Try the Move of the Day Challenge

December’s a busy month, but there’s always time to sneak in a little fitness!

Every day this month, we’ll share one simple exercise that you can do right on the spot. But we’re not asking you to move without a purpose — each move is essential for healthy aging. All month long, check in here and on our Facebook page to find the day’s functional exercise. When the Times Square Ball finally drops at midnight on New Year’s Eve, you’ll have an awesome new fitness habit to kick off 2022.

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. 

December 31: Staggered-Stance Heel Rise

Balance training is important enough to do every day. Just getting into proper position for this exercise challenges your balance. Add in a heel raise and you have a game-changer!

How to do it: Stand with your feet hip-width apart, arms down at your sides or holding onto a sturdy chair, countertop, or wall for balance. Slide one foot a few inches forward so you’re in a staggered stance. Brace your core, then rise onto the balls of both feet. Hold for a few seconds at the top, then slowly lower back down. That’s 1 rep. Aim for 8 to 10 reps (more if you want), then switch sides and repeat. 

Try a SilverSneakers Stability Class 

This 45–60 minute standing class features chair-supported balance- and strength-training exercises to improve your cognitive skills and help prevent falls. It’s offered at participating SilverSneakers fitness locations (review the gym’s schedule for exact times) and online through SilverSneakers LIVE.

December 30: Biceps Curl with Resistance Band

Think biceps curls only work your arms? Think again. To do the move correctly, you need to engage your core muscles. That means your abs, glutes, hips, and legs also benefit.

How to do it: Stand on the middle of the band with your feet hip-width apart, holding one end in each hand. Let your arms hang down by your sides so that the band is taut, but not stretched tight. From here, bend your elbows (not your wrists) to curl both hands to your shoulders. Pause, then slowly reverse the movement to return to starting position. That’s one rep. 

Make it easier: Bring your feet closer together. 

Make it harder: Space your feet wider apart.

Frequency: Do these exercises two to three times each week.

December 29: Seated Leg Extension 

One of the best ways to prevent knee pain is to strengthen all the muscles that support your knee joint. The Seated Leg Extension is one of our favorite ways to do just that. Even better: It’s a good core exercise.

How to do it: Sit toward the front of a chair with knees bent and feet flat, holding on to the sides for balance. Keeping your left foot planted and upper body still, straighten your right knee until your leg is parallel with the floor. Hold for 2 counts, making sure the front of your thigh is engaged, and then lower it back to the floor. Do 5 reps on the right, then repeat on the left. 

December 28: Monster Walk 

Monster Walks are a fun way to build strength in your hips and legs — plus, they help with balance and coordination. Win-win!

How to do it: Place a miniband or tie a longer band around your legs, just above your knees. Bend knees slightly with your feet hip-width apart. Step to the side until the band provides resistance, then slide your other foot over to re-create your original stance. Repeat this sidestepping movement for all reps in one direction, and then do the same number of reps in the other direction to complete one set.

December 27: Over-the-Shoulder Walks 

Here’s another balance exercise that you can do anytime — but not anywhere. The move involves not looking where you’re going, so make sure you try this one at home and in an uncluttered space.

How to do it: Stand tall with your feet hip-width apart at one end of a hallway or room. If needed, hold on to the wall for balance. As you get stronger, perform the move without holding on to anything. 

From here, look behind you over one shoulder. Maintaining this gaze, take four to five steps forward. Then, look over your other shoulder, and take four to five more steps forward. Perform five repetitions on each side.

December 26: Seated Row

The row is a pulling exercise — the same movement pattern you use to open a door — that helps improve your posture. It strengthens all the muscles in your upper back, as well as your shoulders, biceps, triceps, and even your core.  If you have difficulty getting down on the floor, try this exercise while seated in a sturdy chair. 

How to do it: Sit with your legs extended, and place the center of the band behind the soles of your feet. If you’re using a long exercise band, you may need to loop it around your feet once or twice. Grab the ends of the band with both hands, arms extended and palms facing each other. Sitting nice and tall, bend at the elbows and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position. That’s one rep. Do eight to 12 reps.

