle group strong, we asked Frydberg to create and demonstrate a glute warm-up and workout that you can add to your exercise rotation.

Warm-Up

1. Kickback With Body Bar

“Warming up before a glute workout is especially important for those who spend a lot of time sitting during the day,” says Frydberg. “If you sit for prolonged periods without using these muscles, it can take more effort to activate them prior to a workout.”

• Start with your feet hip width apart. Shift your weight onto your left leg, using a body bar for balance. Bend your right leg so your shin is parallel to the floor and your knee is at a 90-degree angle.
• Repeatedly pulse your right leg out behind you, taking enough time to squeeze your right glute before bringing your leg back to center each time.
• Switch sides and repeat.
• Complete three sets of 15 reps on each leg.

2. Glute Bridge

“Glute bridges wake up the glutes,” says Frydberg. “Doing these before heavier glute exercises can recruit the right muscles and give you a moment for your brain to make the connection — it’s like telling your body, ‘We’re working glutes today!’”

• Lie on your back with your knees bent and feet flat on the floor. From this position, engage your core, press your back into the floor, and begin squeezing your glutes.
• Keepthe glutes engaged and weight distributed evenly across both feet as you press your hips up. Extend your hips fully so your body forms a straight line from your knees to your shoulders.
• Holdthis position for one breath, continuing to squeeze your glutes.
• Keep squeezing your glutes as you slowly reverse the movement — don’t collapse to the floor — to return to the starting position.
• Repeat for three sets of 20 reps.

Optional: Add tempo. Count for three seconds on the way up, hold for one second at the top, and count to one on the way down. Perform it in reverse on the next set: One count on the way up, hold for one at the top, and count to three on the way down.

3. Hip Rocker

“The hip rocker is another move to warm up and engage the muscle groups in your lower body, especially if you’re feeling stiff,” says Frydberg.

• Stand with your feet hip width apart.
• Hinge forward at your hips, holding onto and leaning into a body bar for balance.
• Shift your weight onto your toes, feeling a stretch in the back of your legs.
• Hold for a second before shifting your weight back into your heels.
• Repeat for three to four sets of 15 reps. The goal is to gain more mobility and hip flexion with each set.

Workout

4. Lateral Band Walk

“This is one of the best exercises for firing up the glute muscles on the side of your hips,” says Frydberg. “These muscles play a huge role in your stability, balance, and lower-body alignment.”

• Place a handled resistance band under your feet and grip the handles up near your waist. Start with your feet wide and with a slight bend in your knees.
• Step one foot to the side, followed by your other foot, as you move sideways. Try not to lift your foot too far off the ground. Feel your hip abductors pulling away from the adductor.
• Repeat for five total steps before repeating on the other side.
• Start with four sets and add more as you feel stronger.

5. Abductor Machine

“The abductor machine targets the outer glutes,” Frydberg explains. “These muscles play a big role in hip mobility and stability.”

• Adjust the seat so your knees are at a 90-degree angle when seated. Sit with your back flat against the back pad, feet flat on the footrests, and grip the side handles for support. Set the machine at a weight that is challenging for you.
• Slowly push your knees outward against the pads until you feel a strong squeeze in your outer glutes.
• Put the mind to the muscle to engage the glutes — do not use your knees to push the pads
• Pause briefly at the widest point before slowly returning to the starting position.
• Repeat for three sets of 15 to 20 reps.

6. Leg Press Machine

“The leg press machine targets the glutes and quads,” says Frydberg. “Strong glutes and quads lead to more support in your pelvis and lower spine, which can reduce the risk of lower back pain or injury.”

• Adjust the seat so your knees are at a 90-degree angle when seated. Sit with your back flat against the back pad. Place your feet about hip to shoulder width apart in the center of the platform. Set the machine at a weight that is challenging for you.
• Keeping your core engaged and feet flat, press the weight away from you, keeping your knees tracking with your toes. Fully extend your knees but be careful not to lock them out completely.
• Pause briefly, then slowly reverse the movement to lower the weight with control. Keep your feet flat and your lower back in contact with the seat.
• Repeat for three to four sets of 20 reps.

7. Leg Extension Machine

“Although the glutes are not the primary movers in this exercise, they play a supporting role,” says Frydberg. “This is a great machine to include in your lower-body workouts to improve power and stability in your legs.”

