Fitter in 5 - Seated Leg Exercises For Seniors (5-Minutes)

Leg Strengthening exercises for seniors - seniors chair exercises

Many of you wanted shorter, 5-minute videos and here they are. In this video, we strengthen the legs in a seated position.

This video goes for only 5-minutes and it's great for those times you're having trouble with motivation, or you're short of time.

This will be one of a series of 5-minute exercise videos. I'll be making both in a seated and standing position... The next video will be standing.

Remember to warm-up prior to doing exercise:

For the Warm-Up Video:

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

Do your best and let me know how you went below!

- Mike

Do This 1 Exercise Daily For Better Balance | Seniors Exercises

Daily balance exercise for seniors - get better balance

I'm sure you know that consistency is the key to get the benefits from exercise.

I know it can be difficult at times to stay consistent, however.

Sometimes you feel good, other times not so good and everything but the exercise gets done. 

But that's ok! This happens to everyone.

We just need to find a way to make it easier, and when it's easier, it's more likely to be done more often. 

This means great results!

So what's a way to make it easier?......... 

Do less! 

Doing small amounts of exercise consistently is going to get you greater results than more exercise only done every now and then.

Today we are going to apply this "do less" rule with an exercise video that makes it much easier to stay consistent with, to get rock steady balance. 

5 minutes of 1 exercise (which I know you've attempted before) daily, is all it takes..

Now let's do it!

Click the video below (or here) to get moving with me.

Another way to stay consistent is to practice this single-leg balance exercise when doing another task -  for example when watching TV or brushing your teeth. Just make sure you always do it safely.

Try it for two weeks and watch your balance improve!

You can do it!

That's it from me!

I'll see you for more exercise videos this week (most probably another two) - so stay tuned!

Have Fun, Keep Moving!

 - Mike
xo

Boxing For Seniors - Improve Your Fitness! (14-mins Cardio)

Boxing for seniors - seniors cardio workout

Here is 14-minutes of seated boxing workout for seniors which work your arms and get your heart and lungs working and .. Get moving with me!

Let me know how you went below!

- Mike

Seated Core Exercise Routine (10-Mins) | Core Workout For Seniors

core exercise routine for seniors (seated) - seniors chair exercises

Here are 10-minutes of easy to follow, seated, core exercises. Follow this workout, and perform consistently to get that core stronger!

It's good for those of you who have trouble getting up/down off the floor, and just prefer to do exercises seated in a chair.

Getting a strong core is not just about strengthening the superficial muscles of the core (what most people refer to as a 6 pack). It's about focusing on strengthening the deeper muscles of the core so movement is easier!

Do your best and any questions ask below!

- Mike

10-Minutes of Exercises - Let's Get Moving | Seniors' Fitness

exercises for seniors - get moving

Today we go through a 13-minute routine in both seated and standing, get moving with me.

For the Warm-Up Videos:

Seated Warm-Up: https://youtu.be/80ONlDEowzo

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

Do your best and any questions ask below!

- Mike

Upper Body Resistance Bands Exercises For Seniors | Seniors Fitness

Upper body exercises with resistance band for seniors - get stronger and fitter

Get stronger and fitter with this upper body exercise routine using resistance bands.

For the resistance band used in this video: https://morelifehealth.com/bands

For the Warm-Up Video:

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

Do your best and any questions ask below!

- Mike

Three SIMPLE Exercises For a Strong Body | Exercises For Seniors

Three simple exercises for seniors - get a strong body

In this video we go through THREE simple exercises you can do to work your WHOLE body to help keep you strong. We also go through the exercise routine three times, with the first round being more of a demonstration.

For the resistance band used in this video: https://morelifehealth.com/bands

For the Warm-Up Videos:

Seated Warm-Up: https://youtu.be/80ONlDEowzo

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

Do your best and any questions ask below!

- Mike

Full Exercise Routine For Seniors | 20 Minute Workout

20 minute exercise routine for seniors - Work your whole body

Here is a full exercise routine that goes for 20 minutes, working the whole body to help keep you moving. We also work the core and get some balance in at the end.