December 25: Foot Taps

This anytime balance exercise also builds up the muscles in your legs and core.

How to do it: Stand tall with your feet hip-width apart in front of a step (the bottom step of a staircase will work). If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.  

From here, slowly raise one foot to tap the step in front of you, and then slowly return it to the floor. Perform 15 to 20 taps, then repeat on the opposite leg.

December 24: Side Plank

Planks are known as a core-strengthening exercise, but the truth is they work your entire body: arms, legs — even your ankles and feet.

How to do it: Lie on your left side with your legs extended and hips stacked. Prop your upper body up on your left elbow and forearm. Your left elbow should be bent 90 degrees and be positioned directly under your shoulder. 

Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds, or as long as you can. 

Switch sides so that you’re lying on your right side, and repeat. Do two sets on each side (30-second hold = one set), resting 30 to 60 seconds between sets. 

Make it easier: Hold your side plank as long as possible, rest, and repeat until you reach 30 seconds total. Or do the move with your knees bent 90 degrees and your bottom knee on the floor. Lift your hips so your body forms a straight line from shoulders to knees. 

December 23: Single Leg Squat 

Hip-hinging or squatting movements are a staple of daily life: getting into and out of chairs, and bending down to pick something up. That’s why this is one exercise all older adults should learn and continue doing as long as they can.

How to do it: Stand tall with your feet in a staggered stance, arms at your sides, and brace your core. This is your starting position.  

From here, push your hips back, and bend your knees to slowly lower your body into a squat, not letting your knees cave in as you do so. As you press back, flex your front foot and raise your arms to chest height. Pause, then push through your heels to slowly return to starting position. That’s one rep. Perform eight to 12 reps. Rest, then switch legs and repeat.  

Make it easier or harder: Check out tips in our beginner’s guide to the squat.

December 22: Single-Leg Step-Over

This exercise works your core and lower body in coordinated action. The goal is to increase strength, balance, and movement quality so you can have more confidence when you head out for a daily walk. 

How to do it: Roll up a small towel, and place it perpendicular to the instep of your right foot. If your feet are shoulder-width apart, the towel basically connects the insteps of both feet. Put your hands on your hips. 

Lift your left foot, and tap your toes on the floor in front of the towel. Immediately lift your foot again, and tap it on the floor behind the towel. Keep your weight entirely on your right leg and your hips level. Keep tapping in front of and behind the towel for at least 30 seconds, then switch sides and repeat. 

Frequency: Practice this every day: The more you do it, the more you improve your motor control. 

December 21: Butterfly Glute Bridge

At first glance, this exercise looks like a relaxing move. Don’t be fooled! In addition to challenging your core, this variation of a glute bridge also engages the muscles in the sides of your hips. That makes it a smart move to improve hip mobility. 

How to do it: Lie on your back with arms at your sides, knees bent, and the soles of your feet together. Your legs will form a diamond shape. 

From this position, brace your core, engage your glutes, and lift your hips straight up as high as possible without arching your lower back. Make sure your ribs stay tucked and don’t flare toward the ceiling. 

Pause at the top of the movement, then lower your hips to the floor. Aim for eight to 10 reps. 

Make it easier: If this exercise doesn’t feel good or you don’t feel stable enough with your feet together, try the traditional glute bridge with your feet securely on the floor. 

December 20: Prone Y Raise

The Prone Y Raise strengthens the muscles of the upper back to help improve shoulder health and posture. It’s a small movement where control and proper form is key. 

How to do it: Lie facedown on a mat with your arms extended overhead so your body forms a Y. Your palms should be facing each other, so your thumbs are pointing up. Rest your forehead on the mat to keep your neck long. 

Squeeze your shoulder blades together to raise your arms as high as you comfortably can without letting your chest or head leave the mat. All movement should occur in your shoulders. Pause, then lower your arms to the mat. Aim for eight to 10 reps. 

Make it easier: If getting on the floor is too uncomfortable, try the standing arm lift. 

December 19: Wall Slide

The Wall Slide is incredibly effective at building the shoulder mobility necessary to prevent everyday aches and pains. 