• Adjust the backrest so your knees line up with the machine’s pivot point (the rotating axis). Set the shin pad just above your ankles so it’s resting comfortably on your lower shins. Set the machine at a weight that is challenging for you.
• Extend your legs by pushing the pad upward, squeezing your glutes and using your quads.
• Squeeze your quads at the top when your legs are almost straight (be careful that you don’t lock your knees).
• Lower slowly and with control to the starting position.
• Repeat for four sets of 20 reps.

As the years pass, it can be challenging to move your body regularly or in the ways you once did. Yoga is a gentle, yet effective, practice that gets you moving, while also helping to maintain mobility and improve flexibility, strength, and balance — in addition to its other holistic advantages.

“Yoga offers several benefits for healthy aging,” says Rachel MacCarreall, certified yoga instructor at Life Time in Commerce Township, Mich. “Not only does it promote physical well-being, but it also helps boost your mental and emotional health.

“Working on your flexibility, strength, and balance can reduce the risk of falls and enhance mobility,” she continues. “Yoga also supports joint health and can alleviate chronic pain, which is a common issue as we age. On a mental level, it reduces stress and anxiety through mindful breathing and meditation, and a regular practice can help improve sleep quality and boost cognitive function.”

Establishing a regular yoga practice can be as easy as adding one yoga class to your routine each week. At Life Time, ARORA Gentle Yoga is a fully guided class featuring basic yoga moves focusing on stretching, simple movement patterns, and joint range of motion throughout the body. As you move through the class, you’ll be challenged to memorize these movement patterns, which helps stimulate and foster cognitive function.

“ARORA Gentle Yoga is a slow-paced practice that includes breathwork, strength work, and yoga postures, both standing and seated,” says Lisa Gray, certified yoga instructor at Life Time in Beaverton, Ore. “All experience levels and ages are welcome, and this class is especially great for beginners or those who are nursing injuries. I love the pace and gentleness of this practice — anyone can do it — and you’ll leave with a sense of well-being, accomplishment, and self-confidence.”

Here, MacCarreall and Gray demonstrate several yoga moves you can expect to see in an ARORA Gentle Yoga class.

1. Child’s Pose

“We often start class in this pose,” says MacCarreall. “It gently stretches the back, hips, and thighs while helping to calm the nervous system and get you ready for your practice.”

• Start on your hands and knees in a tabletop position. Spread your knees to the edges of the mat and bring your big toes to touch, if possible. Your knees can stay closer together if you prefer.
• Lower down onto your forearms as you sink your bottom back toward your feet. Optional: Place a bolster or towel under or behind your knees if needed (as shown in the video above).
• Stretch your arms toward the front of the mat with just your palms touching the mat. Your head can hover above the mat, or rest on your arms or mat.
• Hold as directed by your instructor.

2. Standing Forward Fold Pose

“This simple, yet effective, pose provides a deep stretch for your hamstrings, calves, and lower back,” says Gray.

• Start with your feet hip-distance apart. Inhale and reach your arms overhead, then start to fold forward from your hips as you exhale. Your hamstrings might feel a little tight, so you can experiment with bending the knees a little, if needed. Let your hands either rest on your legs or hold your opposite elbow in each hand.
• Try to relax your shoulders and neck as you let your head hang.
• Hold for three to five breaths then slowly roll up.

3. Warrior I

“This powerful standing pose helps build strength, stability, and flexibility,” says MacCarreall. “We include it in our sequence to open the hips, strengthen the legs and core, and stretch the chest.”

• Starting at the front of your mat with your hands on your hips, keep your right foot forward and step your left foot back to a wide comfortable stance. Your back foot should be at a 45-degree angle with your heel on the mat.
• Lunge into your right leg with your right knee over the right heel or behind it.
• Raise your arms straight to the sky with your palms facing one another. Optional modification: Bend your arms at your elbows to take cactus arms or keep your hands on hips (as shown in the video).
• Hold as directed by your instructor.
• Step forward and then repeat on the opposite side.

4. Triangle Pose

“This fundamental pose stretches and strengthens throughout the body, especially the legs, hips, and spine,” says Gray.

