More Life Health Blog - Discussing Seniors' Exercise, Health, Fitness, & More!
Lower Body Bed Exercises For Strength and Mobility (Beginner Level)
This series of lower body exercises, done in bed, aims to enhance mobility and strengthen all areas of the lower body. Again, we'll finish with deep breathing exercises.
LOWER BODY BED EXERCISES FOR SENIORS
These are a series of videos I have wanted to create for a while, so join me (Mike - Physiotherapist for these upper body bed exercises.
This is part 2: of the series of bed exercises working on mobility and helping strengthen all regions of the lower body, and we also do some deep breathing at the end.
In part 1 we went through some Upper Body Bed Exercises.
These exercises are some simple but effective exercises that work the mobility and help strengthen all of the lower body including the glutes and core. And we also do a stretch and some deep breathing at the end.
Not only will these exercises help strengthen and improve the mobility of the areas, they will also be helpful if you’re having difficulty moving in bed, or getting from a lying to seated position.
You can progress these exercises by adding in ankle weights or a resistance band.
To view this video, click the video below (or HERE).
I hope you enjoy this workout! Part 3 to come soon!
Remember to stay moving!
Stay healthy! Stay active, stay happy! and I’ll see you soon!
- Mike
Bed Exercises For Strength and Mobility (Beginner Level)
This series of upper body bed exercises focuses on improving mobility and strengthening all regions of the upper body. We’ll also include a relaxing stretch and deep breathing at the end.
Upper Body Bed Exercises FOR SENIORS
These are a series of videos I have wanted to create for a while, so join me (Mike - Physiotherapist for these upper body bed exercises.
This is part 1: of the series of bed exercises working on mobility and helping strengthen all regions of the upper body, and we also do a stretch and some deep breathing at the end.
It’s important if you’re spending a lot of time in bed or seated, for whatever reason that may be, that you’re not only keeping your body moving, but you’re doing deep breathing also. Even every hour. You want to be getting the air into all regions of the lungs to keep them healthy.
You can progress these exercises by adding in weights or a resistance band..
And the next video will be lower body bed exercises, which will help strengthen the legs, the core and help with lower body mobility.
To view this video, click the video below (or HERE).
I hope you enjoy this workout! Part 2 to come soon!
Remember to stay moving!
Stay healthy! Stay active, stay happy! and I’ll see you soon!
- Mike
Introductory Kettlebell Workout For Seniors (Intermediate Level)
In this 23-minute video, we guide you through a series of simple kettlebell exercises designed to engage your entire body.
Simple Kettlebell Exercises FOR SENIORS
What are kettlebells?
Kettlebells are cast iron or steel weights, typically shaped like a cannonball with a handle on top, used to do certain exercises. They look like this.
They range in weight from usually around 4 kg (9 lbs) and can go up to 92 kg (203 lbs), for those very, very serious about their strength training :) ..
Many are usually covered in coloured vinyl, to help you easier identify the weight. Which look like this.
They are designed to be swung, lifted, and manoeuvred in dynamic movements that engage multiple muscle groups and can improve cardiovascular fitness, strength, and flexibility.
So…. do you need to use them to get fitter and stronger? Nope!
But……. they are a great piece of exercise equipment, if you want to change up your training and try something different.
To change things up we go through some simple kettlebell exercises to work your whole body. So if you have some kettlebells, grab them and get moving with me! (You can do that by clicking the video below, or HERE)!
This video is an introductory kettlebell video and it is for those at a more intermediate-advanced level.
In the first part of the video (Round 1), I teach the exercise before we get into them for repetitions. Remember good exercise technique is crucial.
In the second part (Round 2) it is more fluid with the exercises (less chat).
We also go through some short mobility exercises in the beginning and a short stretch at the end.
Now if you don’t have kettlebells, they can be purchased from department or sports stores, or online. Or, you can follow along to this exercise video without any weight and still get in a good workout, you can also use a hand weight in place of the kettlebell.
I hope you enjoy this workout! More to come soon!
Remember to stay moving!
Stay healthy! Stay active, stay happy! and I’ll see you soon!
