Weights and Band Exercises For Seniors | Chair Exercises - Get Stronger at Home

at home weights and band workout for seniors - get stronger

In this video, we go through a completely seated, strength workout with resistance bands and dumbbells, and we work the whole body.

Great exercises to get you stronger

Make sure you do the warm-up before beginning.

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

STRENGTH WORKOUT - SEATED

1. KNEE PRESS

2. PARTIAL SIT TO STANDS

3. KNEE EXTENSIONS - RBs

4. HIP ABDUCTIONS- RB

5. SEATED ROWS

6. CHEST PRESS - RBS

7. CALF RAISES - DBS

8. SHRUGS - DBS

9. BICEP CURLS- DBS

10. SHOULDER PRESS - DBS

11. PULL APARTS CORE - DB

12. TRICEPS EXTENSIONS - CHAIR

Do your best and any questions ask below!

- Mike

Strength Exercises For Seniors | Get Stronger at Home With Resistance Bands

at home resistance band workout for seniors - improve your strength

In this video, we go through a strength workout with resistance bands, and I teach you how to do strength exercises with resistance bands that you can do in the comfort of your own home. Once you learn these exercises, you can complete these exercises on your own.

These exercises are a little more difficult.

Great exercises to get you stronger

Make sure you do the warm-up before beginning.

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

To get straight into the exercises go to 1:27.

Strength Workout For Seniors with Resistance Bands

1. SIT TO STAND SUMO DEADLIFT x 10-

2. SIT TO STAND - x 10

3. SEATED BICEP CURL DOUBLE ARM x 10

4. SEATED SHRUGS x 10

5. SEATED SHOULDER PRESS UNDER LEGS x 10

6. CHEST PRESS x 10

7. SEATED ROWS x 10

8. STANDING HIP EXTENSIONS - x 10

9. STANDING HIP ABDUCTIONS - x 10

10. STANDING KNEE FLEXIONS x 10

11. STANDING CALF RAISES x 10

Do your best and any questions ask below!

- Mike

Simple Bodyweight Strength Exercises For Seniors | Get Stronger at Home With No Equipment

simple At home strength workout for seniors (no equipment) - get stronger

Today we are going to do a strength workout, working the whole body without any equipment.

Great exercises to get you stronger

Make sure you do the warm-up before beginning.

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

COMPLETE SEATED BODY WORKOUT FOR SENIORS (25 Mins)

SIT TO STAND x 12

GOOD MORNINGS x 12

CALF RAISES x 12

HIP EXTENSIONS x12

HIP ABDUCTIONS x12

SQUATS x12

WALL/CHAIR PUSH UP x 12

SHOULDER PRESS x 12

BENT OVER ROW x 12

BICEP CURLS x 12

SHRUG x 12

TRICEPS EXTENSIONS x 12

SEATED CORE EXERCISE x 5

Do your best and any questions ask below!

- Mike

Upper and Lower Body Exercises For Seniors (15-minutes)

exercises for seniors - strengthen upper and lower body

In today’s exercise video, we work our upper and lower body using isometric holds to help strengthen those legs.

For the Warm-Up Videos:

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

UPPER AND LOWER BODY EXERCISES FOR SENIORS:

Resisted Hip Abductions - 5 x 8 Second Holds

Resisted Hip Adductions - 5 x 8 Second Holds

Resisted Knee Extensions - 5 x 8 Second Holds

Double Leg Knee Flexions - x 8

Resisted Calf Raises - 5 x 8 Second Holds

Toe Raises - 5 x 8 Second Holds

Bicep Curls - x 8

Shoulder Flexions - 5 x 8 Second Holds (to 90 degrees)

Shoulder Flexions x 8 (Full Range of Motion)

Seated Rows x 8

Neck Extensions into Flexions x 8

Shoulder Rolls x 5

Finger Spreads - 5 x 8 Seconds

Reaction Time Exercise - 60 Seconds

Marching on The Spot w/ Arm Movements - 60 Seconds

Do your best and any questions ask below!

- Mike

Challenging Balance and Leg Exercises For Seniors (18 Mins)

Balance and leg exercises for seniors (challenging)

Here we have an 18-minute balance and leg exercise session for seniors. These balance exercises are a little more challenging! Do your best and stay consistent weekly!

Make sure you do the warm-up before beginning.

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

And to help you on your journey to improved health and fitness, join the Facebook Support Community. Click here: https://www.facebook.com/groups/morelifehealth

For a 4-week senior's exercise eBook, plus seniors' health and exercise tips and much, much more. Sign up to More Life Health mailing list: Click Here: https://www.morelifehealth.com/join

To get straight into the workout go to 1:00.

