Da Vinci’s Health Hub- An Exercise Routine For The Over 60s - Part 1

An Exercise Routine For The Over 60s - Part 1

You may be older in years but that doesn’t mean you have to give up on exercise altogether. We have put together three of the best exercise routines to help strengthen your arms and shoulders. Top up on your fitness and look great thanks to VideoJug’s short exercise program.

    You will need

        * adjustable bench or a chair

        * 2 bottles of water

        * footwear

        * comfortable clothing

    Exercise 1, shoulder press

Step 1:

    Start position

    Sit on a workbench or a chair if exercising at home. Make sure your feet flat, hip-width apart. Hold the bottles of water just above your shoulders.

Step 2:

    Lifting and lowering

    Push your arms upwards towards the ceiling. Then lower them back to the shoulders to complete one repetition. Repeat this movement 10 times.

Step 3:

    Breathing

    As you raise your arms breathe out and as you lower them breathe in.

Step 4:

    Review

    Once you are familiar with this exercise, repeat it for 10 repetitions.

    Exercise 2, Bicep curls

Step 1:

    Start position

    Still holding on to the water bottles place them down the side of your body with your palms facing forwards.

Step 2:

    Lifting and lowering

    Now, bend at the elbow joint raising your hands to the shoulders. And then lower back to the side of your body to complete one repetition.

Step 3:

    Breathing

    As you raise your arms breathe out and as you lower them breathe in.

Step 4:

    Review

    Once you are familiar with this exercise, do it for 10 repetitions.

    Exercise 3, Bent over row

Step 1:

    Start position

    For this exercise you need to lean forward with your arms outstretched towards the floor and down the side of your body, holding on to the water bottles.

Step 2:

    Lifting and lowering

    Lift your hands up to the shoulders bending the arms at the elbow. Lower your hands back to the start position to complete one repetition.

Step 3:

    Breathing

    The breathing is the same as with the first two exercises. Remember to breathe in time with your movements.

Step 4:

    Review

    Once you are familiar with the movements, complete 10 repetitions to finish off the workout.