At 83, Suki works out every day, walks and plays pickleball. Her daughter, American trainer Kate Nolte, 47, has shared the nine one-minute moves they do together, and none of them requires a gym or any equipment.
In short
- Kate Nolte created Quick Minutes, a program of short bodyweight workouts for women.
- Her mother, Suki, 83, follows it every day, and her daughter says she is now stronger, more flexible and better balanced.
- The routine has nine moves of about one minute each, all adaptable to your level.
A mother and daughter routine
Nolte, who posts on Instagram as @tulumtrainer, is the creator of Quick Minutes, an online program of 15- to 30-minute workouts combining strength, mobility and cardio, aimed at women over 40. The program, which requires no gym, also includes six-week challenges and guided video demonstrations.
When her mother started following the program, she did not stop. According to La Nación, Suki now does her Quick Minutes every day, alongside walking and pickleball, and her daughter says she has become stronger, more flexible and better balanced. In her posts, Nolte calls her mother living proof that it is never too late to feel strong and joyful, as Il Fatto Quotidiano also reports.
The 9 exercises they do together
Each move lasts about one minute, and the intensity can be adjusted to each person’s fitness level:
- Small jumps in place. Easier version: alternating heel raises or a gentle march.
- Arm waves, fluid movements that work shoulder mobility and coordination.
- Arm swings, controlled, with the body following the motion.
- Gentle trunk twists, without forcing the back.
- Front kicks, lifting one leg at a time with control.
- Body rotations, within a comfortable range of motion.
- Golf swings, mimicking the movement with a gentle torso rotation.
- Punches, alternating arms forward, like boxing without contact.
- Curtsy steps, crossing one leg behind the other and bending the knees, holding on to a support if needed.
Why it matters after 60
This kind of routine matches what health authorities recommend. The Centers for Disease Control and Prevention advises adults 65 and older to do muscle-strengthening activities at least two days a week, along with regular balance activities and 150 minutes of moderate aerobic activity weekly.
The CDC adds that if those targets feel out of reach, any activity is better than none. Short sessions like Suki’s are one way in, much like the little-and-often habit Sharon Stone swears by or this simple wall exercise for upper-body strength.
How to start safely
- Begin with the easier versions, especially for jumps and kicks.
- Keep a chair or counter nearby for balance moves.
- Stop any movement that causes pain.
This routine is based on Nolte’s own experience and her mother’s testimony, not on a clinical study. Anyone with joint problems, balance issues or a heart condition should check with a doctor before starting a new exercise program.
Nine minutes, no equipment and a workout partner you love. At 83, Suki shows that staying strong can start with one minute at a time.
