Starting an exercise routine doesn’t have to feel overwhelming. For most seniors, exercise isn’t about pushing limits—it’s about feeling your best and staying active in the things you love. 

“Exercise doesn’t have to be as intense [as when you were younger],” said Bobby Brown, head trainer at Crossroads Fitness in Grand Junction. “As you age, it’s more about working the body for what it will give you that day to make you feel better.”

Denny Granum, 83, reaches while holding a partial plank.

Longtime Crossroads members Denny and Cindy Granum are living proof of the benefits of consistent exercise. For the past seven years, they’ve trained three days a week with personal trainer Amber Dalley. At 83, Denny still hits the ski slopes each year, while Cindy, 71, stays active playing pickleball. 

Denny prioritizes regular workouts to prevent injuries and enjoy his favorite activities, like skiing, walking and biking.

“When you get older, you’ve got to maintain the same fitness goals as you’ve had all along,” said Denny. “You may not do as much weight or do as many reps, but you have to be consistent.”

THE STRUGGLES OF STAYING FIT

Brown noted that loss of mobility is one of the biggest challenges to exercising after age 50. However, targeted workouts that build strength, flexibility and balance can make everyday tasks—like housework or getting in and out of a car—easier while reducing the risk of falls.

To address these challenges, trainers like Dalley incorporate simple balance exercises into their clients’ routines, including calf raises, standing on one foot and heel-to-toe walking. She stressed the importance of starting early, as falls could lead to bigger problems later in life.

“You don’t realize your balance needs improving until you’re doing a balance exercise and you’re wobbling,” said Dalley.

Linda Stout, 76, credits her workouts for helping her remain independent after knee surgery a few years ago.

Cindy Murray, 75, and Linda Stout, 76, balance on one foot as they pass a ball between their hands.

“Everyone thought I’d need help getting in and out of the car, but because of my workouts, I could do it myself,” she said.

Regular exercise has improved not only her strength and balance, but also her mood. 

“I tend to get depressed easily, but coming here completely switches things for me,” she said.

Stout and Tina Snover, 48, both value the social connections that come with group fitness. Stout joined Crossroads eight years ago after a friend invited her to a small-group training session. Today, she continues to work out with that same friend in a group led by Brown three times a week. 

Similarly, Snover credits the friendships she’s built in her group for keeping her motivated.

“I’ve worked out more than I would on my own,” said Snover, who trains with Dalley. “You get to be friends with all kinds of people and it’s great—especially when people older than you, like Cindy and Denny, kick your butt!” 

Snover began exercising a year ago to boost her stamina after realizing how difficult it had become to climb stairs without feeling winded.

“I thought to myself, I should be able to run upstairs without needing to rest, and I’ve hit that goal,” she said. 

WHY EXPERT COACHING MATTERS

Whether in a group setting or one-on-one training, having someone to hold you accountable, customize your workout and monitor progress can make all the difference. Working with a trainer also ensures exercises are performed correctly, reducing the risk of injury. 

Crossroads Fitness trainer John Ball guides Frank Westcott, 54, through a stability ball exercise to improve balance and strengthen core muscles.

After selling his business of 40 years, Dave Hibberd, 64, began working out at home using a TRX suspension trainer. However, he wasn’t confident he was exercising correctly to achieve the results he wanted. 

“I do a lot of scuba diving, and I noticed my performance wasn’t what I wanted out of myself. I figured it was time to get back into shape,” he said.

That’s when he decided to get help from Crossroads trainer John Ball.

“It’s made a huge difference,” said Hibberd. “I don’t want to be a bodybuilder. I just want to get toned and get my cardio back to what it used to be.”

Trainers like Ball prioritize safety, adapting exercises to accommodate joint issues or chronic conditions.

“If there’s pain, we’re not doing it,” said Ball.

Denny echoed the importance of easing into fitness, especially for seniors..

“A lot of friends of mine don’t do anything in their 60s and 70s, and then all of a sudden they’re like, ‘I better start working out.’ Then they overdo it and get hurt,” he said.

At the same time, having a trainer can provide the right amount of challenge while staying within safe limits. 

“Amber makes me do things that I can do but I don’t want to do it,” said Snover. “We joke with her that in her training, she must’ve taken a class on putting up with whining!”

SMALL STEPS, BIG RESULTS

Whether it’s joining a group, hiring a trainer or adding a few minutes of movement to your day, the journey to better health begins with small, consistent steps. 

Shelley Friesen, 63, does side lunches while holding a kettlebell under the watchful eye of her trainer John Ball.

“Coming in for 30 minutes a day makes your brain function better for the rest of the day,” said Brown. 

Even short daily workouts can provide significant benefits, including improved cognitive function, reduced depression and increased energy. Trainers often include balance drills and coordination exercises to boost mental sharpness. 

Cindy emphasized the importance of making fitness a habit. She faced a temporary setback after breaking her leg a few years ago but was determined to return to exercise.

“If you get out of the habit, it’s too easy not to come back,” she said.

Ball encouraged seniors to set realistic and manageable goals.

PRO TIPS FOR SENIORS

For those who prefer exercising at home, minimal equipment like resistance bands or a TRX suspension trainer can be incredibly effective. Simple exercises such as wall push-ups, chair-assisted bodyweight squats or balancing on one foot are excellent ways to start. 

“The most basic equipment you need is your body,” Ball explained.

For improving flexibility and balance, Ball recommends exercises like stepping over hurdles, windmill stretches or transitioning from a downward dog pose into a push-up.

Brown suggested balancing on one foot while passing a ball between your hands and incorporating strengthening movements like shoulder presses or counter push-ups to engage multiple muscle groups and improve overall mobility.

Clients should always consult their healthcare provider before beginning any new exercise routine.

There are many gyms and personal trainers in the area; here are some resources to get you started:

Crossroads Fitness
Grand Junction Airport | 970-242-8746
Downtown Grand Junction | 970-241-4030

Mesa Fitness
Grand Junction | 970-255-1656
Clifton | 970-523-4500

Fruita Community Center
970-858-0360

Montrose Recreation Center
970-249-7705

Bill Heddles Recreation Center
Delta | 970-874-0923