Do your best and any questions ask below!

- Mike

The Best Neck Stretches For Seniors

STRETCH 1: NECK FLEXION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Bring your chin down to your chest as far as you feel comfortable. You will feel a stretch in the back of the neck.

3. To increase the stretch place your hands on the back of your head and apply a gentle pressure.

4. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 2: NECK EXTENSION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Bring your head straight back, looking up to the ceiling and going as far back as you feel comfortable. Do not push into any pain.

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 3: NECK SIDE FLEXION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Bring your ear down to your shoulder. Do not bring your shoulder up to your ear, leave your shoulder relaxed. Go as far as you feel comfortable.

3. To increase the stretch place your hand on the side of your head and apply a gentle pressure.

4. Hold for the set time and alternate sides.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: NECK ROTATION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down

2. Look over to one side, as far as you feel comfortable.

3. Hold for the set time and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 5: LEVATOR SCAPULAR STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Place the hand of the side you are stretching behind the shoulder to stabilise your shoulder blade. If unable to do this, just perform the exercise without placing one hand behind your shoulder.

3. Turn your head to roughly 45 degrees to one side and bring your head down as if you are looking at your knee on that side. You will feel a stretch on the opposite side you are looking behind the neck and shoulder. (This muscle is known as Levator Scapular)

4. To increase the stretch place your hand on the back of your head and apply a gentle pressure.

5. Hold for the set time and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

Complete Seated Body Workout For Seniors (25 Mins)

25 Minute Seated Workout For Seniors - Seniors Chair Exercises

Get moving with this 25-minute workout for seniors which works your whole body.

There is a quick break halfway through this video. If you need to have a break, pause the video before you get back into it. As you continue with these workouts, you will be feeling less of a need for a break.

Make sure you do the warm-up before beginning. Seated Warm-Up.

WORKOUT FOR SENIORS (25 Mins)

• Upright rows x 12

• Seated One-Arm Row - x 12 Each Arms

• Toe Raises into Heel Raises - x 12

• Knee extensions with slow tempo and holds x 8

• Shoulder Rolls

• Knee extensions 3 x 5 seconds, 2x 3-second holds, 1x 7 seconds, 1x 4 seconds

• High knee Marching - 30 seconds

• Knee flexions x 10 each leg

• Opposite arm opposite leg lifts

• Reaction time work

• Same side arm and leg lifts - 60 seconds

• Break

• Upright Rows x 12

• Seated One-Arm Row - x 12 Each Arms

• Heel Raises - x 12

• Toe Raises - x 12

• Knee extensions 4-second holds

• Double knee extensions x 12

• Double knee flexions x 12

• Reaction Time

• Bicep Curls x 12

• Shrugs into bicep curl into press x 5

Do your best and any questions ask below!

- Mike

14 Minute Exercises For Seniors! | Seniors' Chair Exercises

Full body workout for seniors - seniors chair exercises

Here is a workout, working our whole body with some balance, reaction time and some stretching work also.

We get straight into the exercises today. Make sure you do either the seated or standing warm-up before beginning.

Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0

Seated Warm-Up: https://youtu.be/nfGWaRoKr7k

WORKOUT FOR SENIORS (14 Mins)

Seated Hip Flexions x8 each leg

Seated Knee Extensions x8 each leg

Seated Shoulder Press x 8

Seated Bicep Curl into Shoulder Press x8

Seated Shoulder Roll x 10

Standing Chair Push Up x 8

Standing Hip Extensions x 8 each leg

Standing Bent Over Rows x 8

Squats x 8

Balance - Feet Together - Eyes Closed - 60 seconds

Lateral Steps - x 8 each way

Reaction Time Exercises

Shoulder/ Arm and Spine Stretch - 30 seconds

Hamstring Stretch - 30 seconds Each Leg

Do your best and any questions ask below!

- Mike

3 Stretches For Sciatic Pain For Seniors | Dealing With Sciatica

I had a fair few people over the last weeks asking me for advice for sciatic pain.

With any pain, it's important you focus on not only exercises/stretches but other aspects of good health.

In this video, I show you 3 of my favourite stretches for sciatic pain and also discuss other aspects of your health to have a think about.

Understanding Sciatica in Seniors

Sciatica isn't just a fancy word; it's a real pain - quite literally! It happens when the sciatic nerve, which runs from your lower back down each leg, gets pinched or irritated. Ouch!