• Start at the front of your mat and take a big step back with your left foot so your right foot is facing forward, and your left foot is open to about 90 degrees (Warrior II pose).
• Keep both legs straight and bring your arms out to the side.
• Drop your right arm down toward your right knee or shin, allowing your right arm to hover. On your next inhale, reach up actively through your left arm.
• Hold for three to five breaths. Then, using strength from your core and hips, lift to stand.
• Repeat on the opposite side.

5. Side Angle Pose

“Side angle pose engages the entire body and helps improve balance and coordination,” says Gray.

• Start at the front of the mat and take a big step back with your left foot so your right foot is facing forward and your left foot is open to about 90 degrees (Warrior II pose).
• From here, start to bend into your right knee while moving your arms out to the side.
• Bring your right elbow down to your right thigh and lift through your right shoulder.
• Reach your left arm up toward the ceiling while keeping your chin tucked in toward your chest. You can gaze sideways or slightly up.
• Try to keep balancing while you push forward with your right knee and while your left hip draws back.
• Hold for five breaths. Then, on an inhale, stand back up and repeat on the other side.

6. Tree Pose

“This pose, named after the stability and rootedness of a tree, is a wonderful posture for enhancing balance, especially in the hips, legs, and ankles,” says MacCarreall.

If balancing on one leg is new to you or something you find challenging, stand near a wall before you begin with the option to use it for balance (as shown in the video above).

• Start by standing with your feet together and your hands on your hips or with one hand on the wall.
• Put your weight into your right leg and open your left knee up to the side. Start with your left toes on the ground and decide if you’d like to place the bottom of your left foot on the inside of your right leg or at your ankle or calf. The higher you bring your left foot, the more challenging this is for your balance.
• You can choose to bring palms to heart center or add in your arms as tree branches.
• If you’re holding the wall, progress and challenge your balance by trying to bring just one finger to the wall while you’re in tree pose, remove your finger from the wall, and then place it back.
• Hold for three to five breaths and repeat on the other side.

7. Seated Butterfly Pose

“This gentle, seated posture stretches the inner thighs and hips,” says Gray. “It’s especially beneficial for improving mobility and opening up the hips.”

• Sit up straight on your mat with both legs in front of you. Bring the soles of your feet together with your knees bent and pointing outward. It may be easier to bring one in first, then the other to meet it. Make sure you are sitting upright with your head above your spine.
• Bring your heels as close to your body as you can. Hold on to your ankles and pull your feet toward your pelvis. Get them as close as possible, but don’t force the position beyond your comfort. (Even though this is called butterfly pose, do not flap your legs, as that motion can dislocate your joint connecting your leg to your pelvis.)
• Lean forward and make sure your back stays straight. You can use your elbows to push gently on your thighs for a deeper stretch.
• Hold for three to five breaths, then slowly raise up.

8. Reclined Pigeon Pose

“This restorative pose targets the hips, glutes, and lower back,” says Gray. “Performed lying down, it’s a gentler variation of the traditional pigeon pose.”

• Start by lying on your back with your knees bent and the soles of your feet on the ground. Optional: Place a block under your head if that feels comfortable for you (as shown in the video).
• Bring your right knee toward your chest, flex your foot, and cross your right ankle over your raised left knee. (Feel free to stay here if you feel a good stretch in the hips.)
• Take the stretch deeper by threading your right arm between your legs and clasping your hands behind either your left shin or the back of your hamstring.
• Keep your head and back flat on the floor.
• Draw your left shin toward your body while pressing your right knee away from you. Keep your foot flexed to protect your knee.
• Relax your shoulders, unclench your jaw, and breathe deeply; hold the pose for five breaths.
• Release you grip and return your feet to the mat; repeat on the other side.

9. Savasana

“Often called corpse pose, savasana is how we end our class in ARORA Gentle yoga,” says Gray. “This pose allows your body and mind time to process what has happened during a yoga class, helping you wind down and relax.”

• Lie on your back on your mat.
• Separate your legs. Let go of holding your legs straight so that your feet can fall open to either side.
• Bring your arms alongside your body but keep them slightly separated from your torso. Turn your palms to face upwards but don’t try to keep them open. Let the fingers curl in and relax. Tuck your shoulder blades together for support.
• Once you have set up your limbs, release any effort from holding them in position. Relax your whole body, including your face. Let your body feel heavy.
• Let your breathing occur naturally. If your mind wanders, you can bring your attention to your breath but try to just notice it, not deepen it.
• Stay for a minimum of five to 10 minutes. If you are practicing at home, set an alarm so that you are not compelled to keep checking the time.