For the Warm-Up Videos:

Seated Warm-Up: https://youtu.be/80ONlDEowzo

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

Do your best and any questions ask below!

- Mike

Do These 4 Stretches EVERY Day - Stretches For Seniors

Every day stretches for seniors - improve posture & prevent aches and pains

Do These 4 Stretches Every Day - Make sure you're doing these 4 stretches daily to improve your posture and prevent hip, back, knee, neck and shoulder pain.

Try this 4-Minute Daily Stretching Routine For Seniors.

For the Warm-Up Video:

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

Do your best and any questions ask below!

- Mike

Upper Body Workout with Weights for Seniors | Upper Body Exercises With Weights For Seniors

Upper body workout with weights for seniors - get stronger & fitter

Get stronger and fitter with this upper body exercise routine with dumbbells for seniors.

For the Warm-Up Video:

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

Do your best and any questions ask below!

- Mike

Upper Body Exercise Routine For Seniors - No Equipment (17 Mins)

upper body exercise routine for seniors - improve fitness, strength & move better

Improve your upper body strength, get fitter and move better with this seated upper body exercise routine.

I'll be creating two videos a week whilst we see ourselves in this crazy time, so make sure you're subscribed to this channel.

For the Warm-Up Video:

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

Do your best and any questions ask below!

- Mike

Improve Stair Walking - Exercises For Seniors

leg exercises for seniors - improve stair walking

Want to get stronger and fitter walking stairs?

In this video, we go through an exercise routine to help you to walk stairs with ease and discuss the reasons as to why you may have difficulty with them.

As you get stronger and fitter increase the repetitions and increase the time.

For the Warm-Up Videos:

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

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

To purchase the step: https://morelifehealth.com/recommended-equipment

Overcoming Pain article: https://morelifehealth.com/articles/empty-your-cup

Do your best and any questions ask below!

- Mike

Test Your Own Balance: The First Step To Improving Your Balance

HOW TO TEST YOUR BALANCE

I'm sure you know that as we get older, our balance can decrease, and you may find yourself becoming more unsteady on your feet.

The good news is balance is a skill that can be re-trained at any age.

The first step to improving your balance is knowing where you are at with it.

Once you know just how good (or not so good) your balance is, you can go about improving it.

Now let’s test your balance!

To test your balance click the video below, or here.

If you want to track your progress, click below for a form that you can print off and record your results on.

CLICK TO DOWNLOAD YOUR FREE BALANCE FORM

Your Balance Form - Free Download

If you do find you need to work on your balance, keep the record of your results, get practising with the balance videos, stay consistent and check back into this video in a month..... And enjoy having improved balance.

If you find you can do these tests quite easy.. Great work.. But don't get complacent... Keep Moving! :)

For more on balance, you can click here.

And I'll see you next time,  

Until then...

Keep Moving, Keep Healthy and Keep Having Fun!

 - Mike

Single-Leg Strength Exercises for Stronger Legs, Core & Better Balance. (More Challenging Routine)

Single-Leg Strength Exercises for seniors - stronger legs, core & better balance

Performing single-leg exercises can help pinpoint any muscle imbalances, whilst strengthening those legs, your core whilst also working your balance.

It's not uncommon to have muscle imbalances between sides, however, this can lead to further issues, such as pain and difficulties with movement.

Having muscle imbalances could be from a variety of reasons. A common reason is from a past injury that didn't receive proper rehabilitation, or pain in one side leading to less use of the painful side.

You may have equal strength on both sides, however, it is also a good idea to incorporate some single-leg exercises into your exercise routine to ensure both legs are equally strong.

This will ensure tasks like walking up stairs or curbs are always simple! :)

In this video, I introduce you to a single-leg strengthening exercise routine to help get your legs stronger (equally)!

Do your best and always be progressing!

For the warm up video:

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

Do your best and ask any questions ask below!

