Maintaining strength and independence is important at every age. For Anthony Byers, director of The Becoming Center, motivating older adults to improve their physical activity with proper exercise and nutrition is not just how he helps individuals enhance their overall well-being, it’s what fuels his passion for the work he does every day. He’s sharing his best full body exercises for older adults to improve their strength and live life healthfully.

At The Becoming Center, there is a real sense of community. There is no judgment here, and members feel inspired to become the best version of themselves.

–Anthony Byers, director of The Becoming Center

Professionally trained exercise physiologists and nutrition counselors offer members at The Becoming Center personalized wellness programs, group exercise classes, and nutrition plans to help them reach their health and fitness goals in a safe and effective manner. “Safety is a top priority here,” says Anthony, “we meet you wherever you are in your fitness journey, and create a plan that works for you to enhance every member’s quality of life and overall well-being.”

Become your best self and reach your fitness goals! Visit The Becoming Center’s website by clicking here!

Anthony’s Tips for Safe and Effective Full Body Exercises

  • Consult with your doctor before starting any exercise program.
  • Seek help from an Exercise Physiologist and/or Personal Trainer to learn how to safely perform exercises and make any necessary modifications.
  • Prioritize safety
  • Develop consistency: make exercise and physical activity a part of your routine
  • Focus on compound movements that incorporate multiple joints and mimic real-life activities

Your Full Body Workout

Start with 10 repetitions of each exercise. Repeat the entire circuit one time. Modify as needed.

1. Squats

  • Start with feet a little wider than shoulder width. Begin to squat down by bending your knees and sitting back while keeping your back straight.
  • Keep your feet flat on the ground and do not allow your knees to cave in towards each other. Aim to get your upper leg parallel to the ground, then return to standing position.
  • Feel free to place a chair behind you for assistance. Remember, safety first!
  • If you want to add weight, hold a dumbbell or kettlebell in a goblet position securely against your chest.
  • Be conscious of your range of motion. If your mobility is limited, seek professional advice to help identify the reason and appropriate modifications.

2. Dumbbell Row

  • Start in a standing position with a dumbbell in your right hand, behind a bench. Lean forward, placing your left hand on the bench in front of you. You should have bent knees and your upper body should be tilted forward, with a straight back. Starting with the weight hanging straight down, pull the weight up towards your rib cage, then lower again, controlling the weight the whole time.
    • Be sure to keep your back straight and your shoulders square the whole time. Your shoulders should not turn or rotate, and should not dip down with the weight.

3. Plank

  • Start with hands and knees on the ground. Raise your body putting your weight only on your elbows and toes.
  • Keep your body in a straight line from the back of your head to the back of your heels.
  • Your elbows should be directly under your shoulders, and your toes under your heels. Do not allow your hips to sag toward the ground, or raise up toward the ceiling.
  • Hold this position for 10 seconds.
    • Feel free to try different variations as needed, including working from your hands or knees.
    • If this is too challenging, try modifying by starting with your hands elevated on a bench or another secure place.

4. Push Up

  • Start by lying on the ground, facing down, with your hands just outside your chest. Use your arms to press your body off of the floor.
  • Keep your body in a straight line. This will require core strength, similar to the plank.
  • This should not cause any pain in your shoulders.
  • Feel free to perform push-ups on your knees. If this is difficult, try starting with your hands elevated on a secure item like a bench or bar.

5. Suitcase Carries

  • Start with a dumbbell in one hand, brace your core, and walk 10 steps forward on each foot. Switch the weight to the other hand and repeat.
  • This is a core exercise. You should work to brace your core to prevent any shoulder movement. Your shoulders should not turn, rotate, dip, or raise.
  • Imagine this like carrying a heavy bag of groceries (or a suitcase).
  • Be careful picking up and putting down the weight

Become Your Best Self and Discover the Possibilities of Living Well at The Becoming Center

The Becoming Center new year's resolution

Director of the Becoming Center since 2016, with over ten years of experience in the professional health and fitness industry, Anthony says what he enjoys most about his job is helping people become better versions of themselves.

When I see members come in here and transform not just their physical health, but their overall quality of life and well-being, it confirms everything I love about my work.

Transforming the lives of members every day, Anthony says that when attempting to reach your fitness goals it’s important to understand your own limitations.

“Start where you are. You are not competing with anyone else and the most important thing is to develop consistency. Just try to get a little better over time. Improvement can come in many ways.”

Members who join The Becoming Center have a world of opportunity when it comes to improving their wellness and nutrition. With a rotating schedule of group exercise classes including yoga, water aerobics, Tai Chi, and more, as well as personal training sessions, nutrition counseling, and alternative therapies, members are empowered to reach their fitness goals in ways that work for them.

“It’s all about making exercise enjoyable and fun, and for each member, that means something different. At The Becoming Center, we’re a close-knit community and our members come here on a regular basis. Many of them workout four or five times each week. It’s because they have fun here and exercising for them just means spending time with friends. It’s great to be able to enhance the quality of our lives together.”

Live your best life and achieve your fitness goals. Visit The Becoming Center today!

And to step up your fitness routine and strengthen your core check out these ab exercises (with no crunching necessary)!

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