10 Minute Walking Workout and Strength Training for Seniors

Welcome to our 10-Minute Walking Workout and Strength Training for Seniors. This easy-to-follow gentle exercise for seniors over 60 and beginners offers a gentle and effective exercise experience.

🚶‍♂️ 4-Minute Walking Workout:
Get ready to take 480 steps with our 4-minute gentle walking routine. Featuring 20-second and 30-second rounds of simple walking moves, this segment is designed to elevate your heart rate and boost circulation.

🏋️‍♀️ 6-Minute Full Body Strength Session:
Following the walking workout, engage in a 6-minute strength session that targets your entire body. Use dumbbells or opt for any weight you're comfortable with. This versatile workout can be done standing or seated. Plus, it can also be completed without weights for a fantastic low-impact option.

00:00 Introduction
00:53 Walking Workout
04:39 Squats/Chair Stand Ups
05:39 Heel Raises
06:40 Alternating Rows
07:40 Knee Ups/Pulldowns
08:40 Upright Rows
09:40 Bicep Curls
10:19 Cooldown

Estimated Calorie Counts:

4 Minute Walking Workout
🔥 A 120 lb (54.4 kg) person: 12-13 calories
🔥 A 200 lb (90.7 kg) person: 21-23 calories

6 Minute Strength Training
🔥 A 120 lb (54.4 kg) person: 17 calories
🔥 A 200 lb (90.7 kg) person: 27 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

🌐 Here are more 10 minute workouts to improve your cardiovascular health and build muscle:

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

[lindahathaway]

I love these ten minute workouts, I add them into my day when I think I’ve been sitting for too long. Thank you ladies for improving my health 💕💕💕

[fridazaouche]

My first instinct when I wake up is to follow you on YouTube and do the movements you suggest. Your mom is so adorable, especially when she hides her face behind her fanned fingers. Even though we're getting older, we can still have a sense of humor. Thank you both for the good vibes you give off!

[joyceschneider]

THANK YOU BOTH!! I hope you know when my girlfriend and I do these with you, we do answer and talk to you both. :-). Have a good day.

[myskullstore]

After 4 strokes and many other health issues I’m so glad I found your page ❤. You are helping me on my road to recovery more than you could ever know. Thank you

[Jean_in_Stillness]

April and Aiko, I don't tell you both enough how very much you and your channel are appreciated. So often, you have lifted me out of a down mood or taken away my last excuse to stop and do a 10-minute workout. You both have a gift for motivating us to move our bodies without any of the guilt for what we don't accomplish. God bless you both and 💕Mochi💕(who, in his own unique way, also inspires me to move!🥰)

[pamelasookermany]

Wow and wow. Good job girls. Ty. Blessings. I'm 75yrs. Thanks again for sharing. Luv.

[joancurts]

Another great video, your Mom is such a character.

[hb]

A feel good, unintimidating workout for us seniors - well done! If you have time, could you use the same format & devise a 20 minute session - but with no repeats in it please?

[RikkiMama]

New subscriber here. I'm so glad one of your videos showed up in my recommended list. You're both a wonderful inspiration, especially Mamma-san Aiko. Thank you for doing all these wonderful workouts. 💪💖

[AnaGoff-dp]

Thank u I'm 70 yrs n this is helping a lot its my third week ❤

[beebeemere]

Hurrah for Aiko sitting and standing with hands crossed. Terrific!

[annettevandiver]

I've been following you ladies for 2yrs now I definitely have gotten stronger and my balance is improved I've gotten out of the habit of exercise so I had to start over but I keep pushing through

[helensolomon]

Love this work out they get better and better I just love working out with you. Ladies makes my day and makes me healthier. Thank you for all you do.❤❤

[MaryJeanTalbott]

I enjoy revisiting these shortworkouts, expecially on busy days. Thanks to you and your mom for keeping me moving!

[Sunshine]

Love it! Love the walking videos, especially the 10 minute ones….but this was fun! Yup…us “olders” need to do weights to keep our muscle. Thank you ladies. ❤

[nathancunning]

the ten minute strength training videos are the absolute best for my evening wind down, thank you so much ladies <3

[hilarygrey]

I have been doing your exercises for 2 years, I am so grateful! As my neurological system fails I continue to walk (a bit of a strange gait) I haven’t had a major fall because of muscle memory from these classes. Love the HIIT workouts building back up to the longer times. Thank you!

[aanasz]

I am a senior who has been diagnosed with fibromyalgia and osteoarthritis etc.Few days ago I bumped into your helpful videos while i was browsing so many other exercise channels but wasn't sure which one to chose for my daily exercise regimen that i can truly practice at home religiously..
I felt so much at ease finding this channel especially your mom accompanying you is a plus and an inspiration to others of her age group. So thank you both. Subscribed & 👍👍👍

[rosebud]

My 2nd day on this one. I actually found a routine I can actually stick with and feel great doing it! All your workout videos are wonderful, Thanks. I sent this to my sister and sister in law 😊

[catherinemccarty]

Thank you so much for your channel. It has been a catalyst in my chronic pain/fibromyalgia recovery. I have briefly scanned some of your older videos and didn't see anything on working with different illnesses or chronic pain issues except for one or two on arthritis. As we get older, we face so many more bumps (or craters in my road) in the road. I particularly would like to see one on chronic pain but also on how I can prepare for my upcoming abdominal surgery.