- Mike

Seated Leg Exercises For Seniors | Seniors' Chair Exercises

leg strengthening workout for seniors - seniors chair exercises

Do you have trouble with standing exercises to strengthen your legs? If so, this exercise video is for you.

Following on from the last leg strengthening exercise video I did, I wanted to do a leg strengthening video this time for those who have trouble doing leg exercises in standing.

In a seated position it does make it more difficult to target all the muscles with fewer exercises, however, it CAN be done.

Never be disheartened if you are struggling with any of the exercises. It does not mean you are not capable, this is never the case.

If just means you may have to take a step back, find what works for you and then gradually build on what you are doing!

There are so many ways to go about achieving what it is you want through exercise. So never give up, ask questions and eventually, you'll find what works and make big improvements! Keep at it!

In this video, we go through a completely seated and simple leg exercise routine.

In this video, we go through a seated leg strengthening exercises to help get your legs stronger!

For the Warm-Up Videos:

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

Do your best and any questions ask below!

- Mike

Stronger Legs With Just One Exercise!

QUICK & EASY LEG EXERCISE ROUTINE FOR SENIORS

I want to remind you that getting the results you are after through exercise doesn't have to come from long, hard workouts!

Most of the time, if you just keep it simple, focus on the basics and stay consistent, you can achieve GREAT results in all aspects of your fitness.

Let's take stronger legs for example.

You can achieve the strength you want in your legs by just doing ONE exercise.

Yep... If you prefer shorter workouts, you can forget all the other leg exercises, focus on the right exercise, stay consistent and watch your leg strength improve..... And improve much faster than if you were doing less effective exercises.

To prove my point, here is a workout where we go through a leg routine with just ONE exercise to help get you stronger legs. To access the workout click here, or the picture below.

For stronger legs, give this workout a go, do it at least 3x a week, and watch your legs get stronger...... Simple! 

For those times you're just not feeling like exercising, I'm sure you can manage to do a short routine like this!

Why this exercise (the Sit-To-Stand) works to give you a great leg workout is because it is a compound exercise, which means it works more than one group of muscles (all the muscles in your legs actually). 

You could also substitute the Sit-To-Stand exercise we do in this workout for Squats to improve your leg strength, with fewer exercises. The squat is another great compound exercise, working all the muscles in your legs.

Chair Exercises For Seniors - 30 Minutes - Whole Body - Seated

30 minute full body workout for seniors - seniors chair exercises

Join Mike, Physiotherapist for this gentle seated 30-minute seated exercises for seniors which works the 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: https://youtu.be/nfGWaRoKr7k

Do your best and any questions ask below!

- Mike

The 10 Best Flexibility Exercises For Seniors

STRETCH 1: 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 2: CHEST (+ POSTURE) STRETCH

HOW TO:

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

2. Place your arms up straight up in front of you, parallel to the floor.

3. Now bring your arms out to the side, pulling as far back as you can and squeezing your shoulder blades together, whilst maintaining that upright posture.

4. If you have difficulty holding your arms at 90 degrees (or parallel to the floor) you can hold your arms lower (45 degrees).

5. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 3: THORACIC EXTENSION (UPPER BACK) STRETCH

HOW TO:

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

2. Now place your hands behind your head, maintain an upright posture and extend your upper back over the chair. (If you have difficulty placing your arms behind your head, place them across your chest).

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

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

2. Interlace your fingers and bring your arms up above your head.

3. Now turn your palms away from you, towards the ceiling and push up as far as you can.

4. Hold this movement for the set time, feeling the stretch in your shoulders and your sides.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 5: LUMBAR EXTENSION (LOWER BACK) STRETCH

HOW TO:

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

2. Place the palms of your hands in the small of your back and lean your lower back into your hands, feeling a stretch in your lower back. (If you have difficulty getting your palms around to the small of your back, use the backs of your hands).

