7-Day Move Better, Feel Better Challenge: 7-Minute SilverSneakers Stability Workout

By the Editors of SilverSneakers |

This mini-version of our SilverSneakers Stability class is a heart-pumping workout that will strengthen your body — and you!

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.  

Have you ever noticed that your mind tends to be sharper after you go for a walk or mambo your heart out in a dance class? Well, it’s not just in your head. Being physical has been found to have big impacts on brainpower.   

For one, heart-pumping activities increase blood flow to the brain and give us a jolt of feel-good endorphins that boost concentration. Workouts that also stimulate your mind — challenging you to memorize new skills and movements — may offer extra cognitive benefits, too.   

For example, a 2020 study found that people ages 65 and older who consistently participated in open-skill activities (like tennis or basketball) had more cognitive flexibility (meaning the brain’s ability to adapt to new changes) than those who mainly did closed-skill activities, such as swimming or running.   

So, challenging your mind during your workouts may help you multitask, problem solve, and stay as sharp as can be.  

The experts at SilverSneakers know this well. In fact, SilverSneakers LIVE instructor Shannon calls it “brain fitness.” And that’s exactly what SilverSneakers Stability is all about. In this 7-minute intro class, Shannon will take you through some step combos, balance variations, and tricky (but fun!) brain teasers. 

About SilverSneakers Stability 

If you want to build strength and improve your balance and coordination, this class is for you. “We focus on strengthening your ankles, knees, and hip joints,” says Shannon. “But the exercises also strengthen your mind-body connection so you can feel confident on your feet.”  

All the moves are beginner-friendly and can be tailored to meet your needs. Standing next to a chair or wall for support is encouraged. And so are water breaks. “In a class, we’ll usually hydrate several times and I’ll also ask you how you’re feeling,” says Shannon.   

You won’t need any fancy equipment to join us from home for a SilverSneakers LIVE online class. But when you join us for an in-person SilverSneakers Stability class, we may take you through a fun agility-like course. You may navigate around cones, toss a ball to a friend, or do step-ups on a low box.   

How to Do the 7-Minute SilverSneakers Stability Workout 

For this mini class, you’ll just need a sturdy chair and some open floor space. Feel free to have a glass of water close by and take a sip whenever you need.  

When you’re ready, press play on the video above and follow along. You’ll start with a gentle march to warmup your muscles. Then you’ll move into some step-tap and calf raise-squat combinations and finish with a coordination drill.   

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Stick to the tempo and intensity that’s right for you. As always, hold on to your chair any time you need. As Shannon says: “Do what’s right for you, my friends.”  

Remember: safety is key. The exercises here may be different or more advanced than your regular 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 Full-Length SilverSneakers Stability Class 

This was fun, wasn’t it? You should join us for the real deal! Our complete SilverSneakers Stability classes are between 45- and 60-minutes long. 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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