How to do it: Stand with your heels, butt, back, and head against a wall, and hold your arms out to the sides like goalposts. The backs of your hands and elbows should also be touching the wall if possible. 

Maintaining as many contact points with the wall as possible, straighten your arms, and slide them overhead. Lift them only as much as comfortable. Pause, then lower your arms to return to the starting position. That’s one rep. Do eight to 10 reps. 

Your goal is to keep your back, shoulders, and entire arms against the wall throughout the exercise. 

Make it easier: If this exercise doesn’t feel good, try one of these other exercises for healthy shoulders. 

December 18: Towel Shake

Here’s a fun, sneaky way to strengthen your shoulders and core: The Towel Shake. It doubles as a warmup move before a cardio workout.  

How to do it: Stand tall with feet hip-width apart and knees slightly bent. Grasp the corners of the towel, and brace your core as if you’re expecting a gut punch. 

Raise and lower the towel in front of you as fast and safely as you can. Continue for 20 to 30 seconds, or as long as you comfortably can. Pause for 30 seconds, and repeat one to two more times. 

Make it harder: March in place while shaking the towel.

December 17: Calf Raise with Chair 

The Calf Raise zooms in on your lower leg. That’s important, because strong calf muscles take some stress off the tender Achilles tendon, which joins your calf to your heel. 

How to do it: Stand behind a sturdy chair with your feet hip-width apart. Point your toes straight ahead, and lightly hold the chair for support. 

Exhale and shift your weight to the balls of your feet, pushing up as high as you can go. Hold for a count of two before lowering to starting position. Try to not touch the floor with your heels before your next repetition. Do 2 to 3 sets of 10 reps.

Make it harder: Perform the move one leg at a time. 

December 16: Deadlift 

You’ve heard the advice to “lift with your legs, not your back.” This simple reminder can prevent potentially serious injuries, and mastering the deadlift with proper form allows you to do it even better. 

This version uses a lighter weight and focuses on proper form. If you don’t have a dumbbell at home, try the exercise with a hard-cover book or a can of soup.  

How to do it: Stand with your feet hip-width apart, and brace your core. Hold a dumbbell or kettlebell at one end with both hands in front of you. 

From here, push your hips back, and bend your knees to lower your body toward the floor, not letting your knees cave in as you do so. Keeping your core engaged and chest lifted, let the weight gently touch or hover above the floor. 

Pause, and continuing to keep your core engaged and chest lifted, push the floor away with your feet and drive your hips forward to stand up. That’s one rep. Do 10 to 12 reps. 

Make it easier: As with any exercise, form is everything—but that’s especially true for the deadlift. If you have difficulty using proper form or have back or hip problems, skip the deadlift and perform a hip hinge instead. 

December 15: Single-Leg Reach 

Your thighs are called to action whenever you want to walk up stairs, get out of a chair, or maintain balance on one leg. Unfortunately, over the years, muscle strength in the thighs can decline, making everyday activities harder, increasing stress on the knees, and even contributing to symptoms of osteoarthritis. 

Enter exercises like the Single-Leg Reach. It’s a simple exercise that you can practice every day to build strength and endurance and improve your balance. 

How to do it: Stand tall with your feet hip-width apart, and lift your left foot one to two inches off the floor. If needed, hold on to the wall or counter for support. 

From here, hinge forward from your hips, keeping your back flat, and touch your right knee with your left hand. Pause, and then raise back up to starting position. That’s one rep. Do two sets of eight to 12 reps per side. 

Make it easier: Skip the reach, and do a single-leg stand. Lift one foot an inch off the floor, and balance on the other for 10 to 30 seconds. 

December 14: Toe-Touch Jacks

Jumping jacks strengthen and tone the entire lower body. They build ankle and hip stability for improved coordination and mobility. And they get your heart rate up.   

That’s the good side of jacks.  

The bad side? All that jumping.    

This exercise eliminates the jumping but still uses side-to-side movement to improve your overall balance and stability without overly stressing your knees.   