For seniors, this can be a bit more common. Why? Well, as we age, our bodies go through changes. Things like spinal disc degeneration or arthritis can make seniors more susceptible to sciatica. The symptoms? They're not exactly a walk in the park: sharp pain, numbness, or a tingling sensation that travels down the leg.

But fear not! Understanding is the first step in managing sciatica. Recognising these symptoms early and consulting with a healthcare professional can really make a difference. Remember, sciatica's bark can be worse than its bite, especially if you catch it early and treat it right!

Do's and Don'ts When Exercising with Sciatica

Exercising with sciatica can feel like navigating a minefield. But don't worry, I've got your back (pun intended) with some do's and don'ts:

Do's:

• Do start slow: Gentle exercises are your friends. Think about low-impact activities like walking or water aerobics.

• Do focus on stretching: Stretching can be a godsend for relieving sciatic nerve pain. Think about yoga or simple stretches that target the lower back and legs.

• Do strengthen your core: Strengthening exercises for your abdomen and lower back can help support your spine, taking some pressure off the sciatic nerve.

Don'ts:

• Don't overdo it: Listen to your body. If an exercise causes pain, stop immediately.

• Don't ignore pain: Pain is your body's way of saying, "Hey, something's not right here!" Pay attention to it.

• Don't skip warm-ups: Jumping into exercises without warming up is like driving a car without oil - not a good idea!

Remember, when it comes to exercising with sciatica, it's not about being the fastest or the strongest; it's about being smart and safe.

Lifestyle Tips for Managing Sciatica

Now, let's talk about lifestyle changes that can help manage sciatica. It's not just about exercise; it's about how you live your day-to-day life.

Watch your posture: Whether you're sitting, standing, or lifting something, good posture can reduce pressure on your sciatic nerve. So, sit up straight and lift with your legs, not your back.

Stay active: It might sound counterintuitive, but staying active is key. Regular movement can help reduce inflammation and pain. Just be sure to choose low-impact activities.

Mind your weight: Maintaining a healthy weight helps reduce the strain on your spine. Plus, eating healthily has its own bunch of benefits, including feeling great!

Get a good night's sleep: Investing in a supportive mattress and finding a sleeping position that reduces pressure on your sciatic nerve can work wonders.

Stay hydrated: Drinking plenty of water helps keep the tissues around the sciatic nerve hydrated and healthy.

By incorporating these simple lifestyle tips into your daily routine, you can take a proactive stance against sciatica. It's all about making small changes that add up to a big difference in how you feel. So, here's to taking control and living your best life, sciatica or not!

Do your best and any questions ask below!

- Mike

Seated Warm-Up Routine For Seniors | (Do before undertaking exercise)

WARM-UP ROUTINE FOR SENIORS (seated) - get moving

As promised a seated warm-up routine for those who do seated exercises.

Before undertaking any exercise routine, it's important to ensure our bodies are adequately warmed-up.

By doing this, we can get ourselves ready for the exercise, prevent any injuries and also get more out of the exercise we do.

Perform this warm-up each time you perform a workout video or get out and moving!

Enjoy and Have Fun!

- Mike

13 Minute Arms, Shoulders & Legs Exercises For Seniors! | Seniors' Chair Exercises

arm, shoulder & leg exercises for seniors - improve your fitness

Here is a workout working our arms, shoulders, legs and also working our fitness.

(To get straight into the exercise go to 0:55).

Seated Workout For Seniors (13 Mins)

Bicep Curls x 8 (0:55)

Shoulder Flexions x 8 (1:30)

Bicep Curl Into Shoulder Press x 8(2:05)

Shoulder rolls x 8 (2:50)

Seated Rows 8x 3 second holds (3:10)

Punching - 40 seconds (4:12)

Shoulder flexion/adduction x 8( 4:54)

Shoulder flexions x 8 (5:54)

Bicep Curl into shoulder press x 8 (6:20)

Shoulder Rolls x 8 (6:50)

Seated Rows 8x 3 seconds holds (7:08)

Calf raises 8 x 3 second holds (7:55)

Side stepping + with arms (8:40)

High Knee Marching (10:00)

Punching - 40 seconds (10:55)

Shoulder rolls x 8 (11:39)

Shoulder flexion/adductions x 5 (11:55)

Punching - 20 seconds (12:18)

Shoulder Rolls x 5 (12:45)

Do your best and any questions ask below.