As we age, we naturally begin to lose muscle mass, which can lead to a higher risk of injury and other health concerns. Strength training can help counteract this decline and help our bodies preserve lean muscle, improve bone density, and enhance overall mobility.

“Strength training is great for improving mobility and balance, which can reduce the risk of falls,” says Kaylee Sternhagen, group instructor and coach at Life Time in Lakeville, Minn. “Maintaining muscle mass and bone density is crucial to reduce the risk of injury and prevent chronic diseases like arthritis, diabetes, heart disease, back pain, and several other issues.”

Because of the importance of regular strength training, Sternhagen recommends incorporating a class like ARORA Strength into your routine two to three times per week.

“ARORA Strength is for all levels and abilities,” she says. “In this class, you’ll see traditional exercises used to develop muscular endurance — no jumping or high-impact moves. We’ll guide you through all planes of motion, including squats, lunges, and push and pull movements, to work all parts of the body. Instructors will give options to modify and progress, helping you tailor the workout to meet your needs.”

To get an idea of what these exercises look like, we asked Sternhagen to demonstrate five moves you might see in an ARORA Strength class.

1. Deadlift

“The deadlift is a foundational strength-training exercise that targets the muscles along the backside of your body,” Sternhagen explains.

• Stand with feet hip width apart, toes pointing forward, and heels flat on the floor. Keep your back flat and engage your core.
• Softly bend your knees as you hinge forward with your hips. Trace the front of your legs with a barbell or dumbbells at a weight that feels challenging to you. You can also choose to use no weights. Pretend you are shaving the front of your legs and keep your back flat.
• Reach all the way down to your knees, or if your hamstrings and glutes are strong enough, you may even go down to your shins or ankles. Remember to keep a flat back and engage your abdominals.
• Rise up slowly, keeping a straight spine and squeezing your glutes. Gently press your pelvis into a neutral position as you stand tall. As you repeat these moves, you will find you can increase your range of motion.

2. Squat

“This fundamental exercise primarily works the lower body while also engaging your core,” says Sternhagen. “It targets key muscles in the quads, glutes, and hamstrings.”

• Stand with your feet about hip width apart. Keep your core engaged and your chest open without flaring your rib cage. Optional: Hold dumbbells at your sides or up by your shoulders.
• Lower into a squat: Brace your core, and, with control, bend your knees and hips to squat down until your thighs are about parallel to the ground. Keep your knees right over your toes throughout the movement. If it’s challenging to keep your toes pointed forward, you can open them slightly, but make sure your knees stay in line with your feet.
• As you rise, squeeze your glutes and feel as though your feet are firmly rooted into the floor.
• Once you reach the top of your squat, stand tall with proper posture; repeat.

3. Reverse Lunge

“The reverse lunge is a highly effective lower-body exercise that challenges your balance while strengthening the legs and core,” says Sternhagen.

• Stand with your feet right under your hips and your toes pointing forward. Optional: Hold dumbbells at your sides or up by your shoulders.
• Step one foot directly behind you, keeping your back heel off the floor. The farther back you step, the more challenging the movement will be.
• Lower down into a lunge position. You can increase the bend in your front knee, but keep your chest lifted without arching your back.
• Rise back up, step your back foot forward, and stand tall. Repeat on the other side.
• For more balance and stability support, feel free to hold onto a wall, chair, or body bar.

4. Shoulder Press

“This powerful upper-body exercise mainly targets the shoulders while strengthening muscles that are crucial for everyday pushing and lifting motions,” says Sternhagen.

• Stand with your feet about hip width apart. Though this move targets the upper body, make sure to keep your lower body engaged by squeezing your core and glutes; avoid locking your knees.
• Rack dumbbells at your shoulders. Optional: Use a towel or bodyweight if dumbbells don’t work for you.
• Press the dumbbells overhead while keeping your torso still.
• Bring the dumbbells back down to the front of your shoulders and let your elbows return to your waistline. Repeat.

