10-Minute Flexibility and Mobility Workout

By the Editors of SilverSneakers |

When your muscles are flexible, they’re better able to handle whatever you throw at them. Prep them with this fun, total-body routine.

Mobility, mobility, mobility. Tired of hearing that word yet? It tends to get thrown around a lot as you get older, in part because there’s a big risk of declining mobility if you start to become less active as you age. 

Why is it important? Research tells that maintaining your mobility and your flexibility is crucial for quality of life. “You can keep doing tasks you might take for granted now but would definitely miss if your mobility became limited,” says SilverSneakers fitness expert Larysa DiDio 

For example, getting into and out of your car, reaching for dishes on a higher shelf, being able to rise from a chair without using your hands, and being able to take a long walk or a bike ride whenever you want.

“All of those require functional flexibility to keep you going strong,” she says. 

How to Use the 10-Minute Flexibility and Mobility Workout 

In this workout, we’ll combine flexibility with the other pillars of fitness — balance that can help you move with confidence, cardio to provide more freedom of movement, and strength that can support a fuller range of motion.

All you need is some open floor space, comfortable clothes that allow you to move freely, a sturdy chair, and a set of handheld weights — you can use cans of food if you don’t have dumbbells.

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

Press play to follow along with Larysa. 

Bonus Challenges: Two SilverSneakers Classes to Try 

This was fun, wasn’t it? You should join us for a SilverSneakers LIVE or in-person fitness class! One good option is our SilverSneakers Stability class. This 45- and 60-minute long standing class uses chair supported exercises to improve balance, strength, and even challenge your cognition skills.

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Or, jump into a Zumba Gold class! This 45-minute beginner-friendly class focuses on balance, range of motion, and coordination. And it’s just a whole lot of fun.

Both classes are offered in-person at participating SilverSneakers fitness locations (review the gym’s schedule for exact times), or online with SilverSneakers LIVE. See the latest SilverSneakers LIVE schedule and RSVP for classes here. 

Check Your SilverSneakers Eligibility Instantly 

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here. 

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.