More Life Health Blog - Discussing Seniors' Exercise, Health, Fitness, & More!
Strength and Balance Workout For Seniors - 20 Minutes, with Weights,
In this video, we go through some gentle mobility, exercises for the whole body with weights, balance and a quick cool down
Intermediate 20-Minute Workout For Seniors
Follow along with me (Mike - Physiotherapist) for these whole-body exercises to strengthen your body and improve your balance, it goes for 20 minutes, is of intermediate level (all in standing - not for beginners) and we use hand weights. Enjoy and let me know how you went below!
In this video we cover:
Give this exercise a go and let me know how you went.
- Mike
25 Minute Full Workout - Arm, Leg & Cardio Exercises for Seniors
In this video, we go through arm exercises, leg exercises, and cardio (HIIT) for seniors all in one workout.
beginner to intermediate 25 Minute Exercises For Seniors
Follow along with me (Mike - Physiotherapist) for these arm, leg and cardio (HIIT) exercises for seniors all in one workout. No need to change over from the shorter workouts if you want a longer workout. It goes for 25-minutes, working your whole body.
It is of beginner to intermediate level, and we use hand-weights for some exercises. You can still do the exercises without hand weights.
In this video we cover:
Give this exercise a go and let me know how you went.
- Mike
Simple Leg Exercises For Stronger Legs
In this video, we go through a simple leg workout that you can do daily to strengthen your legs.
Daily Leg Exercises for Seniors
Follow along with me (Mike - Physiotherapist) for these leg exercises that you can do daily to strengthen your legs.
Strong legs are essential to good movement and preventing falls. By spending a short amount of time each day, you can get those legs strong and keep them strong, and you WILL feel the difference.
Here is a simple and short 7-minute new exercise video, to get you moving and your legs strong.
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Give this simple leg exercise a go and let me know how you went.
- Mike
Beginner Seated HIIT Workout for Seniors (10 minutes)
In this video, we go through a beginner's style HIIT (cardio) workout to improve your fitness and also help with weight loss.
Low Impact Cardio Workout For Seniors
I want to remind you, that when it comes to exercise, there is no finish line.
Although you may not want to hear this, exercise is something you must do consistently to keep your body in the best physical condition.
To keep your body stronger it takes consistent strength exercises each week, or you may find your muscles becoming weaker.
To keep your body balancing well, requires movement and balance exercises or you may find yourself becoming more unsteady on your feet.
To keep your body fit, it takes exercise that gets your heart rate up, or you may find yourself becoming shorter of breath with less activity.
I could apply this to all the components of physical fitness, but in short, if you keep your exercise up, you’re going to get and keep, the benefits. If you don’t, you’re going to lose it!
On the topic of getting and keeping fit, I want to introduce you to a type of cardio known as High-Intensity Interval Training (HIIT).
“HIIT” workouts involve short periods of high(er) intensity exercise alternated with periods of rest or recovery.
By doing these types of workouts, you can get increased health benefits (such as increased fitness and weight loss) with less time spent working out.
This week, we are going to go through a beginner’s seated HIIT workout. Click below to get moving with me.
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This is a beginner style HIIT workout, it only goes for 10 minutes, so give it a go and let me know how you went.
- Mike
Arm Exercises For Toned Arms
In this video, we cover these simple exercises you can do to build muscle in your arms, which will lead to stronger and more toned arms.
Exercise For Stronger and Toned Arms For Seniors
A couple of years back I received an email saying something along the lines of: “Hey Mike, what exercises should I do to get rid of my bat wings?”.
My first thought… “what the hell are bat wings and why does this lady have them?” 🦇
It didn’t take me long to work it out. ‘Bat wings’ were the name given to the back of the upper arms when there is a build-up of fat, making them flabby.
This was the first time I had heard of this. I had heard of ‘tuck shop arms’ before, but never ‘bat wings’.
Since then, I’ve heard it many times.. Apparently another name for this area is ‘bingo wings’.
Anyway…. whatever you refer to this area as, whether you’re a man or a woman, we all want stronger and more toned arms.
There are some simple exercises you can do to build the muscle in your arms, which will lead to stronger and more toned arms……. helping get rid of those bat wings.
Which is exactly what we go through today. Click below (or HERE), for a 10-minute video to strengthen and tone your arms.
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When the exercises become too easy, you can increase the repetitions, or increase the weight of the hand weights you are using.
There is also an advanced exercise in this video, which is not for everyone but I give a modification if you can’t do it.
For another workout for toned arms. Click HERE.
- Mike
Daily Exercises For Healthy Shoulders
In this video, we cover these quick and simple exercises for stiff shoulders are for everyone to help with, and can also help prevent, stiff shoulders.
Daily Shoulder Exercises FOR SENIORS
Carrying on from the last video of specific exercises for frozen shoulders, these quick and simple exercises for stiff shoulders are for everyone to help with, and can also help prevent, stiff shoulders. It only goes for 5 minutes and can be done daily.
In this video, we do a neck stretch (to help loosen the neck if it is tight), and some gentle shoulder exercises.
This exercise video can be done by anyone, it’s quick and simple and if you like it you can add it to your playlist to do weekly.
For specific exercises for frozen shoulder. Click here.
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Do your best and any questions ask below!
- Mike
THE 9 BEST EXERCISES FOR FROZEN SHOULDER FOR OLDER ADULTS
In this video, we cover the best exercises to help relieve pain and stiffness from Frozen Shoulder (Adhesive Capsulitis).
When you think of the shoulder joint, the joint you’d most probably be thinking of is the glenohumeral joint. The glenohumeral joint is the joint mainly responsible for moving the arm.
Adhesive capsulitis, or frozen shoulder, occurs when the shoulder capsule (the connective tissue surrounding the shoulder joint) becomes inflamed and therefore thicker which causes increased stiffness. “Itis” = Inflammation.
There are solutions to help with the pain and loss of range of motion with frozen shoulder, and certain exercises and stretches can be done to help with a more successful recovery.
Although these exercises are targeted for frozen shoulder, you can complete them for generalised stiffness of the shoulder also.
With these exercises, you want to stretch to the point of tension but not pain (a very small amount is ok).
Pre-Exercise Considerations
Before you jump into any new exercise routine, there's something super important to consider – chatting with your healthcare provider. Think of them as your personal coach. They'll help you figure out the best game plan and ensure you're doing exercises that are safe and effective for your specific situation.
Now, onto some tips for getting started safely with your exercises:
Warm-Up: Have you ever noticed how athletes warm up before a big game? That's because muscles perform better when they're warm. So, start with a gentle warm-up to get those shoulder muscles ready for action.
Start Slow: Think baby steps if you're just diving back into exercise. Start with simple, low-impact movements. You don't want to go from zero to hero and end up feeling sore or, worse, injured.
Listen to Your Body: Your body knows best. If something feels off or painful (and not in a 'good workout' kind of way), it's time to take a step back. Pain is your body's way of waving a red flag.
Stay Consistent: Consistency is key. It's like watering a plant – do it regularly, and you'll see it thrive. The same goes for your exercises. Regular movement can work wonders for easing that frozen shoulder.
Enjoy the Process: Last but not least, have some fun with it! Put on your favourite tunes, find a workout buddy, or exercise in your favourite part of the house. It's all about making the experience enjoyable.
There you have it – understanding Frozen Shoulder and getting ready to tackle it head-on with some safe exercises. Remember, you've got this, and your shoulders will thank you for it!
Top 9 Exercises for Frozen Shoulder in Seniors
For some more on frozen shoulder, including the exercises in written form.
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Exercises For Frozen Shoulder - Adhesive Capsulitis exercises
Do your best and any questions ask below!
- Mike
5 Best Exercises For Lumbar Spinal Stenosis
In this video, we cover the best exercises to help relieve pain associated with lumbar spinal stenosis.
Exercise Routine For Lower Back Pain
Follow along with me (Mike - Physiotherapist) for these 5 best exercises to help relieve pain associated with lumbar spinal stenosis.
Although this video is made specifically for those with spinal stenosis, they are still great exercises for your lower back. So why not give them a go!
If the amount of repetitions is not enough for you, you can add in some more.
If you have spinal stenosis (or back pain), make sure to build up the repetitions gradually over time. You do not want to overdo it.
For more on spinal stenosis, make sure to read my article: All about spinal stenosis & what you can do about it.
In this video we cover:
Do your best and any questions ask below!
- Mike
Simple Breathing Exercises For Seniors | Improve Your Breathing
In this video, we cover breathing exercises for seniors which you can do to help you improve your breathing.
5 Simple Breathing Exercises For Seniors
Join me (Mike - Physiotherapist) for this exercise video where we do 5 simple breathing exercises which you can do to help you improve your breathing.
Healthy lungs are essential for optimal functioning through all stages of life, but, just like all areas of the body, our lungs are not immune to changes as we get older.
However, when we get a better understanding of our lungs and our respiratory system and what can happen through the years, we can take charge of our health and do what’s necessary to improve the health of our lungs.
There are many things that you can be doing, right now, to improve your lung health.
Click HERE for my most recent article on improving lung health over 60!
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Do your best and any questions ask below!
- Mike
Pelvic Floor Exercises For Seniors (For Women And Men)
Use this video to help give relief from your symptoms and improve the strength of your pelvic floor (important if you have issues with incontinence).
Kegel Exercises For Strengthening The Pelvic Floor
Join me (Mike - Physiotherapist) for some exercises and more to help strengthen the muscles of your pelvic floor.
Use this video to help give relief from your symptoms and improve the strength of your pelvic floor (important for incontinence).
Learn more about what a pelvic floor is.
Understanding the Pelvic Floor
We're going to talk about something that is often overlooked - the pelvic floor.
Picture this: deep within your pelvis, there's a group of muscles playing a huge role in your body, kind of like unsung heroes. These muscles support your bladder, bowel, and, for women, the uterus. Pretty crucial stuff, right?
Now, you might wonder why we don't talk about these muscles more. Well, they're a bit shy, hidden away, but they are key players in your body's support system.
As we age, just like any other muscle, they can lose some of their oomph. That's why keeping them in tip-top shape is extra important, especially for seniors.
Benefits of Pelvic Floor Exercises for Seniors
Okay, so why should you, as a senior, befriend these pelvic floor exercises? First off, they're like a secret weapon against incontinence. Yes, those annoying trips to the bathroom might become less frequent!
But wait, there's more. These exercises can also help reduce pelvic pain and even improve your bedroom life – talk about a win-win!
Imagine having more control over your bladder and bowel movements. It's like gaining a new level of freedom in your golden years. Plus, if you've had any surgeries down there, these exercises are fantastic for recovery and strength.
And the best part? You can do these exercises discreetly, anywhere and anytime. No special equipment or gym membership is needed. It's all about giving those hidden muscles a little TLC.
Preparing for Pelvic Floor Exercises
Before you jump into these exercises, let's make sure you're all set. First things first, it's a good idea to have a chat with your doctor. They can give you the green light and any specific advice tailored for you.
Next up, find a comfy spot. You can do these exercises lying down, sitting, or standing – your choice. The key is to be relaxed and focused. Wear comfortable clothing that won't restrict your movement.
Now, identifying your pelvic floor muscles is crucial. A neat trick is to try stopping your urine flow midstream next time you're in the bathroom. The muscles you use to do that? Those are the ones we're focusing on.
Remember, like any exercise, start slow and be patient with yourself. It's not a race; it's more like nurturing a plant. A little care each day, and you'll soon notice the benefits!
In this video I explain a bit about the pelvic floor, how to locate the pelvic floor and we go through exercises for the pelvic floor (which can help with issues that could develop in this area), and more! So make sure to check it out!
If you were eagerly waiting for this video, thank you for your patience and I hope this video helps you!
Remember to stay consistent with the exercises to get results.
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Do your best and any questions ask below!
- Mike
Full Workout To Improve Muscular Endurance For Seniors
In this video, we go through an intermediate full workout muscle endurance exercise video working the whole body to get stronger, improve your muscular endurance and fitness.
Improve Muscular Endurance (Intermediate Level) - with weights
Join me (Mike - Physiotherapist) for this full endurance workout. We get straight into it today!
I have added the upper-body and lower-body endurance exercises together with a warm-up and cool down - This video uses hand weights and a resistance band and we do higher reps for a little more intensity. Make sure to start with lighter weights for this video. If new to weights I would not recommend starting here, start at my introduction to weights exercise video.
Get stronger, improve your muscular endurance and fitness. Move better, feel better. This session goes for 35 minutes.
So let’s get moving!
In this video we cover:
Do your best and any questions ask below!
- Mike
Upper Body Endurance Exercises For Seniors
In this video, we go through an intermediate upper body endurance exercise video working the upper body to improve your strength.
Improve Upper Body Endurance (Intermediate Level)
Join me (Mike - Physiotherapist) for a new Strength Saturday Exercise Session (#7). Where we work the endurance of our Upper Body!
This week we are going to continue working our muscular endurance but this time for the upper body. Or more specifically the muscles of the chest, the back, the shoulders, and the arms by doing exercises for higher repetitions, with a resistance band and hand weights.
Muscular endurance for the upper body is required in your daily life when doing tasks that use the upper body for prolonged periods (eg. carrying shopping bags) and is also good for your posture.
Again… If you’re a beginner to these exercises, start with the first set and do what you can. Over time keep challenging yourself to do a little more. Gradual progressions!
So let’s get moving!
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Do your best and any questions ask below!
- Mike
Leg Endurance Exercises For Seniors
In this video, we go through an intermediate leg endurance exercise video working the legs to improve your strength.
Improve Leg Endurance Exercises (Intermediate Level)
Join me (Mike - Physiotherapist) for a new Strength Saturday Exercise Session (#6). Where we work the endurance of our legs!
Today we are not only going to work our strength, but we are going to focus more so on our muscular endurance!
In case you have forgotten, Muscular strength is the amount of weight you can lift or move.
Muscular endurance is how many times you can move or lift that weight, before you get exhausted.
Muscular endurance is important in your day to day life, to move and to lift things. Think about when you are to walk up a large flight of stairs, or go on a large walk (especially with hills). Your muscular endurance is being tested.
As with any component of fitness, muscular endurance can be trained and improved…. at any age.
Which is what we do today. Today’s exercise video we do higher repetitions and use equipment to work that muscular endurance (and strength).
So let’s get moving!
In this video we cover:
Do your best and any questions ask below!
- Mike
Seated Strength Workout For Seniors
In this video, we go through a 15 minute seated strength exercise video working the whole body to improve your strength and range of movement.
Full Strength Workout For Seniors (15 Minutes - Seated - Equipment)
Join me (Mike - Physiotherapist) for Strength Saturday Exercise Session # 5. This session is completely seated using weights, ankle weights, and a resistance band working the whole body.
And, on this Saturday (and always), I want you to remember that we all have a tendency to overestimate others and underestimate ourselves……. You’re better than you think!
So let’s get moving with today’s workout!
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Do your best and any questions ask below!
- Mike
Beginner Seated Resistance Band Exercises For Seniors
In this video, we go through a beginner seated exercise video working the whole body to improve your strength and range of movement.
10-Minute Seated Resistance Band Exercises For Seniors (Beginner)
I’m sure you know the importance of having good physical strength.
There are many benefits that come from being stronger but to summarise, when you have good strength, life is going to be much easier.
And…… you can get stronger at ANY age, by training your strength.
Strength is the most important component of fitness you can work on. When you train to get stronger you will find other areas of your fitness improving also. For example, improved cardiovascular fitness, improved balance, coordination, weight loss and more.
This is why I started Strength Saturday. To dedicate a whole day to strengthening exercises, so workouts can be varied, and many areas can be targeted.
So let’s get moving with today’s workout!
In this video we cover:
Do your best and any questions ask below!