- Mike

Standing Warm-Up Routine For Seniors | (Do before undertaking exercise)

warm-up ROUTINE for seniors (standing) - get moving

This week I have decided to create a simple warm-up routine you can follow before undertaking any exercise video or before performing an exercise or physical activity.

Before undertaking any exercise routine, it's important to ensure our bodies are adequately warmed-up.

By doing this, we can get ourselves ready for the exercise, prevent any injuries and also get more out of the exercise we do.

Perform this warm-up each time you perform a workout video or get out and moving!

Enjoy and Have Fun!

- Mike

xo

How To Perform The Important Balance Exercises For Seniors

How to perform balance exercises for seniors - get great balance

Today I show you how to do five important balance exercises which progress in difficulty.

I know everyone who sees this video will have different capabilities, so to accommodate for this, if they are too easy, I show ways to make these exercises more challenging.

On the other hand, some of the exercises may be too challenging... You may look at them and think, "There is no way I can do that. It's too hard!".

But..... You can do it, and if you can't..... just not yet!

It is possible, and the way to get there is to break down the exercises for YOUR capabilities. No one else's... Yours! And start from there.

The next step is to stay consistent with the balance practice and continually challenge yourself by progressing the exercise.

If you can't do one of the exercises as shown, I also show how you can make the exercises easier at the end of the video.

When you can make the exercises easier, you can start practising the exercises for the level you are at and then progress from there.

Here is a diagram of how to progress your balance.

View fullsize

Eventually, more challenging exercises will be easy, and you'll see significant improvements in how you move and feel daily.

Having good balance can ensure you are moving well and can help prevent falls... So let's start practising it now.

(CLICK THE PICTURE BELOW OR HERE TO GET MOVING WITH ME AND LEARN THE IMPORTANT EXERCISES FOR THE UPPER BODY)

START BALANCING THE BEST YOU CAN!

Learn these exercises and start practising them each week. Over time, progress the exercises using what I describe in the video and watch how good your balance gets.

This is the best thing you can do to ensure that you move well and prevent falls from happening to you.

Enjoy the video. Enjoy your day, and keep moving!

- Mike

Hand, Wrist & Elbow Exercises For Seniors

This week we are working on the hands, wrist and elbows. This workout will help with hand function and finer movements of the fingers. It can also help relieve arthritic hand and finger pain.

Enjoy the Video:

(To get straight into the exercise go to 1:26 minutes).

HAND AND ARM EXERCISES FOR SENIORS

• Ball Squeezes x 5

• Assisted Finger abductions stretch x 5 seconds each section each hand

• Hand Open/Closes - x 10

• Thumb Flexions x 10

• Wrist flexion/extensions 10 seconds each arm

• Wrist radial/ulnar deviation x 5 each arm

• Elbow flexion/extension x 10

• Elbow Pronation/supination x 10

Have fun and don't over do it! Also if you have trouble doing these exercises with your arms raised, there is no reason why you can't do them with your arms down.

See you next time!

- Mike

Seated Hip Exercises For Seniors | Hip Stretches For Seniors

seated hip exercises for seniors - stretch, strengthen and relieve hip pain

This week we are working on strengthening and stretching our hips in a seated position.

I know many of you get pain in the hips and these exercises will help!

SEATED HIP WORKOUT FOR SENIORS - ROUTINE

• Warmup - Marching on Spot - 30 seconds

• Buttocks Stretch - 30 seconds

• Adductor (Groin) Stretch - 30 seconds

• Hip Flexions x 10 each leg

• Straight Leg Raise x 10 each leg

• Isometric Hip Adduction - 5x5 second holds

• Isometric Hip Adduction - 5x5 second holds

• Hip Extension with resistance band x 10

• Hip Abduction with resistance band x 10

• Hip Flexion with resistance band x 10

(To get straight into the exercise go to 35 seconds).

Enjoy the exercise and let me know how you go!

- Mike

Neck Exercises For Seniors / Neck Stretches For Seniors (Includes Video)

Neck exercises for seniors - stretch, strengthen & relieve neck pain

NECK EXERCISES FOR OLDER ADULTS

Welcome back to another exercise video. In this video, I take you through some simple neck exercises to help stretch, strengthen and relieve pain in the neck.

Check out the video and have fun with the exercises

SENIORS NECK STRETCHES

NECK EXERCISES FOR SENIORS:

• Warmup - Backwards Shoulder Rolls- x 10

• Neck Extension/Flexion (Up/Down)- x 5 up, x 5 down

• Neck Rotations x 5 left, x 5 right

• Neck Flexion Stretch x 30 seconds

• Neck Extension Stretch - x 30 seconds

• Neck Rotation Stretch - 30 seconds each side

• Neck Side Flexion Stretch - 30 seconds each side

• Backwards Shoulder Rolls- x 10

(To get straight into the exercise go to 30 seconds).

