Kathy Corff Rodgers, a certified group fitness instructor at the Jewish Community Center, encourages everyone who exercises to keep workouts safe and pay attention to good form.

She also insists that age is no barrier.

Even if you start when youre 70, its going to be a benefit, Rodgers said. Getting into Silver Sneakers or any type of yoga or low-impact aerobics is going to help with everything from your mood to your longevity to your fitness.

Rodgers teaches Silver Sneakers exercises classes for seniors twice a week at the JCC Holland Family Building on Delaware Avenue, as well as classes entitled Cardio, Sweat and Sculpt, and Tighten Up, Stretch it Out.

Below is her home workout plan, along with other exercise tips.

Multitasking at home

Warm up your body by vacuuming, sweeping, making beds, carrying laundry up and down stairs for about 5 to 10 minutes, recommended Rodgers, who has led fitness classes at the JCC for 28 years. This way your conscience is clear knowing youve completed something on your list.

Find a space, turn on the music that energizes you and begin to march or jog lightly in place. Make sure you keep breathing in through your nose, out through your mouth.

Her routine:

16 counts each of the three following aerobic combos:

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Workout wisdom for all ages

BANGKOK: Thai stocks ended at a 14-week low on Friday as the domestic political deadlock spurred fund outflows while Indonesian shares faltered due to weakness in the rupiah and on worries over U.S. stimulus tapering. The Thai SET index was down 1.1 percent at 1,341.13, the lowest close since Sept. 6, with selling most active in large-caps and telecoms shares, such as Advanced Info Service and PTT. The benchmark dropped 1.5 percent on the week, with a year-to-date loss of 3.7 percent, making it Asia's second worst performer. Foreign investors were net sellers of 3.5 billion baht ($109.10 million) on Friday, taking their redemptions since November to around $2.5 billion and nearly $6 billion so far this year, much larger than in many neighbouring markets. The leader of a protest group trying to overthrow Thailand's government and scrap planned elections said on Friday the prime minister should either step down or be forced out, and his movement would then need around a year to push through reforms. Indonesia's index was down 0.9 percent at 4,174.83, the lowest close since Sept. 6, with foreign investors selling a net 341.2 billion rupiah ($28.38 million) worth of shares, Thomson Reuters data showed. Domestic buyers helped many markets regain lost ground, including the Philippines and Malaysia, while redemptions by foreign investors continued ahead of the Federal Reserve meeting on Dec. 17-18. The Philippine index ended up a tad higher at 0.08 percent after an earlier loss of nearly 1 percent. Shares of Jollibee Foods Corp jumped 3.1 percent, reversing Thursday's falls and leading gains on the index of 30 large-cap stocks. The benchmark underperformed its peers on the week, down 4.1 percent, falling for a second week. Foreign investors sold a net $34.6 million on Friday and a combined selling of $47.2 million on the week, stock exchange data showed. Malaysia's index edged up 0.4 percent at 1,840.35, recouping some of the losses over the past two sessions and near a record close of 1,842.82 hit early in the week. It rose for a fourth week, up 0.7 percent, making it the region's best performer during the week. The Malaysian bourse said local institution bought a net 115.6 million ringgit ($35.80 million) while foreign investors sold a net 116.7 million ringgit ($36.14 million) For Asian Companies click; For South East Asia Hot Stock reports, click;

SOUTHEAST ASIAN STOCK MARKETS Change on day Market Current Prev Close Pct Move TR SE Asia Index* 388.32 390.23 -0.49 Singapore 3066.02 3059.04 +0.23 Kuala Lumpur 1840.35 1833.87 +0.35 Bangkok 1341.13 1356.21 -1.11 Jakarta 4174.83 4212.22 -0.89 Manila 5767.13 5762.53 +0.08 Ho Chi Minh 506.06 506.92 -0.17 Change on year Market Current End prev yr Pct Move TR SE Asia Index* 388.32 424.10 -8.44 Singapore 3066.02 3167.08 -3.19 Kuala Lumpur 1840.35 1688.95 +8.96 Bangkok 1341.13 1391.93 -3.65 Jakarta 4174.83 4316.69 -3.29 Manila 5767.13 5812.73 -0.78 Ho Chi Minh 506.06 413.73 +22.32 * The Thomson Reuters South East Asia Index is a highly representative indicator of stocks listed in Indonesia, Malaysia, the Philippines, Singapore, Thailand and Vietnam. Stock Market Volume (shares) Market Current Volume Average Volume 30 days Singapore 274,630,600 219,173,977 Kuala Lumpur 115,997,900 126,811,153 Bangkok 6,210,995 6,368,263 Jakarta 2,682,784,000 3,190,937,700 Manila 96,092 73,691 Ho Chi Minh 67,670 94,073- Reuters

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Southeast Asia stocks -Thai stocks down, M'sia up

BY TINA SFONDELES Staff Reporter December 10, 2013 4:38PM

Yoga instructor Becki Richards of TriBalance in Schaumburg practices a stance in the new yoga and meditation room in O'hare Airport Terminal 3. | Tina Sfondeles/Sun-Times

storyidforme: 59091906 tmspicid: 21492301 fileheaderid: 10128801

Updated: December 11, 2013 6:32PM

Travelers hoping to find inner peace an escape from the constant motion at OHare Airport can downward dog their way into some restfulness in a brand new yoga and meditation room in the airports Terminal 3.

The tiny mirrored studio open 6 a.m. to 10 p.m. daily is tucked away in a mezzanine corner room outside the airports lush indoor urban gardens.

At a media preview Tuesday, five local yoga teachers showed off their best moves.

Free yoga mats are provided, and those wanting to stretch or meditate in the room are blocked from public view by a frosted window. There are no showers, but travelers can change into workout clothes in several bathrooms nearby. And a small area inside the yoga room is meant to place luggage and personal belongings.

San Francisco International Airport was the first airport to debut a yoga-meditation room, but other airports have followed suit, including Dallas-Fort Worth and Burlington International Airport in Vermont.

Were always looking for opportunities throughout the airport to again create little respites like this where people can come and find a sense of peace and balance during their hectic, or what could be a hectic journey, Chicago Dept. of Aviation Commissioner Rosemarie Andolino said at OHare Tuesday.

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Looking for an escape at busy O’Hare — try yoga