As one of the 2025 Senior Planet Sponsored Athletes, Shebah Carfagna is sharing updates on her health and wellness journey with our community this year. Get to know more about Shebah in her first blog post, and discover her blueprint for pain management. Ready to build your own foundation for a better quality of life? Read Shebah’s research-backed fitness tips below!

Aging well isn’t about slowing down. It’s about moving forward with strength, vitality, and purpose. I know from firsthand experience – you should be the CEO of your own health. That means investing in your body the same way you invest retirement savings.

Whether you’re in your 30s or 80s, the right kind of movement maintains strength, flexibility and therefore independence. I have found that five essential modalities – grounded in science and shaped by years of coaching older adults – can be your foundation for a better quality of life. The good news? Everyone reading this blog can participate at their level!

Modality 1: Strength Training – Build the Body that Carries You Forward

As we age, we naturally lose muscle mass – a process called sarcopenia – which can lead to weakness, fatigue, and even frailty. My research from the National Institute on Aging shows that consistent weight bearing training can reverse much of this decline. In fact, just 90 minutes of resistance exercise per week is linked to about four years of “biological youthfulness.” (That’s only 13 minutes a day!)

Try This:

• Chair Sit-to-Stand: Sit on a sturdy chair. Stand up without using your hands, then sit back down slowly. Repeat 10-15 times.
• Resistance Band Rows: Anchor a band at chest height. Pull the handles toward your ribs, squeezing your shoulder blades together.
• Bodyweight Squats: Hold a countertop or chair for support if needed. Lower your hips back and down, then rise with control.

Takeaway Tip:

“Strength is the foundation of independence. Train smarter, not harder. It’s about consistency, not intensity.”

Modality 2: Balance Work – Stay Grounded and Steady

Falls are one of the greatest threats to longevity, but they’re not inevitable. A global review published in the International Journal of Behavioral Nutrition and Physical Activity found that regular balance and functional training reduces fall risk by as much as 30%.

Try This:

• Single-Leg Stand: Hold onto a chair and lift one foot off the floor. Balance for 20-30 seconds, then switch legs.
• Heel-to-Toe Walk: Walk a straight line, placing one heel directly in front of the other.
• Sit-to-Stand with Pause: Rise from a chair, pause at the top for a breath, then lower slowly.

Takeaway Tip:

“Balance isn’t just physical, it’s mental. Practice it daily, even while brushing your teeth.”

Modality 3: Mobility and Flexibility – Keep Your Freedom of Movement

Mobility – the ability to move with ease and control – is key to movements without pain. Simple stretching and mobility activities protect your joints, improve posture, and reduce sedentary stiffness.

Try This:

• Cat-Cow Stretch: On the floor (or leaning on a countertop) round your spine up (cat), then lower and lift your chest (cow).
• Seated Torso Twist: Sit tall, place your right hand on the chair back, and gently rotate to look over your shoulder. Repeat left.
• Hip Hinge: With a flat back, push your hips back as if closing a car door. Return to standing.

Takeaway Tip:

“Think of mobility as oil for your body’s engine. The more you move, the better you feel. Motion is lotion to the body.”

Modality 4: Cardiovascular Exercise – Keep the Heart of Longevity Beating Strong

Walking, biking, swimming, or dancing – these activities keep your heart, lungs, and circulation thriving. Cardiovascular movement also boosts mood, brain health, and energy.

Research shows that walking leads to longevity, and walking most days of the week lowers risk for chronic diseases. Start walking with an attainable goal like number of steps, and increase by 500 steps each time you walk. Studies show that even small increases provide real benefits to your overall heath.

Try This:

• Walking: Walk at a pace where you can talk but not sing.
• Recumbent Bike: A great option for joint-friendly cardio.
• Water Aerobics: Builds endurance while easing joint strain.

Takeaway Tip:

“Move with joy. Find your rhythm – the music, scenery, or walking partner that keeps you coming back.”

Modality 5: Power and Quickness: Move Like Life Depends on It – Because It Does

Power – how quickly you can produce strength – is a predictor of independence. Quick movements help you catch yourself during slips or react faster in daily life.

A Mayo Clinic study found that muscle power, not just strength, was a stronger indicator of longevity among older adults.

Try This:

• Step-Ups: Step up on one step in your home. Push down through your heel, bring up the other leg then step down. Do this sequence beginning with both legs for 10 times. You can repeat as many time as you wish.
• Fast Marches: March in place with high knees for 30 seconds.
• Timed Sit-to-Stand: Rise from a chair as quickly (and safely) as possible, then sit down slowly.

Takeaway Tip:

“Power is your body’s emergency response system. Train for quickness. It keeps you sharp and ready.”

The Pro-Aging Perspective

You goal is to stay the course during your journey. It’s not a race – it’s all about longevity. Focus on moving well, not moving more. Every rep, every step, and every stretch is a vote for your future self.

Make these five types of exercise part of your weekly rhythm, and you’ll build not just a longer life, but a stronger, freer one!

Join Me Live!

If you want to work out together, I’ll be sharing these five modalities with the Senior Planet community at my hybrid presentation on Wednesday, November 19, at 1:30pm EST. Join me online via Zoom, or at the Senior Planet center in Wynwood, Miami!

Mark your calendar, and stay tuned to seniorplanet.org/fitness and seniorplanet.org/miami for more details posted soon.

In need of a little motivation to get moving? Join our daily health and wellness programs, stay tuned to the latest news and articles from SeniorPlanet.org by signing up for The Orbit weekly newsletter, and follow us on social media (Facebook | YouTube | Instagram) to get to know these awe-inspiring athletes. You might just find a new love for fitness along the way!

Images courtesy of Shebah Carfagna. Learn more about Shebah and her Ageless Workout method at agelessworkout.com and @agelessworkout_method on Instagram.