New Year’s Challenge: Mix Cardio and Strength in One Workout

Maximize your time and boost your confidence with this seated two-in-one workout that you can do at home or the gym.

Keep up with the Strong Body, Strong Mind, Strong You Challenge here and on our Facebook page.  

Welcome to Week 2 of the Strong Body, Strong Mind, Strong You Challenge! Today, we’re going to double things up for you: A dynamic duo workout that combines both cardio and strength exercises. And we promise it’s not twice as hard.  

All types of movement offer advantages for building your physical and cognitive health, and cardio and strength training each have distinct benefits. Cardio delivers blood and oxygen to your muscles, and that includes your heart. Strength training will give you better mobility, balance, and joint support.  

When you put those two together, you tap into the best of both worlds, which is particularly important for healthy aging, says SilverSneakers LIVE trainer Shannon Thigpen.      

According to the American Heart Association, activities like cardio and strength training can lower the risk of heart disease, stroke, dementia, and type 2 diabetes as you age. Also, you’ll improve bone density, have fewer symptoms of depression, and may even improve your sleep quality. So if you can do all of that with one efficient workout, why not?      

Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or join one of 20+ SilverSneakers LIVE online classes. Check your eligibility here.  

How to Use the Seated Cardio & Strength Workout 

In this 10-minute workout, Shannon leads you through a combination of cardio and strength exercises that are good for all fitness levels. Not only is it a seated workout so you can do it anywhere, she also explains how to move with confidence, proper form, and have plenty of fun along the way.  

All you need is a sturdy chair and an optional set of light handweights. If you don’t have dumbbells at home, you can use cans of food or water bottles — or just your own bodyweight. Aim to do this workout two to three times each week. 

As always, safety is key. Get your doctor’s OK before beginning any new exercise program. If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.   

Love this and want more? Take a SilverSneakers LIVE Seated Strength (Express) Class! 

This gentle class provides a mix of upper and lower body exercises to boost your overall fitness in just 15 minutes. View the schedule and RSVP 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.