More Life Health Blog - Discussing Seniors' Exercise, Health, Fitness, & More!
Complete Seated Body Workout For Seniors (25 Mins)
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.
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
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.
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.
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
Learning For a Sharper Mind & To Improve Memory!
It's Never Too Late To Learn Something New!
Remember this line, when you want to try something new and stop yourself!
“Everything that you can see happen in a young brain can happen in an older brain. The only requirement is that the person must have enough of the reward, or punishment, to keep paying attention through what might otherwise be a boring training session.” If so, the changes can be every bit as great as the changes in a newborn.“ ` Norman Doidge - The Brain that changes itself
importance of a sharp mind for seniors
It's Never Too Late To Learn Something New!
Remember this line, when you want to try something new and stop yourself!
I feel it’s very important to always be learning and trying new things, no matter your age!
Each year I always plan to try a new activity/skill and get reasonably good at it… My last was rock climbing, which you all know what happened with that :).. But I don’t plan to stop setting goals to try something new each year!!
Learning something truly new with good focus can keep your minds sharp.
It will allow you to lay down new memories and have a system that can easily access and preserve the older memories.
So along with the exercises, if you aren’t already… Why not learn a new skill which will sharpen up the mind?
It’s been shown that learning a new language, although not so easy, is great to sharpen up the mind.
I’ve always wanted to be bi-lingual, so I think my next goal is to become conversationally fluent in Italian.
Or why not learn a NEW dance. Notice I emphasise “NEW” …. Just doing the dances you learnt years ago won’t help your brains motor cortex stay in shape, so get moving with a NEW dance! (I’d make dance videos………….. but I’m yet to get good at dancing) 🕺😀
There are A TONNE of new hobbies out there you can try (and If you have any ideas for the group, post them below)
Don’t think those days are behind you.. Or that you can’t do it. You can!! Know that it's never too late!
“Everything that you can see happen in a young brain can happen in an older brain. The only requirement is that the person must have enough of the reward, or punishment, to keep paying attention through what might otherwise be a boring training session.” If so, the changes can be every bit as great as the changes in a newborn.“
Find something you’ve always wanted to do and do it! :)
Is there something you’ve always wanted to learn? Are you learning something new at the moment? Or do you have any ideas for new hobbies/skills? Let me know! 👇
[Reference: “Brain That Changes Itself - Norman Doidge]
Calcium in Older Adults: How Much Calcium Should You Get?
Calcium is a mineral seen in high amounts in... Yep, you guessed it! Our dairy products (our milk, cheeses and yoghurts).
Calcium is important for healthy bones and healthy teeth. It also plays a crucial role in other bodily systems, such as our nervous system and the proper functioning of our muscles.
Calcium is important in the role of falls, to keep our muscles strong, help us move more efficiently and keep our bones strong.
FIRST PUBLISHED: 03/05/2019. LAST UPDATED: 03/7/2022
How Much Calcium Do SENIORS Need?
Calcium is a mineral seen in high amounts in... Yep, you guessed it! Our dairy products (our milk, cheeses and yoghurts).
Calcium is a mineral seen in high amounts in... Yep, you guessed it! Our dairy products (our milk, cheeses and yoghurts).
Calcium is vital for healthy bones and healthy teeth. It also plays a crucial role in other bodily systems, such as our nervous system and the proper functioning of our muscles.
Our average weight is made up of about two per cent calcium. This calcium is primarily found in our bones and teeth. The rest is stored in our blood and tissues.
Low calcium intake is linked to osteoporosis, a low bone density condition most commonly seen in post-menopausal women.
It’s clear we are not getting enough calcium. Over half of the Australian population, aged two years and over had inadequate intakes of calcium.
This prevalence of inadequate calcium intake was higher amongst females than males, with almost three in four aged two years and over (73%) not meeting their calcium requirements compared with one in two males of the same age group (51%). [1]
Calcium is important in preventing falls, keeping your muscles strong, helping you move more efficiently and maintaining your bone strength.
HOW MUCH CALCIUM SHOULD OLDER ADULTS GET
According to the National Health and Medical Research Council, our recommended dietary intake (RDI) of calcium should be:
Women 50+ and men 70+: 1300mg/day
All other adults: 1000mg/day
WAYS TO GET MORE CALCIUM IN YOUR DIET
It is much better to get calcium from foods than from calcium supplements. Be guided by your doctor about whether you need additional supplements. As with any minerals, too much calcium can cause health issues.