5. Bent-Over Row

“This move focuses on the ‘pulling’ muscles of the upper body, which is key for building strength in your back and supporting functional movement,” says Sternhagen.

• Holding dumbbells in both hands, stand with your feet hip width apart. Bend your knees and hinge forward from your hips, not your waist; keep your back flat, engage your core, and squeeze your glutes.
• Draw your shoulders down and away from your ears as your elbows bend and go straight back behind you. Squeeze your shoulder blades together the whole time.
• Extend your arms straight but don’t lock your elbows; repeat.
• Your instructor might tell you to turn your palms in or palms up depending on the part of your arms and back you are targeting.

Traditional forms of exercise — think walking, strength training, swimming, or cycling — are well-known for their health benefits, including the effects they can have on healthy aging. Dance is another a modality to consider, as it offers a unique combination of movement, joy, and cognitive stimulation.

“Dancing is one of the best activities for the healthy aging population,” says Rob Glick, senior director of group fitness programming and innovation and creator of several ARORA programs for Life Time. “Our ARORA Dance class at Life Time is a cardio workout that combines music with simple dance moves, which leads to a host of physical and cognitive health benefits.”

Here, Glick outlines several healthy-aging advantages of adding a weekly dance class to your healthy-living routine.

1. Dance can lead to improved brain health.

Research shows that one of the best ways to create synapse growth in the brain and improve neuroplasticity (the capacity of the nerve cells in your brain to adapt to different circumstances) is through movement patterns to music. Dancing improves cognitive flexibility, which can keep the mind sharp and is associated with reduced risk of dementia.

“Learning a movement pattern set to music elicits more brain function than other brain-stimulating activities like reading or crossword puzzles,” Glick explains. “The combination of movement, memory, rhythm, and music is exceptional for brain health.” (Learn more: “Healthy Aging and the Brain: 5 Ways to Improve Neuroplasticity.”)

2. Dance can reduce the risk of falling and injury.

Exercising and moving your body plays a major role in fall and injury prevention by helping improve your balance, flexibility, coordination, mobility, and more. Dance especially can promote the agility needed to keep you upright and support your everyday movement.

“In ARORA Dance, we work on a lot of cross-body patterns — moving your right leg while your left leg holds you steady, for example — which works your balance and coordination, while also helping stimulate brain function and improve neuroplasticity.”

3. Dance can help improve heart and lung function.

Dance gets you moving in all directions and breathing hard, which brings your heart rate up and can increase your lung capacity. Over time, your cardiovascular endurance also increases, helping your heart and lungs better supply your body with oxygen.

“The rhythmic movements we do in ARORA Dance stimulate blood circulation, which in turn reduces strain on your heart,” says Glick. “Dancing also gets your heart rate up while boosting your endurance so you can keep moving for a longer amount of time.”

4. Dance is fun — and joy promotes consistency.

Along with being an effective workout, dancing is also a mood booster and stress reliever, as it promotes the release of serotonin and other feel-good hormones. Consistently moving your body each day is one of the top recommendations for healthy aging — and you’re much more likely to stick to a movement routine when you enjoy what you’re doing.

“Fitness doesn’t have to be arduous,” says Glick. “It should feel joyful. The only thing you’re going to stick to is something you like doing — and dance just feels like a great time.”

ARORA Dance at Life Time

ARORA Dance is part of the ARORA collection of fitness, social, and educational programs at Life Time. Designed for all skill levels and ages, no dance experience is necessary for this class.

“The routines are easy to learn and follow,” says Glick. “The instructors break them down into steps to take at your own pace, so no one feels left behind. ARORA Dance allows participants to embrace the enjoyment of movement using music that encompasses a wide range of decades and genres. We also often host themed classes with music from the 60s, 70s, 80s, and more.”

For many people, walking isn’t usually what first comes to mind when they’re thinking about “impressive” workouts. If you consider at its advantages though, there’s no denying its power: Dozens of studies tout its wide-ranging benefits, including recent research showing that walking just 30 minutes a day can decrease the risk of severe cardiovascular disease and dementia. The researchers found that the risks of heart disease and cancer decrease by 10 percent for every 2,000 steps walked per day — up to 10,000 steps.

