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Workout for Dads

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Father’s Day is right around the corner, so these exercise suggestions are designed to help older dads get around that corner under their own power!

Before and After

As our parents (and grandparents) age, they tend to lose a lot of their strength, mobility and balance. But it doesn’t have to be that way. Sarcopenia (progressive decline in skeletal muscle mass…that may lead to decreased strength and functionality) is common among older adults, but exercise can help prevent muscle wasting (yup, the article in the link is by OUR Alexandra).

In honor of Father’s Day, and all fathers (mothers can do this workout too) who need more strength and mobility, we have created a functional, achievable mini-workout. Have your favorite fairly inactive older adult  try it and let us know how it goes!


Cardio: 10 minutes
* Lower body – foot movement
* Upper body – arms and torso movement
If you use music, 150-160 bpm is ideal for really working up a sweat in this seated workout

* Sit to Stand – 10 reps – leg & core strength
* Wall Push-ups – 10-15 reps – upper body & core strength
* One- arm reach and rotate –  10 on each side – core strength, flexibility and balance

Heck, why not try it out yourself? It’s effective! May all our dads be around to enjoy good health for many years!

Clothing: Top by YMX Yellowman
Workout pants by Nike
Hiking/ Running shoes by Vasque Footwear

Photo credits: Man rollerblading  Dave Keeshan, Man with cane  garryknight

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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24 Responses to Workout for Dads

  1. Tamara June 14, 2012 at 1:01 pm #

    Great post on a really important topic.
    I don’t teach many people who have limited mobility (I work at a ‘young folks’ gym!) and thankfully, my parents are still completely mobile. But I’m a-sharing away!
    Tamara recently posted..The ‘Functional Four’ workout and a bonus move for your buttMy Profile

    • AlexandraFunFit June 15, 2012 at 1:07 pm #

      Thanks, Tamara. It’s odd for me, as I work at a university AND a club with older adults. But odd in a good way, as I enjoy both age groups. Kind of prefer the older adults though, as they’re so sociable.
      AlexandraFunFit recently posted..You Should be Qi-Dancing, Yeah!My Profile

  2. Jamie @ couchtoironwoman June 14, 2012 at 1:04 pm #

    Thanks for sharing! My parents are still pretty active, as are my husband’s, but this is a good workout for the future!
    Jamie @ couchtoironwoman recently posted..Tropical Protein SmoothieMy Profile

  3. Elle June 14, 2012 at 1:23 pm #

    Good to keep in mind. I live in a city where there are lots of elderly – this is a good workout for anyone with limited mobility. Thanks.
    Elle recently posted..What Does YOUR Doctor Know About Weighty Issues?My Profile

    • AlexandraFunFit June 15, 2012 at 1:10 pm #

      So true, Elle. Our dad slowly became almost wheelchair-bound, then started working his way back to walking unassisted. No reason to be limited if it’s under your control.
      AlexandraFunFit recently posted..Chip Chips Chooray! Product ReviewMy Profile

  4. Phil June 14, 2012 at 2:53 pm #

    Ha – I know some folks in their 40’s who could benefit from these workouts, much less those in later years! Too many people seem to atrophy from all their time spent in cubicles and before the TV.
    Phil recently posted..Is Insanity TOO Extreme?My Profile

  5. Jody - Fit at 54 June 14, 2012 at 3:29 pm #

    A great reminder to help out our older relatives although like Phil said, I know people much younger that could use this too! ;-) BTW, LOVE THE YMX TOP! I posted about YMX today! :-)
    Jody – Fit at 54 recently posted..YMX for Men; Father’s Day; Happy Bday Again! Pics again!My Profile

  6. Malcom@Cross Training Shoes June 15, 2012 at 3:26 am #

    Our fathers they tend to lose a lot of their strength, mobility and balance because of their age. They should need to exercise to maintain their strength, mobility and balance thanks for this program. I will tweet this blog to my friends. thanks
    Malcom@Cross Training Shoes recently posted..New Balance 416 Mens Training ShoeMy Profile

  7. Leah - Fitness Space June 15, 2012 at 5:50 am #

    Thanks for this, my dad is 70 and I noticed that recently he got a lot thinner from losing muscle mass, so I think he can benefit from a bit of simple exercise. I’ll pass it on
    Leah – Fitness Space recently posted..Jogging Strollers Are Fun For KidsMy Profile

    • AlexandraFunFit June 15, 2012 at 1:12 pm #

      Thanks Leah. And read that article that I link to in the post as it gives some good suggestions, including dietary, for people like your dad.
      AlexandraFunFit recently posted..Resistance Tube WorkoutMy Profile

  8. June 15, 2012 at 6:59 am #

    I love this. What great ideas! recently posted..Health ScreeningMy Profile

  9. Shira June 15, 2012 at 7:39 am #

    What awesome tips – thanks for sharing! My 74 year old mom works out with a personal trainer twice a week and stays very active, but a lot of her friends could use this advice. I’ll send her the link to this post so she can share it with them. :) P.S. – i’m digging your cool top too. Are you and twin sis going to be the fashion plates at the conference in Denver next week?
    Shira recently posted..Can Disney’s Junk Food Advertising Ban Reduce Childhood Obesity?My Profile

  10. Sandy June 15, 2012 at 10:38 am #

    I am a firm believer of the term “Use it or Lose it”. Your are absolutely right to say that if we do not exercise we will lose our muscle strength. Buts that not all that we lose , we also lose our ability to have a quality lifestye. Your post left me thinking once again aboutmyself and what action should I be taking so that I may enjoy the future.
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  11. Alison June 16, 2012 at 9:26 am #

    Loved the video. I life guard at a pool where I also play water volleyball. If older people have access to a pool geared for therapy and older people-they should join. The pool I go to is 89 degrees-ahhhhhh. Lots of classes to help older people with arthritis, fybromyalgia, etc. Water is the best place to exercise. You can do things in the water that you can’t do on land.

  12. Debbie June 16, 2012 at 10:57 am #

    Great post. I work with a lot of elderly people and these are good simple suggestions to get started.
    Debbie recently posted..Spinning Along (and Kittens!)My Profile

  13. Samantha @ A Little Simplicity June 16, 2012 at 11:33 am #

    What a great work for elderly parents! My parents are still doing great with movement but this will be perfect for the future!
    Samantha @ A Little Simplicity recently posted..I Am A Coppertone Water MomMy Profile

  14. Charissa June 16, 2012 at 12:39 pm #

    My Dad would probably like this workout…thanks for sharing it!
    Charissa recently posted..Organic Hair Oil GiveawayMy Profile

  15. Tara Burner June 16, 2012 at 4:28 pm #

    I dont have any parents but the workout looks great for fathers (and mothers too!)
    Tara Burner recently posted..Bestowed Box Review & GiveawayMy Profile

  16. Bobbie June 17, 2012 at 11:26 am #

    What a great idea! Simple enough for anyone!
    Bobbie recently posted..Post: Happy Father’s Day!My Profile

  17. amber June 17, 2012 at 2:21 pm #

    A great post for those with older friends/family. Thanks for sharing.
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  18. John Miller - September 3, 2012 at 6:13 am #

    Nice post. I think those exercises should be used by anyone having a hard time moving. It’s good to start out your exercises with a gentle routine if you haven’t exercised a lot before.

    • Fun and Fit September 3, 2012 at 7:27 am #

      Thank you John. We agree – a gentle routine is the place to start. That way you can be successful and pain-free.
      Fun and Fit recently posted..Finding Neutral SpineMy Profile

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