A personal trainer is a carer for two elderly family members—this is the gentle five-move workout she does to keep them active and mobile

One of the most interesting aspects of my job is learning what inspires fitness professionals.

You may be surprised to hear it’s rarely aesthetics.

This is certainly true of Liz Heikkila, a personal trainer at Life Time Minnetonka.

She cares for elderly relatives—her 95-year-old grandma and 75-year-old autistic and physically disabled aunt—and is an active mom herself. Her passion is helping people start—or start over—with fitness.

“I have loved helping keep my family moving and active in all stages,” she says.

She uses the following lower-body exercises with her elderly family members, helping them build the strength and endurance they need to stay mobile and active.

1. Sit-to-stand
2. Seated march
3. Calf raise
4. Hamstring curl
5. Hip half circle

Here’s how to do them.

1. Sit-to-stand

Sets: 3 Reps: 8 Rest: 2min

• Stand with your feet hip-width apart, with a chair right behind you and your hands clasped in front of your chest.
• Push your buttocks back and bend your knees to lower yourself into the seat, keeping your knees in line with your ankles and your chest facing forward.
• When your buttocks tap the chair seat, push through your heels to stand.

Make it harder: Hold a weight at your chest, keeping your spine and chest upright.

2. Seated march

Sets: 2 Reps: 10 each side Rest: 1min

How to do it:

• Sit on a chair with your feet hip-width apart.
• Raise your right knee and lower with control.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: Place a light resistance band around your foot arches to increase the resistance.

3. Calf raise

Sets: 2 Reps: 10 Rest: 1min

How to do it:

• Stand facing a counter or sturdy surface with your feet hip-distance apart and your hands on the surface for support.
• Press into the balls of your feet and raise your heels.
• Pause at the top of the movement.
• Lower slowly with control.

4. Hamstring curl

Sets: 2 Reps: 10 each side Rest: 1min

• Stand facing a counter or sturdy surface with your feet hip-distance apart and your hands on the surface for support.
• Shift your weight onto your right foot.
• Bend your left knee to raise your heel behind you toward your butt.
• Hold for a moment, then extend your left knee to lower your foot.
• Repeat on the other side.
• Continue, alternating sides with each rep.

5. Hip half circle

Sets: 2 Reps: 10 each side Rest: 1min

• Sit on a chair with your feet close together.
• Raise your right knee and rotate it out to the right, moving from your hip, creating a semicircle in the air with your knee.
• Lower your right foot to the floor, then reverse the movement back to the starting position.
• Repeat on the other side.
• Continue, alternating sides with each rep.