Have fun with the exercises!

Do your best with them, let me know how you go and ask any questions, any time!

You can shoot me an email, or alternatively… Join the Facebook Community.

Stay Active! Stay Happy!

- Mike

FALLS PREVENTION: What To Do If I fall: How To Get Up Off The Floor

Falls prevention for seniors - what to do if you fall

This week's video is a little different.

After getting a heap of emails after my last newsletter and workout videos, with many of you saying you aren't confident doing exercises on the floor (in fear of not being able to get back up).

I've decided to create this video on how to get up off the floor. This is, so you all know how to get up off the floor safely and in the most efficient way possible in case you need to (i.e. you've fallen). Watch the video below.

We want to do what we can to prevent falls as much as possible. That is by getting into good physical shape and putting fall prevention measures in place if need be.

But we still want to live our lives, and ANYONE can have a fall.

How we react after a fall can lead to more injuries than the fall itself.

We absolutely DO NOT want to get into a situation where we have fallen over and can't get up off the floor AND have no way to get help.

If you feel there may be a chance you could get yourself into this unfortunate situation, think of ways how you can be prepared and get help if need be.

This could include carrying a mobile phone on you at all times, having a pendant alarm or keeping a landline phone in every room that would be easier to reach.

You also want to know how to get up off the floor in the most efficient way possible, so memorise this video.

Also, share this video to anyone you feel may benefit from it.

Again... Remember, life is meant to be lived, so once you have a few measures in place, get out there and live it. :)

Any questions, feel free to contact me, by shooting me an email or by asking your questions in the facebook community and for more information on falls, check out the falls prevention section on the More Life Health website here.

Stay tuned for more exercise videos.

Stay Active! Stay Happy!

- Mike

EFFECTIVE LOWER BACK EXERCISES FOR OLDER ADULTS: SAFE AND SIMPLE ROUTINES

This week we will be working the lower back.

Understanding Lower Back Pain in Seniors

These exercise videos helps stretch and strengthen muscles surrounding the lumbar spine, and will also help decrease lower back pain.

In the first video, the exercises are performed in a lying position, we also do some seated stretches, and a standing stretch.

If you have difficulty getting on and off the floor, the lying exercises can be performed on a firm bed or you can follow the second video, which is a completely seated exercise video.

Keep in mind, to overcome lower back pain, doing specific lower back exercises are only 1 part of the equation.

We also want to be improving our overall fitness, improving our strength in our core and also our whole body, improving our posture and eating healthy and decreasing stress. (You can find more in the pain articles).

Benefits of Lower Back Exercises for Older Adults

Let's chat about something super important – the benefits of lower back exercises for our beloved seniors. As we age, our bodies go through changes, and sometimes, our lower back whispers (or shouts) for a bit of extra care.

1. Wave Goodbye to Back Pain: Regular lower back exercises can be a game-changer in reducing pain. It’s like telling those annoying aches, “Nope, not today!”

2. Flexibility is the New Superpower: Remember when bending down felt like a Herculean task? These exercises help in regaining that superhero flexibility, making daily activities a breeze.

3. Strength for Days: Strengthening the lower back muscles is like building a solid foundation for your body. It’s all about being strong and sturdy, making you feel like you can take on the world (or at least lift that grocery bag without a wince).

4. Balance and Stability - Your New Best Friends: With great strength comes great stability. These exercises help improve balance, reducing the risk of falls, and keeping you as steady as a rock.

5. Boosting Your Overall Mojo: Exercise isn’t just about the physical benefits. It’s a mood lifter too! Engaging in regular exercise can keep you feeling positive, energetic, and ready to conquer the day.

Pre-Exercise Safety Tips

Before we jump into these fantastic exercises, let’s put on our safety hats. It’s crucial to ensure that you’re exercising in a way that’s safe and healthy for your body.

1. Chat with Your Doc: Always, always check with your healthcare provider before starting any new exercise routine. They know your health history and can give you the green light to go ahead or suggest modifications.

2. Warm-Up is a Warm Hug for Your Muscles: Don’t dive into exercises cold turkey! A gentle warm-up is like telling your muscles, “Hey, we’re about to get moving, so let’s ease into it.”