- Mike
20 Minute Full Body Standing Exercises for Seniors
In this video, we go through 20-minute whole-body standing exercises tailored for seniors and beginners, featuring easy walking routines and calming relaxation techniques
Whole Body standing Exercises For Seniors & Beginners
Follow along with me (Mike - Physiotherapist) for these standing full body exercises, we also do 5 minutes of walking, and some relaxation at the end.
Make sure you have a chair for the exercises if you need something to hold on to (and for the cool down section)
It is another video I have recorded outdoors in nature from Mount Greenly, Eyre Peninsula, & Fleurieu Peninsula, South Australia
To view this video, click the video below (or HERE).
Stay active, stay happy! and I’ll see you soon!
- Mike
8 Minute Morning Balance Routine for Seniors
In this video, we go through balance exercises to do each morning to improve your balance and decrease falls.
DAILY BALANCE Routine For Better Stability
Follow along with me (Mike - Physiotherapist) in Australia for these Balance exercises and relaxation to do each morning to improve your balance and decrease falls.
This balance routine helps improve stability, you can do it each morning. I’ve also incorporate some breathing to relax your body and start your day off right.
Remember, balance is a skill... and it's a crucial skill to practice as we age. And… you CAN improve your balance, no matter where you're starting from.
It is another video I have recorded outdoors in nature from Fleurieu Peninsula, South Australia
To view this video, click the video below (or HERE).
For more about balance, you can read my article HERE.
Stay active, stay happy! and I’ll see you soon!
- Mike
10 Minute Low Impact Seated Exercises for Seniors
In this video, we go through seated chair gentle, low-impact exercises working the whole body, outdoors!
beginner 10 minute seated WORKOUT for seniors
Follow along with me (Mike - Physiotherapist) in Australia for these seated chair gentle, low impact exercises working the whole body.
This exercise video is completely seated, can be done by all, and it only goes for 10 minutes! So why not give it a go right now!
It is another video I have recorded outdoors in nature from Fleurieu Peninsula, South Australia
To view this video, and get stretching with me, click the video below (or HERE).
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
10 Minute Morning Stretch Routine for Seniors
If you’ve been following me for a while, you’d know I love getting out in nature and experiencing new places. So I thought why not film some new videos in some different places!
I have just uploaded the first exercise video in one of these locations. I recorded this video from Eyre Peninsula, South Australia
In this video, we go through a simple stretch, that you can do each morning!
Simple Morning Stretches for seniors
I have been around various parts of Australia lately, experimenting with something a little different with the exercise videos.
If you’ve been following me for a while, you’d know I love getting out in nature and experiencing new places. So I thought why not film some new videos in some different places!
I have just uploaded the first exercise video in one of these locations. I recorded this video from Eyre Peninsula, South Australia
In this video, we go through a simple stretch, that you can do each morning!
To view this video, and get stretching with me, click the video below (or HERE).
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Glute Strengthening Exercises For Seniors
The gluteal muscles (our buttocks) are comprised of the gluteus maximus, gluteus medius, and gluteus minimus and they are the largest and strongest muscles in our body.
They're responsible for many important tasks, like walking, running, jumping, and standing up from a seated position.
The gluteal muscles serve as the foundation of our musculoskeletal system, and when they are weak, it can lead to a host of issues. It can reduce our ability to move and function well in everyday life, affect posture and balance, and increase the risk of injuries and pain in the back, hips, knees and ankles.
On the other hand when we strengthen our glutes, we will move about much easier, balance and posture will improve and it will also take the strain off our hips, knees and ankles.
Glute Strengthening Exercises For Seniors (with Loop Bands - Seated, Standing AND lying Exercises)
The gluteal muscles (our buttocks) are comprised of the gluteus maximus, gluteus medius, and gluteus minimus and they are the largest and strongest muscles in our body.
They're responsible for many important tasks, like walking, running, jumping, and standing up from a seated position.
The gluteal muscles serve as the foundation of our musculoskeletal system, and when they are weak, it can lead to a host of issues. It can reduce our ability to move and function well in everyday life, affect posture and balance, and increase the risk of injuries and pain in the back, hips, knees and ankles.
On the other hand when we strengthen our glutes, we will move about much easier, balance and posture will improve and it will also take the strain off our hips, knees and ankles.
