Shebah Carfagna sees aging as “a redesign, not a decline”. At 68, she is an inspiration. Refusing to let difficulties in life derail her, Carfagna is now a Senior Planet Sponsored Athlete. “I stand stronger than ever — not just in my body, but in my spirit,” she tells me.
Below, she shares the five exercises she does daily to build her strength and resilience. When we speak, she is recovering from her second hip replacement, so all of these exercises have been adapted to help her recover. As a reminder, if you’re recovering from a specific injury or you’re a complete beginner, it’s always best to seek personalized advice from a qualified professional.
Shebah Carfagna is a single mom who turned early morning workouts into a purpose driven career, Shebah has earned over 15 fitness certifications and co-founded the Ageless Workout Method. She champions resilience, mental toughness, and holistic wellness.
Here’s the 5 exercises I do daily to build strength and resilience
Carfagna’s daily workout starts with five minutes of mobility exercises as her morning coffee brews. These include seated ankle circles and seated leg marches to get the blood pumping, as well as arm swings. “Small acts with big impact,” Carfagna says.
Next up is the strength and resilience training, which takes around 10-15 minutes. Here’s the five exercises:
1. Supported squats to a chair
- To do this exercise, sit with your feet hip-width apart on the front of a chair. You should have a 90-degree bend in your knees, and your feet should be flat on the floor.
- Place your hands on your thighs, at the side of the chair, or across your body (this is the hardest variation).
- Lean forward slightly, shifting your weight into your feet, and engage your core as you push through your feet to stand up.
- Slowly lower yourself back down to the chair, controlling the movement. Gently tap the chair before standing again.
2. Wall or countertop push-ups
- Start by standing in front of a wall and take a couple of steps back. You should be able to stand with both hands flat against the wall.
- Bend your elbows and move your torso towards the wall, keeping your back straight and your core engaged.
- Push the wall away to straighten your arms and return to your starting position.
3. Resistance band rows or deadlifts:
- For this exercise you’ll need one of the best resistance bands. Hold each end of the resistance band, and place the middle of the band underneath your feet.
- From here, slightly bend your knees and hinge forward slightly, keeping your back straight.
- Pull against the band to perform a row, squeezing your shoulder blades, and taking your hands up to your torso.
- To complete a resistance band deadlift, stand on a long resistance band, with your feet in the middle and your hands holding on to each end of the band. The nearer your hands are to your feet, the higher the resistance will be as you stand up.
- To get into your deadlift starting position, lean over as far as you can, keeping your back flat. Stand up while holding onto the band.
- As you stand, the resistance will increase and you should feel the band stretch as you get to the end of the rep.
- Once you’re standing tall at the top of the movement, return to the starting position by bending at the hips.
4. Standing hip abductions
- To do this exercise, you might want to hold onto a wall, chair, or counter for support. Place one hand gently on the side, and stand with your feet together.
- Engage your core, thinking about sucking your belly button into your spine, and slightly bend the leg of the hand you’re using for support.
- Extend the other leg out to the side of your body, keeping your foot flexed, and your leg straight. Lift it as high as you can, then lower it back to the ground slowly and with control.
- Complete all of your reps on one side, then do the same number on the other side.
5. Core breaths and pelvic tilts, standing or seated
- Sit comfortably on a chair with your feet flat on the floor and your spine neutral.
- Breath deeply through your nose and allow your belly and rib cage to expand, relax your pelvic floor muscles as you do this.
- Breath out gently through your nose or mouth, drawing your ribs in, sucking your belly button into your spine, and think about drawing the pelvic floor muscles up and in.
Carfagna believes in training the mind, as well as the body. “Train your mind as much as your body,” she says. “Incorporate coordination drills, practice silence, embrace mindfulness—because neuroplasticity is your lifelong ally. And please, don’t wait for a crisis to build strength.”
Her workout ends with “one minute of gratitude or focused breath. Sometimes I add a coordination drill, like balancing on one leg with wall support, then switching sides,” she says.
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