3. Listen to Your Body – It’s Smarter Than You Think: If something hurts or feels off, stop and take a breather. Your body knows best, and pushing through pain is a big no-no.

4. Hydration Station: Water is your best friend before, during, and after exercising. Keep sipping and stay hydrated – it’s like giving your body a refreshing little spa.

5. Dress for Success: Wear comfortable clothing and supportive shoes. It’s all about feeling good and moving with ease.

6. Take it Slow: Rome wasn’t built in a day, and neither is fitness. Start slow and gradually increase the intensity of your exercises. It’s a marathon, not a sprint!

LYING/SEATED LOWER BACK EXERCISE ROUTINE:

• Exercise: 1: Prone Lumbar Extension (Bent Elbows) - 30 seconds

• Exercise 2: Prone Lumbar Extension (Straight Elbows) - 30 seconds

• Exercise 3: Cat Stretch - 20 seconds each position

• Exercise 4: Glute to Floor Push - 30 seconds

• Exercise 5: Glute Bridges x 10

• Exercise 6: Glute Medius stretch - 30 seconds each side

• Exercise 7: Hamstring stretch - 30 seconds each side

• Exercise 8: Standing Lumbar extension - 30 seconds

SEATED BACK EXERCISE ROUTINE:

• Exercise: 1: Shoulder rolls x 10

• Exercise 2: Spine Extension/Flexion Stretch x 2

• Exercise 3: Side Bends x 2 each side

• Exercise 4: Hamstring stretch - 30 seconds each sid

• Exercise 5: Glute Medius stretch - 30 seconds each side

• Exercise 6: Spinal Rotations x 5 each side

• Exercise 7: Cat Stretch x 2 - 5 second holds

• Exercise 8: Seated Lumbar extension - 30 seconds

Do your best with them, let me know how you go and ask any questions, any time! You can shoot me an email, or alternatively… Join the Facebook Community.

Stay Active! Stay Happy!

- Mike

How to Exercise Your Feet!

Feet exercises for seniors - keep your feet functioning well

How often do you exercise your feet?

If you're anything like me, or the other 99% of us, you probably don't exercise them.

The fact is, it's actually a body part we should take some time to do specific exercises for.

Our little old feet, the majority of the time, are housed in shoes meaning we don't work our feet muscles as much as they could be worked. This leads to weakness, which can then lead to further issues.

Also, after decades of wearing shoes the sensory maps on our feet aren't as effective sending information from the ground to our brains, which can increase our falls risk. When the shoes worn each day are narrow, this usually leads to the toes becoming cramped up, leading to further issues.

In this week's video I give you two tips to help keep your feet healthy and go through some great feet exercises which will help strengthen the feet, keep you moving well and decrease your falls risk.

Here's the video:

To skip to the exercise go to 2:35.

FOOT EXERCISE ROUTINE:
Exercise: 1: Self Massage to Foot with Tennis Ball - 30 seconds each foot
Exercise 2: Toe, Foot and Ankle Stretch - 30 seconds each side
Exercise 3: Ankle Circles - 8 circles clockwise, 8 circles anti clockwise -each foot
Exercise 4: Toe Raises - x 10 each foot.
Exercise 5: Toe Raise + Spread x 10 each foot
Exercise 6: Seated Calf Raise x 10
Exercise 7: Seated Toe Raise x 10
Exercise 8: Toe Flexions x 10

ENJOY these exercises!

Do your best with it, let me know how you go and ask any questions, any time!

Stay Active! Stay Happy!

- Mike

An Introduction to Resistance Bands For Seniors

Resistance bands for seniors - seniors resistance band exercises

As said last week, there comes a point when exercising consistently that it's a good idea to add some form of resistance to your exercise program to continue to make progress.

Progress in the form of increased strength and other aspects of fitness which makes the activities of your daily life much easier!

In this video, I cover resistance bands, AND we go through 6 exercises to help strengthen both the upper and lower body.

WORKOUT:
Warm-Up: Seated Marching On the Spot
Exercise 1: Bicep Curls x 10 each arm
Exercise 2: Lateral Shoulder Raises x 10 each arm
Exercise 3: Knee Extensions x 10 each leg
Exercise 4: Ankle Plantar Flexions x 10 each ankle
Exercise 5: Hip Abductions x 10
Exercise 6: Standing Core Stability x 10 each arm

Go grab yourself some resistance bands and ENJOY this workout!

These are just an example of the many exercises you can do with resistance bands.

Do your best with it, let me know how you go and ask any questions, any time!

Stay Active! Stay Happy!

- Mike