We cover many glute strengthening exercises in past videos, and today we go through some glute strengthening exercises specifically in the newest video. To get moving with me click the video below, or HERE.
These exercises are standing, seated AND lying glute strengthening exercises, ranging from beginner to intermediate.
I also use a loop resistance band during these exercises to add an extra challenge.
You may have seen these bands before, and their primary reason for use is to strengthen the glutes.
Adding the loop (circular) band to the exercises ensures sustained tension on the glute muscles, maximising the effectiveness of each repetition, and ensuring good results!
If you already have a set of loop bands, grab them and follow along with me to strengthen your glutes.
If you don't have loop bands, you can still work the glutes by going through the exercises without them. Then, when you're ready for the added challenge, you can add them in later.
You can purchase a More Life Health looped resistance band set HERE to work your glutes consistently.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Upper Body Strength Workout For Seniors
In just 10 minutes, our video can help you build a stronger upper body using a resistance band and weights. Whether you like to stand or sit, this routine is designed for those at an intermediate fitness level. It targets your arms, shoulders, and hands, even if you don't have weights – water bottles work as a great alternative.
Start sculpting a stronger upper body now!
Seated AND STANDING Strength Exercises For Seniors
Follow along with me (Mike - Physiotherapist) for this 10-minute predominantly upper-body exercise video, using a resistance band and weights to improve your strength. These exercises are standing and seated and are of intermediate level.
This workout will strengthen your arms, shoulders and hands, using the added resistance of the weights.
If you don’t have weights, simply fill two large waterbottles with water and use them instead.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Simple Seated Leg Strengthening Exercises For Seniors
After my last video I posted with seated and standing leg strengthening exercises, I got many requests for a new, full seated leg strengthening exercise video.
Today, I have created a brand new seated leg strengthening exercise video. This video goes for 13 minutes, and we go through some great seated leg exercises.
Now, if you can do standing exercises, it’s important to do standing exercises as well to keep your legs as strong as possible.
Seated Leg Strengthening Exercises For Seniors
After my last video I posted with seated and standing leg strengthening exercises, I got many requests for a new, full seated leg strengthening exercise video.
So today, I have created a brand new seated leg strengthening exercise video. This video goes for 13 minutes, and we go through some great seated leg exercises.
Now, if you can do standing exercises, it’s important to do standing exercises as well to keep your legs as strong as possible.
However, for seated leg exercises, these are the exercises to do!
So get your legs moving with these exercises, and YOU WILL feel the difference! And as always, let me know how you went!
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Simple Leg Exercises For Seniors (Seated and Standing)
Improve your leg strength with these seated and standing leg exercises for seniors. Enhance your mobility, balance, and coordination while reducing fall risks and discomfort. Incorporate these leg strengthening into your weekly routine for best results.
Simple Leg Exercises For Seniors (Seated and Standing)
When your legs are stronger, you will feel the difference in your daily life.
You’ll be moving around much easier!
Your balance and coordination will improve!
You will decrease your risk of falls!
And stronger legs can help with pain symptoms!
Strengthening your legs should be a priority in your exercise program each week, and today I have created a new video with leg strengthening exercises to help ensure you’re improving your leg strength. These 14 minutes exercises are seated and standing. We also go through a little balance at the end.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Intermediate whole body workout for seniors
This energizing session incorporates weights and resistance bands, targeting strength, balance, and overall stamina. Whether you're a beginner or have experience, this workout is suitable for all levels. Stay active, improve your fitness, and prioritise your health with this specially designed-routine. Start today and embrace a stronger, fitter version of yourself!
intermediate Full Body Workout For Seniors
In today’s video we we do exercises at a slower tempo with higher repetitions, and we also use equipment in the form of hand weights (dumbbells) and a resistance band.
If you don’t have the equipment, that’s ok! You can still follow along and get a great workout!
The video is 20 minutes long; however, I designed it so that even doing the first set will get results (you can progress to the 3 sets over time if you’re not quite at this level!). And in the first set, we don’t use equipment.
To find out more about progressing exercises. Click to read my article HERE.
Also, If you want to purchase the resistance band I use in this exercise video (and many other videos) which is simple to use, you can do so HERE.
