'Dirty Dozen' Exercises: Part 81, Fitness for Older Adults

'Dirty Dozen' Exercises: Part 81, Fitness for Older Adults

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Happy #WellnessWednesday! Today, Episcopal Retirement Services Wellness Director Chloe Hough shows us the 'Dirty Dozen' set of exercises. This is a blockbuster group. 

It's a set of five seated exercises with 12 repetitions each OR five standing exercises with 12 repetitions -- the reason for the name 'Dirty Dozen.' The seated exercises are at the beginning of the video below, while the standing group is shown later. You can, as some people do, perform all 10 exercises -- the seated and standing versions altogether.

5 exercises + 12 repetitions = Fitness Fun.

The fun part about the Dirty Dozen is you time yourself doing them, and over time, you see how your times improve in completing them as your strength and flexibility improve. So you'll need a timer, such as the one on a smartphone. Be sure to write down your time so you remember it in the future!

Although you'll be timing yourself, please don't get too competitive with yourself and overdo it. Listen to your body, and don't work through any pain.

You'll also need a substantial chair without wheels, even for the group of standing exercises. You'll also need light hand weights or relatively light objects, such as soup cans or books.

These exercises are great for improving overall strength and flexibility. They work on the legs, chest muscles, arms, upper-back posture muscles, and shoulders.

Give this a try, and see what you think! Click here to see more exercise demonstrations.

HubSpot Video

Kristin Davenport
January 25, 2023
Kristin Davenport is the Director of Communications for Episcopal Retirement Services (ERS). Kristin leads ERS’s efforts to share stories that delight and inspire through social media, online content, annual reports, magazines, newsletters, public relations, and events. Kristin earned her BFA in graphic design from Wittenberg University. She joined ERS in 2014 after a 25-year career as a visual journalist and creative director with American City Business Journals. Her role at ERS has ignited her passion for making Cincinnati a dementia-inclusive city, and she spends time with residents as a SAIDO® Learning lead supporter. Kristin is the executive producer and co-host of the Linkage Podcast for ERS. Kristin and her husband Alex live in Lebanon, Ohio, with their two daughters. She also serves as a Trustee and the President of the Lebanon Food Pantry and is a board member for ArtScape Lebanon, where she teaches painting and has an art studio, Indium Art.

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