How to Use This Site
your physician before beginning a new exercise program. The exercises
on this website are not meant to treat any specific disease or
condition, nor are they meant to be a substitute for treatment or
advice from your physician or therapist. The Videos
videos on this site range from 2-5 minutes each. Many of the videos
cover several exercises in a “Mini Workout” while some videos showcase
one specific exercise.
There are a lot of videos on this
website. Don’t let that overwhelm you. Just start with one or two and
familiarize yourself with those exercises. Then try new videos when you
are ready for them.
Eventually, you will probably find that you
have a few favorites that you like to do more often. That’s fine, but
remember that it’s a good idea to have some variety because different
exercises use different muscles and joints in different ways which
helps keep your whole body strong.
Each video also has a text
explanation of each exercise below the video. I would recommend you
read this explanation the first time you watch any video. It will help
you understand exactly what each exercise is trying to accomplish and
what muscles are being used. This knowledge will help you get a better
workout and maximize results.How Many and How Often?
are many ways to use this site. How many videos you do in a day, and
how often you do them is up to you. Find what works best for you. Here
are some things to consider:
good of physical condition are you in? If you are just getting started,
one video per day might be all you want to do. Someone who has been
exercising for a while might do 3-5 videos in one day, one after
What else you are doing for exercise? If you go to a
health club or use an exercise DVD regularly, you may just want to do a
couple videos on the days when you aren’t exercising at the club or
with a DVD.
of the best things you can do for your body is incorporate more
movement throughout the day just to get your body moving. It doesn’t
have to be a full workout. You might want to consider just one or two
videos several times per day.
How often do you check your email?
What if every time you are at the computer, right after you check your
email you then come here and exercise with one video?
people like to surf the internet for hours on end. All that sitting can
wreak havoc on your posture and your metabolism. If this sounds like
you, you might want to set a timer for 30 minutes. Surf the internet,
and when the timer goes off, do one of the videos on this site. Then
reset your timer for another 30 minutes and do another video after that.Weights
of the strength exercises are demonstrated using hand-weights. These
are optional. You can still do the motion without the weights and it
will be beneficial, however, it will be more
beneficial if you use weights because you will challenge your body more.
recommend 2-5 pound weights for most people. That’s 2-5 pounds for each
hand. If you want to use some weight but don’t want to buy weights,
you can use soup cans which typically weigh about 1 pound.Safety
exercises on this website were specifically chosen for people over 60.
You should be able to do most of them without any pain. If you do feel
pain during an exercise, stop immediately. Then see if you can adjust
the exercise so it doesn’t hurt. Here are three ways to adjust an
1. Go slower. Sometimes a motion hurts just because you’re going too fast and slowing down will make it feel better.
2. Do a smaller range of motion.
You might find that an exercise feels ok until you get to a certain
point in the motion, and then you feel pain. Try doing only the range
of motion that doesn’t hurt.
3. Use lighter weights or no weights at all.
With a particular strength exercise, you might notice that you feel
pain when you use the weights, but you don’t feel pain when you do the
exercise without weights. Put your weights down for that exercise, and
pick them up again for the next one. If you’re feeling this way often,
you may be using too heavy of weights.
Remember that we
are exercising to make you feel better, so if you’re feeling pain, that
is defeating the whole purpose. If you are not able to adjust an
exercise as explained above so that you don’t feel pain, just stop and
wait until we do the next exercise.Other Safety Tips
1. Go at your own pace and rest when needed.Final Thoughts
2. Stay hydrated. If you are doing several videos in a row, make sure you have a glass or bottle of water nearby to sip on.
3. Breathe. Don’t hold your breath. Many people tend to do this and don’t even notice. Try to breathe naturally.
I hope you’ll be coming back here often, and I hope these exercises benefit your quality of life.
Good luck and have fun!