Always make sure you see your doctor or Vestibular Physiotherapist before undertaking these exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Intermediate Vestibular Exercises | Exercises for Dizziness, Vertigo and Motion Sensitivity
Intermediate vestibular exercises that can help you manage symptoms of dizziness, vertigo, and motion sensitivity. By practising these exercises, you can enhance your balance and reduce feelings of disorientation. You can easily perform these exercises in the comfort of your own home.
Vestibular rehabilitation Exercises
In today’s video we go through some Intermediate Vestibular Exercises.
This video is a follow on from the recent, Beginner Vestibular Exercises. If you missed that video, you can find it here.
Vestibular exercises can be tricky to get right. Not only how to perform them correctly but also how many to do, how often to do them, and how to progress them. So at the start of the video, I explain some guidelines to follow to help with vestibular systems.
And for a little more on the Vestibular System, you can read my article here.
Always make sure you see your doctor or Vestibular Physiotherapist before undertaking these exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
10 Minute Daily Core Exercises for Seniors (Seated)
Simple seated exercises that effectively target your core muscles and strengthen your glutes. Which goes fro 10-Minutes
A stronger core will make your daily tasks easier and improve stability and balance, reducing the risk of falls.
Moreover, a stronger core promotes better posture and movement patterns, relieving strain on your spine and alleviating pain and discomfort.
Simple Exercises For a Stronger Core
A stronger core will make your daily tasks easier and improve stability and balance, reducing the risk of falls.
Moreover, a stronger core promotes better posture and movement patterns, relieving strain on your spine and alleviating pain and discomfort.
Now I don’t focus on core exercises too often because a lot of the exercises we do indirectly engages the core.
However, it's still beneficial to add some additional core exercises to improve core strength.
Which is precisely what we'll be doing today!
In today’s video we will be focusing on strengthening your core (and glutes) while seated in a chair.
This video goes for 10 minutes, which means in just 10 minutes, you'll get a great little core strengthening workout. And in the video, I have modified some common core exercises typically done on the floor.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Beginner Vestibular Exercises | Exercises for Dizziness, Vertigo and Motion Sensitivity
Beginner vestibular exercises that can help you manage symptoms of dizziness, vertigo, and motion sensitivity. By practising these exercises, you can enhance your balance and reduce feelings of disorientation. You can easily perform these exercises in the comfort of your own home.
simple Vestibular Exercises
The vestibular system is a part of our inner ear that helps us stay balanced and know where our body is in relation to the space around us.
It is responsible for detecting and processing information about head movements and changes in body position.
As we age, it is not uncommon to experience symptoms of dizziness (lightheadedness and unsteadiness), vertigo (a sensation of spinning or whirling), motion sensitivity (motion sickness) and balance problems.
These are all vestibular symptoms and can significantly impact daily activities and quality of life.
Fortunately, there are proven strategies to reduce these symptoms, including vestibular exercises.
For more on the vestibular system, check out this article here
In today's video, we go through exercises for the vestibular system. These slower-paced vestibular rehabilitation exercises are perfect for seniors, and can be used to relieve symptoms associated with vestibular dysfunction, that being dizziness, vertigo and motion sensitivity.
Always make sure you see your doctor or Vestibular Physiotherapist before undertaking these exercises.
Results are usually seen around 2-6 weeks. Stay consistent and gradually progress the exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
15 Minute Exercises for Seniors with Physiotherapist - At Home Exercises
15 minutes of the best simple exercises for seniors that you can do daily to ensure you can feel the results with other activities of your daily life.
15 MINUTE EXERCISES FOR SENIORS
In today's video, we go through important exercises to do in an exercise session to ensure you notice the benefits in your daily life.
I did my best to limit it to 15 minutes, so that on those days you may not feel like exercising, you can get the benefits by spending just a short amount of time each day. What's 15 minutes in the 1440 minutes of the day? :)
As with all my workouts, this may be the perfect workout for someone based on their current capabilities. For others, it may be too challenging, and for others, maybe it's too easy…… Remember, if an exercise is too difficult, you can modify it to your capabilities. If it is too easy, you can do a more challenging variation.
Along with your specific exercises, I recommend you get outside walking to supplement your weekly exercises. Vary your walks (within your capabilities) to challenge yourself and to work different muscles.
