Fitness Anywhere in 30 Minutes for Senior Wellness

Staying active is a cornerstone of healthy living. It’s one of the foundations of the Eight Dimensions of Wellness that we abide by here at Melody Living in Colorado Springs - Physical Wellness. To ensure that residents can enjoy wellness year-round, we not only offer a state-of-the-art fitness center for them to enjoy and beautiful outdoor walking areas, but we’ve also put together this helpful fitness routine using only your body weight as the resistance! ​

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This routine can be enjoyed in any apartment or outdoor space. Don’t forget to try out the delicious smoothie recipe we’ve included to cap off your workout. The best part about this entire routine is it only takes 30 minutes and we’ve added some fun tunes to enjoy while you break a sweat.
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Bodyweight Fitness Routine (30 Minutes):

1. Warm-Up (5 minutes): March in place or perform gentle arm swings.
2. Leg Strength (10 minutes):
   • 15 Chair Squats
   • 10 Calf Raises
   • 10 Standing Leg Lifts (each side)
3. Upper Body and Core (10 minutes):
   • 15 Wall Push-Ups
   • 20 Seated Knee Lifts
   • 15 Torso Twists
4. Cool Down Stretches (5 minutes):
   • Reach for the Sky Stretch
   • Seated Hamstring Stretch
   • Shoulder Rolls

​Music to Enjoy: Enjoy songs like “My Girl” by The Temptations and “Here Comes the Sun” by The Beatles for some fun hits while you hit those reps.
Post-Workout Smoothie: Berry Bliss

• 1 cup frozen mixed berries
• ½ cup plain Greek yogurt
• ½ cup almond milk (or any milk of choice)
• 1 teaspoon honey

Instructions: Blend all ingredients until smooth and enjoy a refreshing, healthy treat. Keep your body moving and your spirits high with this easy-to-follow routine! Why not see for yourself what wellness is like here? Schedule a tour online or call us at (719) 900-1540.

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