A Mini Workout

Below is a video of a mini workout. It’s about 3 minutes long and includes exercises for:
  • Posture
  • Leg Strength
  • Balance
  • Arm Strength
  • Flexibility
(turn your speakers on)

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Explanation

Swimming – This is a warm-up exercise that gets your upper body muscles ready to exercise. Start with your hands right in front of your chest, your palms facing towards each other, and fingers pointing straight ahead. Push the hands forward until your arms are fully extended, then move the arms sideways and away from each other rotating the palms so they face backwards. Push the arms back and then return to the starting position in front of your chest. Repeat about 10 times in a fluid manner.

Shoulder Pullbacks – With your arms relaxed by your sides, push your shoulders forward as far as you can, and then pull them back as far as you can. Feel your shoulder blades on your upper back pull back and towards each other as you retract your shoulders. Move forward and back as far as you can about 10 times. This movement warms up the shoulder muscles and is also good for your posture.

Lunge Forward – Take a step forward with your right foot, then push off the right foot and step back to where you started. Repeat with the other leg. Do about 10 for each leg. When you step out you can bend your knee a little as well. The bigger step you take and the more you bend your knee the harder it will be. This exercise also exercises your balance quite a bit.

Bicep Curls – You can use hand weights for this exercise, as well as soup cans or no weights at all. Holding your weights, start with your arms by your sides and the palms facing towards your legs. Bend the elbow of one arm and curl the weight up towards your shoulders. As you pull it up, rotate the palm of that hand so the palm ends up facing your face. Then slowly lower down back to where you started and repeat with the other arm. You elbow should stay by your side the whole time—don’t let it move forward or backward. Do about 10 for each arm.

One Arm Reach Over – Bring your feet out a little wider for balance. Reach up overhead with your right arm as you bend sideways to your left as far as you can. Hold there for 30 seconds. Try to keep your elbow straight and see how far over to the left you can reach. You will feel a good stretch on the right side of your torso. You can rest your left hand on your left thigh for support if needed. Repeat on the other side.

There you have it. A little warm-up, a couple exercises, and a relaxing stretch, all in about 3 minutes.



Want to Get Moving With Mike?

Enjoy a full length workout with Mike that you can watch on your TV as you follow along. The DVD is 30 minutes and includes:

  • seniors exercise videosGentle warm-up to get your body ready to exercise
  • Balance exercises to help reduce your risk of falling
  • Leg strength exercises  to keep you active and independent
  • Coordination exercises to help your brain communicate better with your muscles
  • Upper body exercises to keep you strong
  • Posture exercises to keep you standing tall
  • Stretching exercises at the end to keep your joints mobile and healthy



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