How to do it: Stand tall with your feet slightly apart. Bring your arms out to the side in an X, or as high as you can comfortably go, while tapping your right foot four to six inches out to the side. Keep your weight in your left leg during the movement. 

As you step your right foot back in, lower your arms back down to your sides. Repeat on the opposite side, tapping your left foot out, to complete one rep. If this is the modification for you, aim for two to three sets of eight reps. 

Make it harder: Once you’ve mastered tapping four to six inches out to the side, increase the range of motion by stepping farther on each side. 

December 13: Band Pull Apart

The shoulders are especially vulnerable to wear and tear — and thus, pain and injury. Help protect yours with the Band Pull Apart, one of the best exercises for your shoulders. Bonus: It works your chest and back too.

How to do it: Stand tall with your feet hip-width apart, arms straight out in front of you, and palms facing down, holding a resistance band with both hands. Your hands should be far enough that the band is taut, but not stretched tight. 

With control, squeeze your shoulder blades together to pull your hands farther apart. Pause, then slowly reverse the movement to return to the starting position. That’s one rep. Do one to two sets of 10 to 15 reps. 

Chair version: Perform the move while sitting tall in a chair.

Frequency: Aim to do this exercise two to three days a week.

December 12: Standing Hip Abduction

The Standing Hip Abduction is the complement to yesterday’s exercise, the Standing Hip Extension. Done together, you’ll be strengthening the muscles along the side and back of your hips.

How to do it: Stand tall facing a wall, kitchen counter, or back of a sturdy chair, holding onto it for balance. Keeping your back straight, brace your core, and allow both legs to bend slightly. 

From here, lift one leg straight out to your side as far as you comfortably can, making sure not to tilt your trunk as you do so. Pause, then slowly lower your leg to return to starting position. That’s one rep. Complete all reps, and then repeat with your opposite leg. 

Make it harder: Perform the abductions with a small resistance band looped around your legs, just above your knees.

December 11: Standing Hip Extension

Your hips are made up of dozens of muscles, ranging from the gluteus muscles in the buttocks, erector spinae muscles in the low back, and even your diaphragm and pelvic floor muscles. Together, these muscles support your hips to keep you strong on your feet and help prevent falls, which are the leading cause of hip fractures in older adults. 

The exercises we’re sharing today — the Standing Hip Extension —and tomorrow — the Standing Hip Abduction — are two of the best hip strengtheners around.

How to do it: Stand tall facing a wall, kitchen counter, or back of a sturdy chair, holding onto it for balance. Keeping your back straight, brace your core, and allow both legs to bend slightly. 

From here, lift one leg straight behind you as far as you comfortably can, making sure not to further bend your knee as you do so. Pause, then slowly lower your leg to return to starting position. That’s one rep. Do 10 to 15 reps. Complete all reps, and then repeat with your opposite leg. 

Frequency: You can do Standing Hip Extensions every day. Work up to three sets of 10 to 15 reps — it’s OK to do a set at different times of the day. In fact, this exercise is a great way to take a break from sitting. 

Make it harder: Perform the extensions with a small resistance band looped around your legs, just above your knees.

December 10: Clamshell

The Clamshell is a simple bodyweight exercise that targets your hip abductors, muscles that help support your pelvis. But by strengthening your hips, you’re also helping to prevent and/or ease knee pain. Genius, right?! (Bonus: your glutes are also engaged here.)

How to do it: Lie on one side with your knees bent and legs stacked one on top of the other. (This exercise can also be performed on a firm mattress.) Keeping your feet together, slowly raise your top knee as high as you can without rocking or rolling backward. Your legs should resemble an opened clamshell. 

Pause, squeezing your side glute at the top of the movement, then slowly lower back down to starting position. That’s one rep. Do 12 to 15 reps, then switch sides and repeat. 

December 9: Standing Abdominal Draw-Ins (aka Pelvic Tilt)

Core exercises are important for a healthy back and better mobility. But not every core exercise needs to be done on the floor. Nor do they have to involve a lot of effort. The Standing Abdomimal Draw-In — aka a pelvic tilt — is a perfect example.  

