At 73, Nancy Mimms is a shining example of vitality and strength. As a dancer and a fitness instructor at Bay Club, she has dedicated her life to movement, starting her journey with ballet at age 12. Nancy proves that age is just a number—it’s never too late to embrace fitness and live an active, fulfilling life. Here she shares her favorite exercises, designed to inspire you to maintain or kick-start your own fitness journey.
Before diving into these exercises, it’s important to note that if you’re a beginner or returning to physical activity after an injury, consider consulting a certified fitness professional for personalized guidance. Always stop if you experience any pain during exercise and seek appropriate help.
Nancy Mimms is a certified personal trainer and group fitness instructor with Bay Club. She has over 30 years of experience in the dance fitness arena, having taught across both US coasts and in Europe. Nancy holds ACE certification and is also a personal trainer recognized by ACSM as a Clinical Exercise Physiologist.
Effective Exercises to Try
Ready to Begin? You can perform the exercises below using just your bodyweight, or enhance your workout with light dumbbells and resistance bands. Check out the best adjustable dumbbells for home workouts.
- Squats: “Try wall sits (weighted or not): stand with your back against a wall and move your feet forward until your knees form a right angle. Hold this position for up to a minute. For added intensity, hold weights or two filled water jugs. Once you’ve mastered this, transition to free squats with 12-15 repetitions.”
- Side Steppers (Hip Abduction) with resistance bands: “Using a circular band, position it around your thighs (for easier resistance) or ankles. Start in a slight squat and step sideways until you reach fatigue, then switch directions. This is great for hip and outer thigh strength.”
- Farmer’s Carries: “Though straightforward, carrying weights challenges core and grip strength. Use equal weight in both hands—shopping bags filled with canned goods or filled water jugs work well. Measure success by distance or time.”
- Wall Push-ups: “Place your palms on a wall at shoulder height. Increase the challenge by stepping back. Progress to using a table or doing knee push-ups. Eventually, try floor push-ups while keeping your body aligned.”
- Planks: “Start with forearms on the ground and feet straight. The closer to the floor you are, the more challenging it becomes. Begin with 30 seconds; increase as you get stronger. For an added challenge, try side planks or other variations.”
Benefits of Strength Training
The exercises mentioned above can significantly enhance functional fitness, allowing you to perform daily tasks effortlessly, such as carrying groceries or rising from a chair. By strengthening your muscles, you can also help prevent injuries and falls.
As we age, we naturally lose 3-7% of our muscle mass every decade, with this rate doubling after age 60. Engaging in strength training can help combat this loss, preserving muscle fibers essential for everyday activities and stability.
In addition, strength training benefits cognitive function and metabolic health—crucial aspects of aging successfully. You can achieve a rewarding workout by starting with bodyweight exercises, and the routines outlined above can be adapted as you become fitter and stronger.
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