The SilverSneakers Mobility class is 30-minutes in length and follows a 3-segment class format. The class includes:
- 10-minute Warm-Up and Range of Motion segment
- 10 minute of Work segment
- 10-minute Stretch and Relaxation segment
Three-Segment Details
Each class segment targets the lower body, upper body, and core, providing a consistent structure that’s clear and easy to follow. This balanced format ensures all major areas of the body are addressed through multi-joint exercises that support everyday movements and activities of daily living (ADLs).
Maintaining the exercise order of lower body → upper body → core aligns with strength training best practices. Research supports working larger muscle groups and multi-joint movements first while the body is fresh, which promotes proper form, effective muscle engagement, and lowers the risk of injury (Simao et al., Sports Medicine, 2012). Completing the class with core exercises ensures stabilizing muscles are not prematurely fatigued, supporting safe movement throughout.
- Lower body exercises strengthen the hips, glutes, quadriceps, and lower legs, which are essential for functional tasks like standing, walking, and lifting.
- Upper body exercises target the shoulders, chest, and back, enhancing daily activities such as reaching, carrying, and pushing.
- Core exercises build stability and strength through the trunk and hips, improving posture, mobility, and balance from front to back.
This three-part approach delivers balanced training for all major muscle groups, improves overall mobility and function, makes everyday movements more efficient, and helps reduce the risk of injury.