For example, vary your speed - try to increase your pace a little on some walks and work on sustaining this pace for longer each week. Vary the terrain you walk on - walk on the flat, walk uphill, walk downhill, walk upstairs.. And walk on different surfaces (for example, sand vs grass). By doing this you will work different muscles, and it will help improve other areas of your fitness.
Remember, like you do with exercise, build up your walking over time, and if you were previously walking a lot and you’ve had a prolonged break from it, start with less than what you were doing previously when you get back to it. You want to ensure your body adapts to avoid any issues.. and, most importantly, enjoy your walks :) .... and your exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Seated Workout For Seniors (Beginner)
This workout was designed for those who require a slower speed of exercise.
A good place to start for those very new to exercise also.
25-Minute, Slow Tempo, Workout
Join me (Mike - Physiotherapist) for this completely seated 25-minute workout that goes at a slow pace. This workout was designed for those who require a slower speed of exercise. A good place to start for those very new to exercise also.
In this video, we cover:
Warm-up: 00:30
Upper Body Exercises: 05:25
Lower Body Exercises: 10:11
Beginner Coordination: 16:14
Beginner Cardio: 18:22
Core Holds: 20:14
Relaxation: 21:21
End of Exercises - Outro: 25:59
Stay moving! and I’ll see you soon!
- Mike
Exercises For Stronger Knees
If you want to get your knees stronger, with or without upcoming surgery, these are the exercises to do!
Strengthening your knees can make your movement much easier and help if you have painful knees
Exercises For Stronger Knees For Seniors
If you want to get your knees stronger, with or without upcoming surgery, these are the exercises to do!
Strengthening your knees can make your movement much easier and help if you have painful knees.
If you do have an upcoming knee replacement surgery, getting your legs stronger will help with recovery post-surgery! They will also be the exercises you’ll be doing with your Physiotherapist post-surgery, so it will help to learn them now.
In this video, the first exercises are performed in lying or long sitting (although I do them on the floor, I recommend you do them on a bed). After this, we do seated and standing exercises.
Give them a go, and let me know how you went with them, or if you have any questions, in the comments below the video.
Take your time with them if you need to. You can always pause the video and go at your own pace!
You will feel the exercises working when you do them and notice a big difference when you stay consistent.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Dynamic Stretch Warm-Up Exercises For Seniors
In this exercise video, we go through some dynamic exercises for seniors. Best dynamic warm-up exercises for seniors.
Dynamic Stretch Exercises
Follow along with me (Mike - Physiotherapist) for these Dynamic stretches to help loosen up your body! This 10-minute workout can also be used as a warm-up before other exercises or physical activity.
Dynamic Warm-Up Exercise Video:
Intro: 0:00
Upper Body Dynamic Stretches: 0:49
Lower Body Dynamic Stretches 4:05
Outro: 9:18
Give these exercises a go and let me know how you went below the video.
Remember consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
10 Exercises To Prevent Falls | Fall Prevention Exercises
In this falls prevention exercise video I go through 10 exercises. 7 leg strengthening exercises and 3 balance exercises (including 2 dynamic balance exercises) which will help improve strength and balance and decrease the risk of falls.
Fall Prevention Exercises
Follow along with me (Mike - Physiotherapist) for these 10 exercises to prevent falls. In this video, we go through strength and balance exercises, and I also show you some progressions of each exercise for continued progress.
For more on falls prevention, head to morelifehealth.com/falls-prevention
Falls Prevention Exercises:
Exercise Begins - Exercise 1 - Knee Extensions: 2:45
Exercise 2 - Sit-To-Stands: 5:29
Exercise 3 - Calf Raises: 9:40
Exercise 4 - Partial Squats: 11:33
Exercise 5 - Knee Flexions: 13:40
Exercise 6 - Hip Extensions: 15:30
Exercise 7: Hip Abductions: 17:00
Exercise 8: Static Balance: 19:30
Exercise 9: Dynamic Balance - Heel - Toe Walks: 22:35
Exercise 10: Dynamic Balance - Figure 8 Walks: 26:33
Give these exercises a go and let me know how you went below the video.
Remember consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike