Sunday 25 August 2019

Your workout in your 60s

Tightrope Walk 1
Tightrope Walk 1
Tightrope Walk 2
Hip Bridge 1
Hip Bridge 2
Plank

 

 

This workout will take around 20 minutes and should be completed 3-4 times a week. The focus here is on mobility and balance. We will be performing some upper body movements as well so be sure to loosen out your arms, shoulders and back with some movement and stretches. Sometimes people perform a 10-minute warm-up on a treadmill and then jump straight in to heavy weightlifting exercises for the upper body with no warm-up of the muscles that will be put under stress. Not a good idea.

HOW TO DO THE EXERCISES

1 Tightrope walk

Holding your hands to the sides imagine walking on an tightrope. Each time your back foot comes off the ground, hold for 2-3 seconds before completing the step.

2 Hip bridge

Lying on your back with your palms facing up to the sky and arms resting at your sides, place your feet flat on the floor with your knees bent. Drive your heels into the floor so you are lifting your bum to the sky. Squeeze your glutes at the top of the movement and lower in a slow and controlled fashion.

3 Plank

Lying on your belly, lift your tummy and legs off the floor and rest on your forearms and toes, palms flat on the floor. Your thumbs should be directly under your nose and your body a straight line from your heel to your hip to your shoulder. If this is too difficult, rest on your knees and forearms. Focus on squeezing your bum and tummy to protect your lower back.

Cool Down

* Hip Flexor Stretch: Hold the stretch for 30 seconds off each side. Repeat 4 times off each leg. (See page 2 for How to)

* Broom Stretch: Perform the broom stretch for 30 seconds in a slow and controlled manner. Repeat 4 times with a break between each set. (See page 2 for How to)

Try to perform the above workout a minimum of 3 times in the week. In addition, get out for 20 minutes of cardiovascular training 2-3 times as well. This could be a walk, jog, cycle or swim!

Workout Balance

* One-Leg Stand: Perform 4 x 5-second holds on each leg.

To perform: Start by facing a wall with your fingertips close to the wall. Standing straight and tall, lift one leg off the ground, bending the knee in front of you. Hold for 5-10 seconds before lowering in a slow and controlled manner. Repeat. Only use the wall to help your balance if you feel you need it. To increase the challenge, close your eyes. (See page 4 for 'how to')

* Tightrope Walk: Perform 15-20 steps.

Core

* Plank: Perform the plank for 30 seconds followed by a 30-second break. Repeat this 4 times. As you get stronger you can perform the plank for 45 seconds followed by a 15-second break and repeat 4 times.

Strength

* Hip Bridge: Perform as many repetitions as you can in 40 seconds followed by a 20-second break. Repeat 4 times.

WARM-UP

* A brisk 5 to 10-minute walk or jog

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