- Mike
Advanced Strengthening Exercises For Seniors
In this video, we go through an advanced strength exercise video working the whole body to improve your strength and range of movement.
10-Minute Strength Workout For Seniors (Advanced)
Join me (Mike - Physiotherapist) for another Saturday exercise session to get you stronger. (Strength Saturday No.3). This session is more advanced level.
When your body is stronger, life will be easier. Improve your strength each week with hand weights, resistance bands, and ankle weights.
Remember there is never a one-size-fits-all approach to exercise (and for getting healthy for that matter).
However, to make improvements with exercise, there is a process. Tonight I just wanted to remind you of that process.
The first step is finding where you are currently at.
I see and hear from a lot of people who get disheartened when they can’t do certain exercises, or they feel as if everyone else is doing so well and they’re not……..
But this does not matter. Forget all this and Find YOUR capabilities.
Once you’ve done this, you want to stay consistent exercising at your level. Soon enough the exercises will become easy as you get stronger and fitter.
It’s now time to progress the exercises so you continue to make improvements, as you have now reached a new level.
There are many ways you can progress exercise. From increasing repetitions, increasing sets, increasing the weight, decreasing the rest time, increasing time exercising and more. Slow and steady. You’re in no rush.
There are also ways to modify the exercises to make them less challenging if they are too difficult. Sometimes we need to take a step or two back before we can move forward.
So let’s get moving with today’s workout!
In this video we cover:
Do your best and any questions ask below!
- Mike
Strengthening Exercises Using Ankle Weights For Seniors
In this video, we go through a simple ankle weights exercise video working the whole body to improve your strength and range of movement.
Getting stronger with ankle weights (15 Min)
Join me (Mike - Physiotherapist) for this Strength Saturday exercise session using ankle weights.
I know you may not own ankle weights, but if you do have them this is one for you.. If you don’t own any. That’s ok! You can also follow along without them.
If you want to purchase ankle weights, start lighter work your way up, over time
Make sure to let me know how you went with the exercises, on YouTube below the video (I read all comments).
In this video we cover:
Do your best and any questions ask below!
- Mike
Intermediate Strength Exercises with Weights - 15 Min
In this video, we go through a simple exercise video working the whole body to mprove your strength and range of movement.
strength exercises with weights for seniors (15 Min)
Join me (Mike - Physiotherapist) for the first Strength Saturday exercises to get your body stronger. This session is of intermediate level.
If you’re new to using weights start with lighter weights (0.5kg to 2kg) and slowly build it up as you get stronger. Remember to go at your own pace and give yourself adequate rest also.
As always, let me know how you went in the comments below the video.
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Do your best and any questions ask below!
- Mike
The Minimum Exercise To Maintain Body Strength
In this video, we go through a simple exercise video working the whole body to mprove your strength and range of movement.
Simple Whole Body Exercise Routine - Exercises To Maintain Strength and Get Stronger For Seniors
Join me (Mike - Physiotherapist) for this simple exercise video working the whole body. Improve your strength and range of movement.
There are going to be times you will have trouble finding the motivation to do exercise. It is still important to do some exercise to maintain levels of strength. This video makes it easy for you to do that.
You also get to work on your upper body working the arms, shoulders, upper back, and chest. Improve your strength and range of movement.
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Do your best and any questions ask below!
- Mike
Ease Peripheral Neuropathy Symptoms In Hands and Arms | Peripheral Neuropathy Exercise Routine
In this video, we go through some exercises and more to help relieve pain and symptoms in the hands and arms caused by peripheral neuropathy.
Peripheral Neuropathy Exercises For the Hands & Arms
Join me (Mike - Physiotherapist) for some exercises and more to help relieve pain and symptoms caused by peripheral neuropathy in the arms and hands.
This exercise video does not have to be done all at once. Learn what is contained within and go at your own pace, gradually building up the exercise. Use this video to help give relief from your symptoms and improve your upper body strength and mobility (important when dealing with peripheral neuropathy).
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For Peripheral Neuropathy Exercises For the Feet & Legs, click here.
Do your best and any questions ask below!
- Mike