Your workout in your 70s
Your workout will take around 15 minutes and is best completed a minimum of three times a week. The focus is more on mobility and balance than for the other workouts. In addition, try to get out for 20 minutes of your favourite cardiovascular exercise two-three times a week. The warm-up includes some upper body movement to increase your core temperature, while the cool down stretches and lengthens muscles which often tighten up leading to poor posture, potential injuries and an increased risk of falls.
* A 5- to 10-minute walk
* One-Leg Stand: Perform 4 x 3- to 5-second holds on each leg. (See page 4)
* Sit to Stand: Perform two sets of 10-15 repetitions with a 60-second break after each set. To perform: Begin by sitting on a chair. Place your hands to the side and keeping your chest proud and your heels on the floor, come to a standing position. Lower yourself back to a sitting position in a controlled manner.
* Wall Push-Up: Perform two sets of 10-15 repetitions with a 60-second break after each set.
* Step Up: Perform one set of 10 repetitions (each leg) on a shin-height step. (See page 4 for 'how to')
* Hip Bridge: Perform two sets of 10 repetitions with a 60-second break between sets. (See page 6 for 'how to')
HOW TO DO THE EXERCISES
* Towel Stretch: Perform a 15-second stretch followed by a 15-second break. Repeat three times off each side.
* Back Stretch: Perform a 10- to 30-second stretch followed by a 15-second break. Repeat three times off each side.
1 Towel stretch
Hold a towel with your left hand behind your head and right hand behind your bum. To stretch your left shoulder, pull down gently on the towel, creating tension and a stretch.
2 Back stretch
Sit up straight on a chair and slowly twist your upper body to one side as if looking over your shoulder. Keep your hips square and feet flat on the floor. Hold for 10-30 seconds and repeat three times each side.
3 Wall push-up
Stand facing the wall about arm's length away. Lean your body forward and place your arms against the wall. Slowly breathe in as you bend your elbows and move closer to the wall. Breathe out as you lift yourself back to the starting position.
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