{"id":991515,"date":"2026-11-09T03:45:00","date_gmt":"2026-11-09T08:45:00","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&#038;wetrend=4837d985-3"},"modified":"2026-11-09T05:55:04","modified_gmt":"2026-11-09T10:55:04","slug":"trainer-kate-nolte-47-my-mom-is-83-and-we-do-these-9-exercises-together-to-stay-strong-25497-c1","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/trainer-kate-nolte-47-my-mom-is-83-and-we-do-these-9-exercises-together-to-stay-strong-25497-c1\/","title":{"rendered":"Trainer Kate Nolte, 47: &#8220;My Mom Is 83, and We Do These 9 Exercises Together to Stay Strong for Life&#8221;"},"content":{"rendered":"<figure id=\"attachment_991527\" aria-describedby=\"caption-attachment-991527\" style=\"width: 1253px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-991527\" src=\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2026\/11\/iStock-2222269193.jpg\" alt=\"\" width=\"1253\" height=\"836\" srcset=\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2026\/11\/iStock-2222269193.jpg 1253w, https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2026\/11\/iStock-2222269193-300x200.jpg 300w, https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2026\/11\/iStock-2222269193-1024x683.jpg 1024w, https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2026\/11\/iStock-2222269193-768x512.jpg 768w, https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2026\/11\/iStock-2222269193-400x267.jpg 400w, https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2026\/11\/iStock-2222269193-155x103.jpg 155w\" sizes=\"(max-width: 1253px) 100vw, 1253px\" \/><figcaption id=\"caption-attachment-991527\" class=\"wp-caption-text\">Credit : supersizer<\/figcaption><\/figure>\n<p><em><strong>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.<\/strong><\/em><\/p>\n<p><!--more--><br \/>\n<b>In short<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kate Nolte created Quick Minutes, a program of short bodyweight workouts for women.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Her mother, Suki, 83, follows it every day, and her daughter says she is now stronger, more flexible and better balanced.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The routine has nine moves of about one minute each, all adaptable to your level.<\/span><\/li>\n<\/ul>\n<h2><b>A mother and daughter routine<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Nolte, who posts on Instagram as @tulumtrainer, is the creator of <a href=\"https:\/\/www.solin.stream\/tulumtrainer\" target=\"_blank\" rel=\"noopener\" target=\"_blank\">Quick Minutes<\/a>, 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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">When her mother started following the program, she did not stop. According to <a href=\"https:\/\/www.lanacion.com.ar\/lifestyle\/cuidado-cuerpo-belleza\/kate-nolte-entrenadora-tengo-47-anos-y-mi-mama-tiene-83-hacemos-juntas-nueve-ejercicios-para-nid05112026\/\" target=\"_blank\" rel=\"noopener\" target=\"_blank\">La Naci\u00f3n<\/a>, 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 <a href=\"https:\/\/www.ilfattoquotidiano.it\/2026\/10\/27\/mia-madre-ha-83-anni-ma-io-e-lei-ci-alleniamo-insieme-sviluppare-i-muscoli-e-un\" target=\"_blank\" rel=\"noopener\" target=\"_blank\">Il Fatto Quotidiano<\/a> also reports.<\/span><\/p>\n<h2><b>The 9 exercises they do together<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Each move lasts about one minute, and the intensity can be adjusted to each person&#8217;s fitness level:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Small jumps in place. Easier version: alternating heel raises or a gentle march.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Arm waves, fluid movements that work shoulder mobility and coordination.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Arm swings, controlled, with the body following the motion.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Gentle trunk twists, without forcing the back.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Front kicks, lifting one leg at a time with control.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Body rotations, within a comfortable range of motion.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Golf swings, mimicking the movement with a gentle torso rotation.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Punches, alternating arms forward, like boxing without contact.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curtsy steps, crossing one leg behind the other and bending the knees, holding on to a support if needed.<\/span><\/li>\n<\/ul>\n<h2><b>Why it matters after 60<\/b><\/h2>\n<p><span style=\"font-weight: 400\">This kind of routine matches what health authorities recommend. The <a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html\" target=\"_blank\" rel=\"noopener\" target=\"_blank\">Centers for Disease Control and Prevention<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The CDC adds that if those targets feel out of reach, any activity is better than none. Short sessions like Suki&#8217;s are one way in, much like the <strong><a href=\"https:\/\/graziamagazine.com\/us\/articles\/sharon-stone-68-credits-her-strength-to-one-little-and-often-habit-science-backs-it-25497-c1\/\">little-and-often habit Sharon Stone swears by<\/a><\/strong> or <strong><a href=\"https:\/\/graziamagazine.com\/us\/articles\/not-planks-not-squats-the-simple-wall-exercise-that-builds-upper-body-strength-after-60-25497\/\">this simple wall exercise for upper-body strength<\/a><\/strong>.<\/span><\/p>\n<h2><b>How to start safely<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Begin with the easier versions, especially for jumps and kicks.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Keep a chair or counter nearby for balance moves.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stop any movement that causes pain.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<p><span style=\"font-weight: 400\">This routine is based on Nolte&#8217;s own experience and her mother&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n","protected":false},"author":42690,"featured_media":991527,"template":"","format":"standard","categories":[2723],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.5 (Yoast SEO v20.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kate Nolte, 47, and Her Mom, 83: Their 9 Exercises | Grazia USA<\/title>\n<meta name=\"description\" content=\"Trainer Kate Nolte, 47, shared the nine one-minute exercises she does with her 83-year-old mother Suki to build strength, mobility and balance, with easier options.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/graziamagazine.com\/us\/articles\/trainer-kate-nolte-47-my-mom-is-83-and-we-do-these-9-exercises-together-to-stay-strong-25497-c1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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