7-Day Move Better, Feel Better Challenge: 5 Move Shakeout

By the Editors of SilverSneakers |

Whether you need to warm up for a workout or blow off tension from your day, these five moves will do the trick.

Here at SilverSneakers, we believe that aches and pains don’t have to be a given as we age. That’s why we created the 7-Day Move Better, Feel Better Challenge. This week, we’re sharing simple things you can do every day to soothe stiff joints, loosen tight muscles, and enjoy the activities you love for years to come.

If you’re like most people, you’re probably not at your best first thing in the morning. Maybe you need time to sip your coffee and read the paper before you’re fully alert and ready to take on the day. 

Turns out that your muscles aren’t so different. They, too, need time to wake up before jumping into a SilverSneakers class, heading out on a walk, or getting busy in the garden.   

“It can be tempting to jump right into the ‘work’ part of your workout,” says SilverSneakers LIVE instructor Shannon Thigpen. “But it’s really important to warm up with dynamic moves to avoid injury and get more out of your efforts.”  

Gradually warming up prepares your body for activity. It boosts blood flow to your muscles and maximizes their flexibility, reducing stress on your joints and tendons.   

In this video, Shannon shows you five simple moves to get your legs, torso, and arms moving and energized.   

How to Use This 5 Move Shakeout Routine 

You’ll only need yourself and some open floor space. To help you balance, feel free to stand next to a wall, countertop, or sturdy chair, if you need.   

When you’re ready, press play and try these five moves with Shannon. You’ll warmup from head to toe with calf raises, hip circles, side bends, standing leg swings, and arm circles. Remember to use the chair for balance if you need, and to stay within the range of motion that’s right for you. (This is a warmup, after all.)  

Use these moves before any strenuous activity to prepare your muscles, feel strong, and avoid aches and pains. They’re also a great addition to your day. Do them on your breaks, during long periods of sitting, or any time you simply need an energy boost.   

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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.   

Bonus Challenge: Try a Zumba Gold Class with SilverSneakers 

Now that you’re warmed up, jump into 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. It’s offered both 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. 

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