At 68 years old, Shebah Carfagna is redefining recovery after her second hip replacement surgery just 48 days ago. With a history of overcoming significant challenges, including raising a son with autism while navigating a demanding corporate career, Carfagna is now a beacon of strength in the fitness community. She has turned her hardships into motivation, transforming her life path to focus on holistic wellness and resilience.
Carfagna left her corporate job 25 years ago to pursue a career in fitness. Over the years, she has earned more than 15 fitness certifications and co-founded the Ageless Workout Method, which emphasizes mental toughness and holistic well-being. Additionally, she is recognized as a 2025 AARP Senior Planet Sponsored Athlete.
Her Mobility Workout for Recovery
Following her hip replacement, Carfagna has developed a specific mobility workout aimed at regaining strength and flexibility. She emphasizes the importance of pain management and consistent progress, stating, “Pain management and progress are inseparable.” Her day begins with five minutes of mobility exercises as her morning coffee brews. These include ankle circles, seated marches, and arm swings, which she describes as “small acts with a big impact.”
Next, Carfagna dedicates 10-15 minutes to strength and resistance training. Her routine consists of:
- Supported squats to a chair
- Wall or countertop push-ups
- Resistance band rows or deadlifts
- Standing hip abductions and gentle leg extensions
- Core breaths and pelvic tilts, either standing or seated
To conclude her sessions, she incorporates a minute of focused breathing and mindfulness or a coordination drill, such as balancing on one leg with wall support before switching sides. She believes in managing her conditions actively: “I don’t let my conditions manage me. Every ache, triumph, and challenge is part of my legacy—not an excuse to step back, but a reason to step forward.”
Tips for Beginners in Fitness
For those new to fitness or returning after an injury, Carfagna offers straightforward advice: “Start where you are. Walk, stretch, breathe, and show up for yourself—consistently. Progress is born from small steps, repeated with intention.” She also emphasizes the importance of mental training alongside physical exercise. Incorporating coordination drills and practicing mindfulness can enhance neuroplasticity, which she identifies as a lifelong ally.
Carfagna encourages individuals not to wait for a crisis to build their strength. Her approach highlights resilience, demonstrating that recovery is not a solitary journey but one that can inspire and empower others. For those looking to enhance their workouts, she suggests incorporating adjustable dumbbells or resistance bands to increase intensity and effectiveness.
Through her story, Carfagna exemplifies how determination and a proactive mindset can lead to profound personal transformation, regardless of age or circumstance. Her journey serves as a reminder of the strength that lies within each individual, waiting to be unleashed.