3. Hold for the set time.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 6: STANDING QUADRICEPS (FRONT OF THIGH) STRETCH

HOW TO:

1. Standing up tall next to your chair, holding onto your chair with one hand.

2. Bring one leg behind you, holding onto your foot.

3. Ensure you maintain your straight posture throughout the exercise and try to keep your knees next to each other

4. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

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

2. Lift one leg up to your chest, bending at the knee, and hug the leg.

3. Hold for the set time and change legs.

4. Ensure your shoulders are back and down throughout the exercise.

5. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 8: STANDING (OR SEATED) HAMSTRING (BACK OF LEGS) STRETCH

HOW TO:

1. Sitting up tall in your chair, shuffle to the front of your chair 

2. Keeping your hands on the opposite leg, place one leg out in front of you

3. Now keep your leg straight and point your toes towards the ceiling 

4. Ensure you remain upright with a straight back and lean forward at the hips 

5. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

For Video Demonstration of This Exercise in Standing Position: Click here.

STRETCH 9: STANDING ADDUCTOR (GROIN) STRETCH

HOW TO:

1. Standing tall, take one large step out to the side and face your toes outwards.

2. Shift your weight to one side, bending that knee.

3. You will feel a stretch on the inner thigh of the straight leg.

4. Keep a chair in front of you when performing this exercise.

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

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 10: STANDING CALF (BACK OF LOWER LEG) STRETCH

HOW TO:

1. Standing tall holding on to your chair with both hands, step one foot back making sure your toes are facing forward throughout the exercise.

2. Now bring your front knee towards the chair ensuring that your heels remain in contact with the floor at all times.

3. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

Getting Toned - The Secret To Stronger, Toned Arms - Best Arm Exercises For Seniors

Arm toning for seniors - Best arm toning exercises for seniors

A question I commonly get asked is "Which exercises are best to get rid of fat in ______ (certain area)?". 

Or another variation of this question is... "Which exercises are best to get rid of flabby arms?".

And the answer... 

There is no best exercise to get rid of flabby arms. Or to get rid of fat in any specific area.

When doing exercises to target specific areas, you are working the muscles underneath the fat tissue which resides on top of these muscles. You are not working on losing the fat in these areas.

Reducing fat in just one particular area is not possible! (Unless with liposuction).

If you want toned arms, you do need to do specific arm exercises. And, arm exercises should be included in every exercise program.

However, although your muscles may seem firmer after some time doing the exercises, the fat will still remain in these areas, and to lose this fat, you must reduce fat from ALL OVER your body. It's about reducing your overall body fat percentage, not just targeting a specific area

In a nutshell, the formula to do this is: Exercise + Healthy Diet = Decreased Fat.

When you start decreasing fat, the "flab" is going to start coming off all areas of your body, uncovering those strong muscles underneath.

We all store and lose fat differently. The midsection is usually one of the most stubborn areas to shed the fat, while the arms are an area where fat often comes off faster. But this rule may not apply to you!

So do the right exercises and make sure your diet is in check!

When it comes to the right exercises to do for your arms, you can work your arms effectively by doing three simple exercises -- There is no need to overcomplicate it by doing more than this.

In this video, we go through 3 simple exercises to strengthen your arms. At the beginning of this video, I also discuss the secrets to no more flabby arms (toned arms).

We go through three circuits of these exercises - Go at your own pace.

For another arm toning workout - click HERE.

- Mike

Simple Seniors Strength workout - 8 Minutes

Simple strength workout for seniors - 8 minutes

In this video, I show you how to use just three exercises to get stronger. We cover the whole body.

I change the exercises up to show how you can target the same areas with different variations.

If you find them too easy, add in more resistance, do more rounds or decrease the rest time.

Before beginning make sure you do one of the warm-up videos.

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

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

To get straight into the exercises go to 1:32.

Super Simple Strength Workout

1. SQUAT x 12

2. ONE ARM ROW x 12 each arm

3. CHEST CHAIR PRESS

60 Seconds Rest

4. SIT TO STAND x 12

5. SEATED ROW x 12

6. CHAIR TRICEPS PUSH x 12

For more have another 60-second break and do again.

Do your best and any questions ask below!

- Mike