Earlier this year, Tom McClocklin wouldn't venture to the dining room at his retirement community for dinner. Rather, the 91-year-old would eat alone in his room.

"I've had a frozen shoulder since I don't know how long, which makes it very difficult and painful to raise my arm," says McClocklin. It was embarrassing for him to prop up his hand just to lift up a cup.

But after just eight weeks of specialized exercise with Personal Fitness Trainer grads Sean Reid and Andrew Do, McClocklin no longer has problems eating on his own. In fact, he has even begun work on his golf swing again. "I'm just amazed at the improvement that [exercise] has made," he says.

McClocklin is just one of about a dozen seniors - whose average age is 85 - who Reid and Do helped during their practicum this spring at Touchmark at Wedgewood, an adult retirement community in west Edmonton.

During that time, the pair confirmed their belief that, with the right exercise, senior citizens can lead full, active lives. Often, because of a lack of mobility, the elderly "are watching their lives fade away as they get older," says Reid.

Do found it refreshing to work with the seniors because they were sociable, focused and eager to learn. Reid says he found helping seniors gain independence, confidence and mobility rewarding.

In fact, their practicum was so successful they joined with fellow class of 2011 graduate Cynthia Robb to form Tight Assets Fitness Training Inc., which will serve the older adult and corporate training market under the company's Pillars of Strength Fitness Training brand. They returned to Touchmark in August to teach a men's class.

"This has been a life-changing experience for Tom as well as other residents who participated in the practicum with the Personal Fitness Trainer students," says Brenda Edmonds, the facility's life enrichment and wellness director. It could have an even greater impact in the future, she thinks, if more seniors get involved.

As for McClocklin, he kept up with his exercises about three times a week after his initial training ended and also joined the August class. Do says McClocklin must continue exercising daily to maintain mobility and strength and to decrease muscle loss. "I don't want to wreck the progress that I have made," McClocklin says.

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How to keep moving: exercises for seniors

Sean Reid and Andrew Do recommend three key exercises for seniors 65 and older who do not rely heavily on mobility aids.

Single leg balance engages the core and legs and improves balance. Hold the back of a chair, lift one leg and balance on the other for five seconds. Ten to 15 repetitions per leg. Two to three sets. Gradually increase the length of time you balance on each leg to 20 seconds. As you do, decrease the number of repetitions, keeping the time per leg to about one minute for each set.

Stand up and sit down to improve lower body strength. Sit down in a chair very slowly, in a controlled motion and stand up for a second, then sit down again. Eight to 12 repetitions. Two to three sets.

Vacuum and kegel exercises strengthen pelvic floor muscles vital to core stability. This helps with balance and posture and reduces incontinence. For vacuums, pull navel towards the spine as far as possible while breathing normally. For kegels, pull in and up. Hold two to three seconds and relax. Eight to 10 repetitions. Two to three sets.