Below is a
video of a mini workout. It’s about 3 minutes long and includes
- Leg Strength
- Arm Strength
– 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
Pullbacks – With your arms relaxed by your sides, push
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.
– 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.
– 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:
warm-up to get your body ready
exercises to help reduce your
risk of falling
strength exercises to
keep you active and independent
exercises to help your
brain communicate better with your muscles
body exercises to keep you strong
exercises to keep you standing
exercises at the end to
keep your joints mobile and healthy