If you’re getting dizzy even from light exercise, though, it could be a sign of exercise-induced asthma. If that’s the case, your doctor could prescribe you an inhaler prior to exercise. However, dizziness could also be a symptom of arrhythmia, or a heart with an abnormal rhythm. The treatments for these can vary, but if you think you may have an arrhythmia, you should speak with your doctor.

Shortness of Breath

Running low on breath during exercise is basically normal in principle; after all, if you’re pushing yourself, it’s natural to be winded afterwards. Just like dizziness, though, if you are experiencing shortness of breath while performing light exercise — or even no exercise at all — you should speak with your doctor. Again, causes of this vary greatly, so be sure to check with your doctor if it’s something you experience regularly.


You must make sure you’re getting enough water when exercising. Staying hydrated is critical to your health overall; and when you’re in a workout, failing to do so can have serious consequences. Keep an eye out for the early signs — fatigue, cramps, or a high pulse —¬†and always keep a bottle handy.

Remember, hydration doesn’t start at the beginning of the workout; stay hydrated throughout the day.

The Calisthenics For Seniors Program

Alright, let’s get to work!

As you’ll see, the 8-week Calisthenics For Seniors Program is broken up into 4 sections: Weeks 1-2, Weeks 3-4, Weeks 5-6, and Weeks 7-8. We recommend you at least start out at the beginning; however, if you find it too easy, you can move on to another section. Before you do that, though, make sure you are using correct form for each exercise. It’s much more important that you can perform the exercises properly than how fast you advance through the course.

Weeks 1 & 2

You will perform this routine 3 times per week. We suggest not doing it on consecutive days; so for example, do this routine on Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday.

Neck stretch (forward, left, right) — 10 seconds per direction

Shoulder rolls — 10 forward/10 backward


Arm circles (small) — 10 forward/10 backward


Arm circles (big) — 10 forward/10 backward


Behind-the-neck towel stretch — 30 seconds/arm


Calf stretch w/ wall — 5/leg for 10 seconds


Quad stretch (can be done lying on side) — 5 sets of 3 seconds/leg


Knee hugs in chair — 5 sets of 5 seconds/leg


Bodyweight half squats — 3 sets of 5


Hip bridge on ground — 3 sets of 3 seconds each


Trunk twists — 5/side for 2 seconds


In addition to the exercises you’ll see in this section, you’ll also have a walking assignment for the first two weeks. Walking is very important for all of us — especially seniors — because it has a wealth of health benefits like reduced risk of heart disease, better balance, weight loss, and much more.¬†Please don’t neglect your walking assignments — they’re as important as the exercises! If you can, try completing this walking assignment every week, not just the first two.

Walking assignment: walk 60-120 minutes per week. This can be broken up into different days — in fact, we recommend it that way. Try walking 10-20 minutes a day to get to your goal time.

Click here to download the workout log for week 1 to your computer or phone so you can follow along

Click Here

Click here to download the workout log for week 2 to your computer or phone so you can follow along


  1. You are so awesome! I don’t believe I’ve truly read something like this before.
    So nice to discover someone with original thoughts on this issue.
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  2. Bless youI’m going to become a fitness coach for seniors and I will be going in their homes and exercising them this is wonderful thank you thank you thank you


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