Following on with our recent blog series about stretch routines for seniors we thought it would be time to put together a set of exercises which are designed to offer you the perfect range of activities to kickstart your healthy lifestyle.
In this blog post, we have put together a great introduction workout class. This routine is designed to help build up strength in some of the key muscle groups in your body offering your functional strength that will have a positive impact on your everyday life.
As always make sure that you keep your exercises flexible to your ability, we have provided a good outline but if you are feeling and strains or pains please stop the exercise immediately and find an alternative.
Warm-Up – Cycle Ride On The Exercise Bikes (10 Minutes)
The warm-up is easily the most important part of any exercise routine. This helps to activate your muscles and get the blood pumping around the body. We have chosen a short bike ride to help kickstart your workout as we believe its a great option for activating your lower body muscles. When seated in the correct position you will also be building strength in your lower back and the upper body will be activated to help support you.
Keeping this exercise going for 10 minutes will allow your body to wake up and get the blood pumping. Providing your muscles with the oxygen they need to support the rest of the workout.
Main Exercise #1 – High Reaches (3 Sets | 15 Reps)
To get started first find a quiet spot with a yoga mat. Here you will stand up tall with your hards by your side. Next, tuck your elbow in and start reaching up above your head. Once you have fully extended your arms hold for a second or two and bring yourself up onto the ball of your foot. This extends your reach further and stretches out your muscles. Now slowly bring your arms down to the starting position and repeat the action for another 14 reputations. Repeat these reputations 3 times until you have fully completed the workout.
Main Exercise #2 – Squats (4 Sets | 10 Reps)
Squats are a well know exercise to help build strength in your legs. Stay on your yoga mat but this time hold your arms out in front of you with your legs shoulder-width apart. Now slowly bend your legs bringing you down to a comfortable level. From there use the strength in your legs to bring your back the original upright position that you started in. Repeat this process until you have completed the workout.
Main Exercise #3 – Side Twists (3 Sets | 15 Reps)
Keep going! You have now reached the third and final exercise. In a standing potion, you will lock your fingers together out in front of you. Start with a slow rotation to your left-hand side until you reach a point that feels comfortable. Next, bring yourself back to the starting position and repeat the process to the opposite side. Now repeat this movement until the exercise has been completed.
Cool Down – Relaxing Walk On The Treadmill (10 Minutes)
You have now finished your full-body workout and don’t worry if you have broken a sweat, that was the goal! Its time to cool down and safely bring yourself back to a resting heart rate. To achieve this I recommend a walk on a treadmill at a slow and easy pace to keep up with without having to work hard. Everyone will have their own pace which feels constable so start with slow and see what works for you.