Practicing this exercise daily (even multiple times a day) can help you stand a little stronger, a little taller — and move with greater ease. 

How to do it: Stand with your feet shoulder-width apart, and toes pointing forward. Bend your knees slightly and draw your belly button in and down as though you were putting on a tight pair of pants. (This is important to minimize the arch in your lower back.) 

Next, squeeze your glutes. When you’re ready, slowly tilt your hips forward. Pause for up to 10 seconds, then release. That’s one rep. Perform three sets of six to eight reps. 

Focus on the stretch in your lower back and in the front of your body as you go back and forth. That feeling tells you that this move is working!

If you have some extra time today, try this 8-Minute Core Strength Workout. And check out our  Core Training (Express) 15-minute classes offered online through SilverSneakers LIVE.

December 8: Banded Chest Press

To have the strength and mobility you need to perform everyday activities with ease, upper-body strength exercises are non-negotiable. In fact, SilverSneakers LIVE has a 15-minute online class devoted to upper-body strength called (you guessed it) Upper Body Strength.

The seated Banded Chest Press is a beginner-friendly move that works your shoulders, arms, upper back, and chest muscles — pretty much all the muscles that are called upon whenever you want to carry packages, reorganize a closet, or tidy up the yard!

You’ll need a sturdy chair and a light resistance band. If you don’t have a band at home, try the move using a beach towel or while holding a soup can in each hand. 

How to do it: Sit tall in a chair, and wrap a resistance band around your upper back, holding one end of the band in each hand in front of your chest. Your elbows should be bent with palms facing in, and you should feel slight tension in the band. This is your starting position. 

Press both hands out in front of your chest until your arms are fully extended. Slowly return to the starting position. That’s one rep. Do eight to 10 reps total. 

Frequency: For best results, perform exercise twice per week. And for more ways to build upper-body strength using a resistance band, check out five of our favorites here.

December 7: Puddle Jumper

This two-for-one move is both a physical exercise and a brain health exercise. It focuses on lower-body strength and balance. But because it’s a fast, complex movement, it also works your brain’s attention and visuospatial skills. Essentially, you’re developing kinesthetic awareness, which helps you know where your body is located in space. 

How to do it: Stand with your feet together. Jump as far forward as you can onto one foot—pretend you’re clearing a large puddle—and then bring your feet together again. Reverse the movement, jumping back to the starting position. Do eight to 10 reps on one foot, then switch sides. Finally, do the same sequence jumping over the puddle side to side. 

Make it easier: If landing on one leg is too difficult, position a sturdy chair so you can grab it as you jump forward, and then step back to the starting position. Or reduce the impact by skipping the jumps and taking large steps instead.

Try a SilverSneakers Cardio Mix Class

For more exercises that double as brain health exercises, try out SilverSneakers Cardio Mix. It’s 45-minute low-impact cardio workout that serves up different progressive intensity options. It’s offered online through  SilverSneakers LIVE.

December 6: Farmer’s Carry

A carry exercise is exactly that: It gets you comfortable lifting, carrying, and holding heavy things, like your grocery bags, with good form. How does it do that? By helping you develop strength in your core, arms, and hands, among other benefits.   

You’ll want to start by holding a light weight in each hand and increase the load only when you feel ready. Don’t worry if you don’t have dumbbells at home. You can hold water bottles, books, even bags stuffed with clothes — as long as what you’re holding in each hand weighs the same.

How to do it: Let your weights hang naturally at arm’s length next to your sides, palms facing in. Walk forward for as long as you can (aim for 30 seconds), keeping an upright torso and not allowing the weight to dump into your low back. Imagine a string is connected to the top of your head and pulling you toward the ceiling.    

If you can walk for longer than 60 seconds, try using a heavier weight.    

Make  it  easier:  Start with marching in place. Stand tall, and lift one knee as high as you can, aiming to get your thigh parallel to the floor. Return your foot to the floor and immediately lift the other knee so that you’re marching in place. Continue marching for 30 seconds.   