CALCIUM-RICH FOODS
Milk, yogurt, cheese, canned salmon or sardines which contain bones rich in calcium, broccoli, mustard cabbage, Bok Choy, silverbeet, cucumber, celery and chickpeas
If you find it hard to get adequate doses of calcium, a natural way to get calcium is using a food product that you may dispose of regularly. That is eggshells.
Eggshells are a rich source of calcium carbonate (a form of calcium commonly found in dietary supplements); they also have a little strontium and some other bone-protective nutrients.
Using eggshells as a calcium supplement involves crushing the eggs into a fine powder. TO FIND OUT HOW TO MAKE EGGSHELL POWDER, CLICK HERE.
Ensure you are getting calcium-rich foods to improve your health, decrease falls risk and keep your bones strong. But make sure to not overdo it.
References:
Seated Warm-Up Routine For Seniors | (Do before undertaking exercise)
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.
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
This week we did a workout, working our arms, shoulders. legs and also working on our fitness.
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)
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.
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
In today's video, I show you how to do 5 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.
Now, on the other hand, some of the exercises may be too challenging...You may look at them and say to yourself "there is no way I can do that, it's too hard!".
But, throw that thought out if you have it! You can do it, just not yet!
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.
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.
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
This week we will be working our hips in the seated position
These exercise videos helps stretch and strengthen the muscles of the hips 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)
This week we will be working our neck
These exercise videos helps stretch and strengthen muscles surrounding the lumbar spine, and will also help decrease lower back pain.
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
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.
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.
These exercise videos helps stretch and strengthen muscles surrounding the lumbar spine, and will also help decrease lower back pain.
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
Exercising Your Brain 🧠/ Memory Exercises for Seniors
We all know it’s important to exercise our body, to keep ourselves functioning well, but do you exercise your brain? 🧠
When we stick to brain exercises consistently, the same changes that occur in a much younger brain (even a newborn brain), when learning something new, can occur in an older brain.
Memory exercises for seniors - improve your memory & increase brain function
We all know it’s important to exercise our body, to keep ourselves functioning well, but do you exercise your brain? 🧠
I wanted to share a great website to get you exercising in a different way, backed with real research and created by neuroscientists.
It has easy to follow FREE exercises to help keep your brain sharp.
Here it is: www.brainhq.com.
There are courses that can improve the following
Focused attention
Increased brain speed
Memory
Alertness
Efficiency for everyday tasks
And even hearing
When we stick to brain exercises consistently, the same changes that occur in a much younger brain (even a newborn brain), when learning something new, can occur in an older brain.
Also, in a study performed on people undertaking the memory exercises on this website (aged between 60 and eighty-seven). After completing the exercises for 8-10 weeks, many turned back their memory clock ten or more years. Some 25 years.
I had a go at the exercises this morning, and it was kinda fun!
Sign up and have a go yourself and let us all know how you went. They also have an app which can be downloaded to your phone or tablet.
Another great way to keep our brain sharp is by learning a language.
What ways do you exercise your brain? You can let us all know in the Facebook Community.
How to Exercise Your Feet!
When it comes to exercising our feet, unless we have pain in our feet or undertake in a hobby or sport which requires we do exercises, they’re not usually a part of the body we think about exercising.
When we exercise our feet we can keep them healthy, keep them strong, keep ourselves moving much better AND also decrease pain.
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
Are Ankle and Wrist Weights Safe For Seniors?
long with dumbbells and resistance bands, ankle and wrist weights are also helpful for improving our strength.
Wrist weights make strengthening the upper body easier for those who have trouble gripping a dumbbell, or a resistance band. This may be due to weaker hand grip or decreased hand function (whether from arthritis or other conditions affecting the hands).
Additionally, unlike dumbbells which can only be held in our hands, ankle weights can be attached to our ankles. This allows us to add resistance to our knee and hip exercises which will assist in improving our leg strength.
However……..
Ankle & wrist weights - are wearable weights safe for seniors?
In the previous weeks, we looked and using dumbbells and resistance bands to improve strength and fitness.
On the topic of using dumbbells and resistance bands, I wanted to let you know my verdict on some others commonly used exercise equipment, that being wearable weights.
The most common types of wearable weights are ankle weights and wrist weights.
They look like this:
These weights usually start at 0.5kg and can go as heavy as 10kg (roughly 1 - 20lbs) and strap around our wrist or ankles with velcro.
Along with dumbbells and resistance bands, ankle and wrist weights are also helpful for improving our strength.
