Mobile Senior Fitness
In-Home Personal Trainer for Seniors in Albuquerque
Helping Older Adults Stay Strong, Active & Independent
Welcome to the Fall Resilience Program
A simple, guided system to help you improve balance, strength, and mobility for everyday movement at home.
Take your time. Move slowly. Use support such as a wall, counter, sturdy chair and/or a partner whenever needed. Plan ahead and anticipate what will happen when you lose your balance. Remember, in order to improve balance, there has to be a bit of a challenge which DOES involve risk. Safety is my #1 priority and it must also be your number #1 priority as you are doing this solo with no hands on guidance from myself.
What to expect
• Short, guided video sessions
• Simple movements you can do at home
• A focus on safety, control, and confidence
• Progression built step by step
How this program works
You will move through a series of video sessions in order. Each one builds on the last, helping you develop more stability and confidence in everyday movement.
There is no rush. You can repeat any session as many times as needed before moving on. Its often best to practice in small movement sessions of under 10 minutes. Some people like to spend 5 minutes every hour and find that works much better than one long session.
Important reminder
Nothing in this program should feel rushed or unsafe. You can pause, rest, or modify any movement at any time.
Use support (a chair, counter, or wall) whenever needed to stay steady and confident.
Daily Mobility Warm-Up
Purpose
Gently reduce stiffness and prepare the body for walking, balance, and everyday movement.
How often
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Perform daily if possible as the routine takes only about 5 minutes!
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Safety/setup
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Move slowly and comfortably.
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Use support as needed and avoid forcing painful movement.
Key focus points
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Slow, comfortable movement
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Deep breathing...don't hold your breathe
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Staying relaxed and controlled
Weight Shifting
Purpose
Practice gently shifting body weight forward, backward, and side to side to improve balance awareness and confidence.
How often
Perform daily. You can't over train on this!
Safety/setup
Stand near a sturdy chair, counter, or wall. Move slowly and use support as needed.
Key focus points
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Slow and controlled weight shifting with hyper focus on feeling the ground THROUGH the bottoms of your feet
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Staying relaxed during movement with soft knees
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Taking time before returning to center
Step and Hold
Purpose
Practice controlled stepping forward, sideways, and backward if you feel safe while improving confidence with weight transfer and brief single-leg support.
How often
Perform daily if possible.
Safety/setup
Stand near a sturdy chair, counter, wall or have a partner. Use support as needed and keep movements slow and controlled.
ATTENTION:
Backward stepping may feel less comfortable or more challenging at first.
Please be mindful of objects behind you and have a safety route planned if you get into trouble (wall, counter, partner, etc).
Start with very small movements and prioritize control over distance.
Key focus points
• Small, controlled steps
• Brief pause after stepping
• Taking time before returning
• Staying close to support
Step and Return
Purpose
Practice controlled stepping forward and sideways while improving coordination, weight shifting/transfer weight, and confidence with movement.
How often
Perform daily.
Safety/setup
Stand near a sturdy chair, counter, or wall. Use support as needed and keep movements slow and controlled.
The stepping foot should lightly tap the floor (not enough pressure to kill a roach) before returning to the starting position. There is no need to step far or move quickly.
Key focus points
• Slow and controlled weight shifting
• Light, comfortable foot taps
• Returning smoothly to starting position
• Staying close to support
Step and Reach
Purpose
Practice coordinated stepping and reaching to improve balance awareness, weight transfer, and confidence with movement in different directions.
How often
Perform most days of the week. A good starting point is 5-10 reps with both legs stepping forward and 5-10 reps stepping sideways.
As with anything, the body is GREAT at adapting if you take it slow and add about 5-10% more volume weekly although this is NOT a hard rule.
Safety/setup
Stand near a sturdy chair, counter, or wall. Use support as needed and keep movements slow and controlled.
Step comfortably while adding a gentle two-hand reach at waist to chest height but you can experiment with going lower.
There is no need to reach far or move quickly.
Key focus points
• Slow and controlled weight shifting
• Comfortable stepping and reaching
• Smooth coordination between upper and lower body
• Staying close to support
Sit to Stand
Purpose
Improve lower-body strength and build confidence standing up from a chair during everyday activities.
How often
Perform 3–4 days per week.
Start with 1–2 sets during the first week of 10 reps and gradually build toward 2–3 sets of 10–15 repetitions over time as comfortable.
Safety/setup
Use a sturdy chair that does NOT move and does NOT have wheels.
Keep support nearby if needed and move at a controlled pace.
If you get dizzy doing this activity, please consult your doctor.
Use your hands as much as necessary at first. The goal is gradual improvement, not perfection.
Key focus points
• Controlled standing and sitting
• Leaning forward before standing
• Slow return to the chair
• Breathing steadily throughout the movement
Hip Hinge
Purpose
Practice safely bending at the hips while improving body awareness, balance, and lower-body control during everyday movement.
How often
Perform 3–4 days per week.
Start with 1 set during the first week and gradually build towards 2–3 sets of 10–15 repetitions over time as comfortable.
Safety/setup
Stand near a sturdy chair, counter, or wall if support is needed. Keep movements slow and controlled throughout the exercise.
The movement should feel like gently reaching the hips backward rather than bending heavily through the low back.
Key focus points
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Slow and controlled movement
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Shifting the hips backward towards a chair or wall or counter
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Keeping movements comfortable and controlled
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Returning to standing smoothly
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Breathing steadily throughout the movement
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Many people will feel a nice stretch in their hamstring with this activity.
Heel Raises and Forefoot Lifts
Purpose
Improve lower-leg strength and build support for walking, balance, and everyday movement.
How often
Perform 3 days per week.
Start with 1–2 sets of 10 reps and gradually build toward 2–3 sets of 10–20 repetitions over time as comfortable.
Safety/setup
Stand near a sturdy chair, counter, or wall and use support with both hands at all times. Move slowly and focus on control rather than speed.
Lift only as high as feels comfortable and avoid rushing through the movement.
Key focus points
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Slow and controlled movement
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Shift forward and push THROUGH your big toe and try to go as high as you can with both hands on a counter as this is a strength focused activity.
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Comfortable lifting and lowering
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Staying upright during the exercise
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Using support as needed
Marching in Place
Purpose
Improve stamina, balance, coordination, weight transfer, and comfort standing on one leg during everyday movement.
How often
Perform daily if possible. This is more of a "cardio" type of activity which can help improve your health in general.
Aim for 1–2 minutes total. Rest as needed and gradually build tolerance over time.
Safety/setup
Stand behind a sturdy chair, counter, or wall and use support with both hands.
The goal is to focus more on comfortable yet HIGH knee lift and building endurance rather than worrying about balance.
Key focus points
• Slow and controlled marching with high knees
• Comfortable weight shifting from side to side
• Upright posture during movement with hands on counter or chair
• Steady breathing throughout the exercise