Make it harder:  Introduce more weight. Doing so will increase the load placed not only on your core, back, and glutes, but also on your hands. When using challenging weights, the farmer’s walk becomes a great way to improve grip strength.  

December 5: Arm-Chair Pushups

Using your arms to push yourself up from a bed, chair, or floor is one of the most basic movements for daily life. This exercise helps you maintain that ability.

How to do it: Sit tall in a sturdy chair with armrests. Make sure your feet are flat on the floor, and place your hands on the arms of the chair. Engage your core. 

Push up to lift your bottom off the seat, trying not to use your lower body for help. Pause, then slowly lower back down. That’s one rep. Do eight to 10 reps.  

Another option: If you don’t have a chair with armrests, simply press your hands into the seat to push yourself up to standing. Or try one of these other chair exercises for your arms and shoulders.  

Frequency: Add Arm-Chair Pushups to your normal strength-training routine. You can also do it as a stand-alone exercise. Aim for two to three sets, three times a week. 

December 4: Glute Bridge

The Glute Bridge is one of the best exercises for older adults — for good reason. It strengthens your entire backside: butt muscles (aka glutes), hips, hamstrings, and lower back. In turn, a stronger backside helps improve your balance and power, making it easier to bend, walk, and climb stairs.

Another reason to add the Glute Bridge to your daily routine: By shoring up the muscles that support your joints, the move helps reduce back and hip pain. And it delivers a good counter punch to the ill effects of sitting for long stretches at a time.

How to do it: Lie on your back with knees bent. (If you have trouble getting down to the floor, you can do this exercise on a firm mattress.) Place your feet flat on the floor about hip-width apart. Press your arms into the floor for support and brace your core to minimize the arch in your lower back. 

From here, push through your heels and squeeze your glutes to lift your hips up until your body forms a straight line from your knees to your shoulders. As you get stronger, focus on getting your shins as close to vertical as you comfortably can at the top of the movement. Pause, then slowly lower your hips to return to starting position. That’s 1 rep. Do 8 to 10 reps total. 

Frequency: Glute Bridge is a safe exercise to do every day.

December 3: Tightrope Walk

Slips and trips can happen at any age. But they’re especially top-of-mind for older adults. That’s because falls are the leading cause of injuries among adults over 65, according to the Centers for Disease Control and Prevention. In fact, they are responsible for nearly all hip fractures.   

The silver lining? Doing a few simple balance exercises every day goes a long way toward lowering your chances of falling. When you practice moves like standing on one leg at a time, you’re prompting your body and mind to work together to stay upright and hold good posture, explains the American Council on Exercise.   

The Tightrope Walk is one of our favorite balance exercises that can be done anywhere, anytime.  

How to do it: When you’re walking around the house, take 30 to 60 seconds to pretend you’re walking on a narrow tightrope. Looking forward and walking close to a wall to help support your balance, step one foot in front of you so that your front foot’s heel is touching or almost touching your back foot’s toes. Focus on keeping your body weight centered over the imaginary rope. When you run out of space, turn around and walk in the opposite direction.  

Make it harder: Once you get really skilled, you can try moving backward. Just be sure you’re in a room with clear space for walking. And keep close to that wall for support! 

December 2: Sit-to-Stand

As useful as it is to stand up with the help of your arms, it’s even better if you can stand up without their help. To do that, you need strength in your lower body, and this exercise delivers.

How to do it: If you’d like support, perform this exercise near a wall you can grab. Sit on the edge of a sturdy chair with your feet flat on the floor. Rest your arms on your hips, cross them at your shoulders, or hold them in front of you for counterbalance. Engage your core.

Push down through your feet to stand up, keeping your chest up and trying not to use your arms for help. Pause, then slowly lower back down. That’s one rep. Do eight to 10 reps.

Make it easier: It’s okay if you can’t stand up all the way. Push up just a couple inches. Once you feel some tension, release to sit back down.

Frequency: Sit-to-Stand is a safe exercise to do every day. You can do it whenever you need a movement break. Or try doing three sets of eight to 10 reps after a walk or as part of a strength-training circuit.

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