“For me, the phrase, ‘walking is the best form of exercise,’ rings true,” says Roz Frydberg, group fitness coach and ARORA ambassador at Life Time in Ontario, Canada. “Walking is a skill our bodies are meant to do for a lifetime. It not only gets us from point A to point B, it’s also a workout that integrates the full body and has the power to help you clear your mind and reduce stress. Walking also helps us maintain and improve our balance as we age.”

To help us reap the benefits of walking, Frydberg shares three ways you can easily add walking workouts to your routine. (Whichever way you choose to move, be sure to check out “Walk This Way: Form Tips” below, for guidance on walking technique.)

1. Outdoor Walking

“Before I walk outdoors, I like to put my phone on ‘do not disturb,’” recommends Frydberg. “It’s a great time to unplug from the rest of your responsibilities and dedicate time to yourself. I also like to set a goal to smile at everyone I see along the way.” 

Walk length: About 2 miles (or 3 kilometers)

Frequency: At least three times per week

Plan for it:

Start by choosing your route. Map out a loop or an out-and-back path that’s approximately 2 miles (or 3 kilometers).

Frydberg’s tips:

• If possible, use a fitness tracker to monitory your time and speed so you can work to improve over time. Turn on the audio feature so you hear your split time for each mile or kilometer.
• As you get comfortable with your route, challenge yourself to walk farther or make it more challenging by finding a path with some rolling hills for resistance.
• Make sure you have properly fitting walking shoes. If you’re walking outdoors, you may want to opt for trail shoes with better traction, or waterproof shoes for comfort in all weather.

2. Indoor Walking

“When the weather isn’t on your side, a mall or indoor track can be a great place to get your steps in,” says Frydberg.

Walk length: 30 minutes

Frequency: At least three times per week

Plan for it:

Identify your indoor destination and its open hours. If possible, inquire about busy times so you can schedule your walks when traffic is lower. Be sure to allocate enough time for your walk and any travel time it will take you go get to and from the location.

Frydberg’s tips:

• If possible, use a fitness watch to track your time and speed so you can work to improve over time.
• As you get comfortable with your route, challenge yourself to walk farther in the same amount of time. If you’re in a location with stairs, incorporate them into your route for added challenge once you’ve built up a solid aerobic base.

3. Treadmill Warm-Up or Cool-Down Walk

“I always encourage my clients and class participants to walk on the treadmill for 10 minutes both before and after a workout,” says Frydberg. “It gets your heart pumping before and settles your body down after.” 

Walk length: 10 minutes

Frequency: Before and after workouts

Plan for it:

Arrive at the health club or gym with enough time for the full 10-minute warm-up. This can not only get your blood flowing, but also mobilize your joints, which is important for preventing injury. After your workout, take the time to cool down so you don’t go directly from movement to inactivity. 

How to do it:

• While standing on the treadmill, hold the side rails and press “start.” Begin at a slow pace, ideally between 2 and 3 mph.
• As you feel comfortable, increase the speed and incline one level at a time. Choose a speed and incline that feels challenging yet still allows you to carry on a conversation.

Frydberg’s tips:

• If you’re taking a group fitness class with friends, invite them to join your warm-up or cool-down on the treadmill next to you.
• As this becomes part of your routine, set goals to progress your speed and incline over time. It can be as simple as trying to go one level faster than the previous week.

Walk This Way: Form Tips

Whether you’re walking indoors or outdoors, on a treadmill or on a trail, keep these form tips in mind so you can make the most of your efforts.

• Roll your shoulders down and back, stand tall, and begin taking your first steps.
• For each step you take, be sure to place your heel down first, then roll to the ball of your foot.
• Let your arms purposefully swing forward and backward, hands near your hips, as you step with purpose and take deep breaths.

ARORA Walking Club at Life Time

Many Life Time locations have a seasonal, 50-minute outdoor walking class called ARORA Walking Club. By adding a social element to your walks, you gain health benefits from the exercise itself, as well as the connections you’re making.

“The goal is to walk for 50 minutes at your own pace,” Frydberg explains. “We have a leader in the front, a designated middle walker, and slower-paced walkers. When I lead Walking Club, I make sure all members in are my line of vision and I double back a few times throughout the walk to check on everyone.”

Although the walk varies by Life Time location, your club leader typically leads an out-and-back outdoor walk.

