Exercise Examples and Videos

Find exercise videos and guides for American Indian and Alaskan Native children, adults, and older adults.

Explore the research on yoga for health, and follow along to a demonstration of common yoga poses.

Follow along to sample workout videos for older adults, including these and more:

• 4 Flexibility and Cool Down Exercises for Older Adults (10 minutes)

• 15-minute Workout for Older Adults

• 6 Flexibility Exercises for Older Adults (20 minutes)

Learn how to loosen tight muscles and release tension with these sample stretches. 

Find videos of yoga routines for calming, balancing, and strengthening. Plus, learn about the health benefits.

Discover how to safely perform different strength exercises, including:

• Carries (e.g. farmer's carry)
• Deadlifts
• Lunges
• Pull Movements (e.g. rows)
• Push Movements (e.g. overhead press)
• Squats

Use these videos to find ideas for exercises that rely on bodyweight or common household items.

Use these 5-10 minute videos for quick exercise breaks, or try them one after another for a longer workout.

Learn how to perform common stretches and exercises with these short videos.

Follow this 60-minute yoga routine to relax your body. Seated pose options are also cued.

Learn how to perform different exercises, including tricep kickbacks and calf raises, with these how-to videos.

Find videos on exercise for beginners:

• At-Home Workout - Cardio Interval (14 minutes)
• At-Home Workout - Beginner Strength Training (18 minutes)
• Seated Strength, Cardio, and Stretching (10 minutes)

Try this 5-minute cardio class as mid-day break. This class is in American Sign Language (ASL) with closed captioning.

Try this 5-minute chair yoga class as mid-day break.

Take a break for exercise with this fitness dice activity, or try other exercise breaks including Keep It Up and Beach Ball. 

Take a break from work to stretch with this short video or check out the Stretch Break #2 or Stretch Break #3 videos for other routine options.

Work on your balance in this 15-minute tai chi warm-up class.

Follow this short video to make a bean bag toss with items commonly found in kitchens and at home! 

Try these gentle yoga poses to support your body and mind.

Perform this at-home strength routine using light weights. If you don't have weights, canned goods or full water bottles will work.

View sample yoga poses that can be done seated in a chair. 

Use these step-by-step instructions and images to guide your child through a simple yoga routine.

Check out sample exercise routines that use no or minimal equipment, including:

• Strength Training with Stretch Tubes
• Strength Training with Medicine Balls
• Low Back Injury Prevention Exercise
• Strength Training with Floor Work
• Strength Training with Stability Balls

Find suggestions to add more activity into daily routines and to meet the 30 minutes of daily physical activity recommendation.

Browse games that preschoolers and parents can play to get moving at home. Find videos for 20+ activities including an active bingo, alphabet stretch, food relay, and musical shapes.

Follow along to these 7 kid-friendly, dance videos for a fun, family workout.

Learn exercises that can be done at home— no equipment needed.

Work out at home in 30 minutes or less with these exercise videos:

• Warm-Up Videos
• Pregnant and New Mom Workouts
• Core Strengthening Workouts
• High Intensity Interval Training (HIIT) Workout
• Stretch Band Workouts
• 30-Minute Full-Body Workout