Wrist weights make strengthening the upper body easier for those who have trouble gripping a dumbbell, or a resistance band. This may be due to weaker handgrip or decreased hand function (whether from arthritis or other conditions affecting the hands).
Additionally, unlike dumbbells which can only be held in our hands, ankle weights can be attached to our ankles. This allows us to add resistance to our knee and hip exercises which will assist in improving our leg strength.
However, we don't want to be using the ankle or wrist weights beyond strengthening.
You may have seen people using wearable weights around their ankles or wrists when they are going for a walk or a jog, or maybe seen people carrying small dumbbells in their hands when doing this.
Wearing weights in this situation is not such a good idea!
Although it makes the exercise more challenging and by doing this we burn more calories, when wearing wrist and ankle weights (or carrying small hand weights) whilst walking or jogging, we tire faster. This puts more strain on our body, increasing the risk of injury.
When wearing these weights when going for a walk or a jog, our normal pattern of movement changes, putting extra strain on our joints, again leading to a greater risk of injury.
Additionally, wearing wrist and ankle weights can alter our centre of gravity and also cause us to fatigue much faster, which may affect our balance, increasing our falls risk.
IN SUMMARY
Wrist and ankle weights (along with dumbbells and resistance bands) are a helpful tool in improving strength and also fitness with certain exercises.
We should always start with lighter weight/resistance and slowly progress the amount as we continue to get stronger (and fitter).
However, using wearable ankle or wrist weights to perform continuous or cardiovascular exercise should be avoided for potential risks.
Always check with your doctor before beginning with any form of strength training.
Have you ever used ankle or wrist weights? Have they helped you in any way? You can let me know by pressing the reply button.
An Introduction to Resistance Bands For Seniors
There comes a point when exercising consistently that it's a good idea to add some for 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.
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
An Introduction to Weights For Seniors
There comes a point when exercising consistently that it's a good idea to add some for 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.
Weights are not something to be feared!
In this video I clear up some questions around the use of weights AND we go through a simple seated workout with weights.
[Working Out With Weights - An Introduction For Seniors - (10 Minutes)]
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.
Weights are not something to be feared!
In this video, I clear up some questions around the use of weights, AND we go through a simple seated workout with weights.
WORKOUT: Warm-Up: Seated Marching On the Spot
Exercise 1: Weighted Bicep Curls x 10
Exercise 2: Weighted Calf Raises x 10
Exercise 3: Weighted Sit To Stand x 3 (Work Up to 10)
Exercise 4: Weighted Triceps Extension x 10
Exercise 5: Weighted Upright Row x 10
Go grab yourself some weights and ENJOY this workout!
Do your best with it, let me know how you go, and ask any questions - any time!
Stay Active! Stay Happy!
- Mike
Components of Fitness - Part 2: Skill
Last article I got you thinking about the different components of fitness for your health.
Today I wanted to get you thinking about other components of fitness that help us function at our best.
Click to see the components of fitness which help us function at our best.
Last article I got you thinking about the different components of fitness for your health.
Today I wanted to get you thinking about other components of fitness that help us function at our best.
As you can see, there are many components of fitness, which is why I recommend all different types of activities to continue with your exercises.
Although some activities you do may not seem like "exercise", you are most probably working different components of fitness.
For example, gardening will help with strength, balance and coordination.
These components of fitness are important to your everyday tasks and preventing falls and can be trained and improved at any age.
Balance - We all know the importance of good balance for keeping on our feet and performing most tasks.
Coordination - It's how well our body synchronises with each other. Is related to most of our everyday activities. Writing, cleaning, exercising or any activity where we have to trust our hands to do what our brain is telling us is coordination.
Reaction Time - How quickly we respond to our environment. An example, If we weren't to see a hole in the floor, and step in it, how quickly can we recover to avoid a fall?
Agility - In our daily lives, we must negotiate obstacles such as furniture and objects on the ground. These obstacles require the ability to change our walking pattern and stepping over or around them. This makes agility an important factor in our day to day life both for movement and for preventing falls.
Speed - You may think speed is not so important as we age. But keeping up a safe speed up is important for almost all tasks. (Think about crossing a road in the time the lights take to change). Something we must not neglect our exercise programs.
Power - An important component of fitness to help keep us at our best. It has even been shown that working on power (Basically building strength at a faster speed) can lead to greater functional gains.
Examples of exercises to improve all of these components: Exercise videos, ball games/catch, creative activities like painting, balance exercises, yoga, dance, Tai Chi, yoga. Try different (safe) speeds when walking.