“At our club, we meet in the lobby,” says Frydberg. “Other clubs have trails nearby and meet at the trail. We’ll always explain the route before we get started. Before we return to the lobby, I’ll lead some stretches and we all congratulate each other for getting our walk in! It’s such a great opportunity to get outside, move your body, be social, and have fun with others,” says Frydberg.

Check the class schedule or ask your Membership Concierge to learn more about ARORA Walking Club.

Every time I look at the Tinkerbell tattoo on my ankle, I think of my mom. I know she would probably hate that this is the first memory I’m sharing here, but she lives 1,000 miles away, and that tattoo is my way of carrying a special little reminder of her everywhere I go.

I do often tease her about her questionable decision to not only allow me to get tattooed at 15, but actually drive me there. Looking back, though, it exemplifies who my mom is: She’s incredibly supportive, she’s free-spirited, and she’s always involved. That’s how I would’ve described her the day I got that tattoo and exactly how I’d still describe her nearly 30 years later.

While I appreciate having the reminder of her each time I look at my ankle, I certainly don’t need it — my mom is a part of my conscious. And now in this stage of life, she supports me in my own motherhood endeavors and my kids by being their “Amma.”

Mother’s Day is here again: a day to celebrate the special ladies in our lives, whether they are our moms, daughters, grandmothers, or other role models who have made an impact. While miles may mean I can’t physically be with my mom today, I want to take a moment to reflect on the influence she’s had on who I am and who I want to be.

My mom taught me to celebrate often. Every holiday deserves a celebration, whether that is by way of a picnic, riverboat cruise, or something else. She owns the moments that mean something and bring people together. As a mom of two, I’ve also embraced this — my family has even nicknamed me “Jolly” because of my over-the-top love for each holiday. That is all because of my mom, and just as I did when I was younger, the rest of my family looks forward to celebrations just the same because of her.

It’s not just the holidays though: It’s also the appreciation and gratitude she has for the simple moments that constantly surround us. For example, this past summer she had us all lie under the stars well past bedtime to watch for shooting stars — something we will now do much more often.

My mom encouraged me to explore and to trust. My mom is adventurous. She’s always wanted her kids to seize the moment and leans toward “yes” before “no” so long as safety wasn’t a real factor. She saw the very young Rolling Stones perform when she was probably way too young herself. She got into spelunking when she was a teacher. She went Class IV whitewater rafting. And on her most recent trip to Minnesota? She decided to go chase the Northern Lights in the middle of the night.

Though each of those adventures had some risk, she felt strongly about following her passions. Her faith and ability to trust have allowed me the freedom to be adventurous as well — for instance, we experienced scuba diving for the first time together.

My mom has created a moral compass in my head and taught me how I want to support my children as they get older.

My mom was always involved. As the third child, I spent a lot of time in our Astro van, a tagalong to my brothers’ sporting activities — that is until I was old enough to get involved myself.  My mom was a very social, active child herself and valued that for her family. When we found activities we enjoyed and that kept us happy and healthy, she didn’t just encourage us to be involved: She was also involved herself.

Whether it was working the stopwatch at our swim meets or recording gymnastics meets and football games on her VHS camera so we could watch and share them with others later, she was present. She also encouraged us to find ways to stay involved when we didn’t make the team if it mattered enough to us — “Be the team manager instead!” she would say.

Now, as a mom to two highly active children, I have a packed activity calendar and my mom wonders how we do it. She also worries about me, yet she forgets that I learned from the best.

Love Your Life, Live Your Life

As I mentioned earlier, my mom lives about 1,000 miles away, but one cool connection we have is Life Time: She has a club near her home in Ohio, and I have the work I do and the club I attend here in Minnesota.

Working on ARORA at Life Time has brought me closer to programming that is positively impacting her health — in particular, aqua fitness. She looks forward to the challenge of the class and connecting with the community every week.

And when she visits me in Minnesota, her priorities are clear: 1) Get reservations at the Life Time Crosstown ARORA Aqua classes (who welcome her back each time!) so she can continue to stay involved; 2) Take a load off of my plate in whatever way she can; 3) Find a new adventure to do with her grandkids.

I’m grateful to have had, and continue to have, this time and support from my mom. My hope is that the ways she’s inspired me may also inspire you — to celebrate, to explore, and to get involved.