An Exercise Routine For The Over 60s - Part 2

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 exercises to give much needed movement to your lower body. It can also help strengthen your muscles. Top up on your fitness and look great thanks to VideoJug’s short exercise program.

    You will need

        * adjustable bench or a chair

        * Footwear

        * A mat or towel

        * Comfortable clothing

    Exercise 1, Assisted Squats

Step 1:

    Start position

    Stand with your feet shoulder width apart and holding onto an upright work bench or a chair if exercising at home.

Step 2:

    Lowering and lifting

    Lower your body towards the floor keeping your knees behind your toes. Push with your heels and thigh muscles and return to the start position. Be careful not to lock out your knees at the joints.

Step 3:

    Breathing

    Inhale through your nose as you lower your body and out through your mouth as you raise your body up.

Step 4:

    Review

    Once you are familiar with this exercise, perform 10 repetitions.

    Exercise 2, Leg lifts

Step 1:

    Start position

    Using a mat or a towel, lie back with your knees bent and feet together flat on the floor. Your palms should be facing upwards. This stops you from using your hands to push off with.

Step 2:

    Lowering and lifting

    Lift your feet off the floor and curl your hips backward bringing your knees up and towards your head. Lower to the start position to complete one repetition. Make sure you keep your head flat on the floor.

Step 3:

 …

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…

How To Lose And Keep Weight Off After Age 35

It’s no secret that as we age, our bodies change. Often these changes are blamed on a “slowing metabolism”…like there’s some unbeatable force working against you. That’s just not true. Learn how to lose and keep weight off after the age of 35.

Step 1:

    Look At Your Life

    The average man gains a pound of fat every year past age 35; many women often gain even more. It’s easy to just blame it all on your metabolism. But the real culprit is often lifestyle changes. As we build careers and families we often become more sedentary and lose muscle mass, which not only changes how we look but how our bodies burn calories.

    So take an honest inventory. Are you taking the elevator instead of the stairs? Sitting at a desk more since you got that promotion. Rushing through cardio and foregoing the weights?

Step 2:

    Set Your Goal

    Set a realistic, healthy weight loss goal. Talk to your doctor, see a fitness professional, or check out the web for tools like height and weight charts or body-mass calculators to find a weight range that’s right for you. The U.S. Center for disease control can be a valuable resource. If you’re more than twenty pounds overweight, set several smaller goals for yourself.

Step 3:

    ID Your Enemy

    Understand what’s keeping you from your weight loss goal. Are you a junk food junkie? Are you controlled by your sweet tooth? You must know your foe. Now, unless you have the will power of steel, it’s unlikely you’ll be able to avoid these foods altogether. Instead stock up on healthier substitutions, like frozen yogurt for ice cream or crunchy carrots in place of chips.

Step 4:

    Count Your…

How To Motivate Yourself To Workout After Age 35

Getting yourself back into shape is never easy, especially when you’re over 35-years old. Fitness is a case of “use it or lose it” and by middle age a lot of us have lost it. Here’s some tips on how to motivate yourself to workout after the age of 35.

    You Will Need

        * 1 Sneakers

        * 1 Workout Outfit

Step 1:

    Have Fun

    Choose an activity that you enjoy doing. If you sign up for dance classes but have two left feet you may give up prematurely. The important thing is to start exercising so you can get your body and heart rate moving to get back into shape.

Step 2:

    Find A Buddy

    Exercising with a friend promotes positive peer pressure. You and your friend can set fitness goals and help push each other to achieve them.

Step 3:

    Get Appropriate Clothing And Accessories

    Make sure to have clothes that are comfortable and you like to wear. If you don’t like the way your workout clothes it may kill your motivation to workout. The accessories required are determined by what type of exercise you choose to do.

Step 4:

    Pay Upfront

    Pay upfront for your workout activity. Knowing that you’ll loose money if you don’t show up will help motivate you.

Step 5:

    Change It Up

    If you have a workout that you enjoy, be sure to incorporate other forms of exercise into your routine. This will keep you interested and produce better overall physical results by working various muscle groups.

Step 6:

    Take Small Steps

    Be realistic with yourself and your goals, knowing that change takes time. Stick to your exercise routine and you will be…

How can exercise benefit the elderly?

It’s interesting for seniors because all the studies show that the elderly actually benefit as much from the social interaction from being around their friends in the health club environment, or the YMCA, or whatever it is–as they do from the physical activity itself. There’s a reason why we have more centenarians (people who live to be at least 100 years old) in other countries compared to the U.S. It’s because the elderly are valued more as seniors and they have more social interaction and importance. And it’s that social interaction and importance as much as physical activity which increases the longevity of the seniors. And that alone is reason enough for seniors to get physically fit and get active and get out there and be socially active with the other elderly people who enjoy staying fit into their later years.

How should my exercise regimen change as I get older?

Seniors need to realize that they actually have more to gain and can benefit more than can someone that’s twenty, thirty, or forty years younger, simply because in general terms, they have a longer way to go. They can progress. If they’ve allowed themselves to decline to a certain point because of inactivity and now there’s frailty to some extent, they can really make an incredible difference in how they feel and how they get around every day. I encourage all the seniors to get on a regular fitness program. If they think they feel good, I’d be willing to bet they can feel incredible.

How serious is the problem of childhood obesity in the United states?

Childhood obesity in the U.S. is epidemic. According to the Get America Fit Foundation, 16% of kids up to the age of 16 are obese. That’s nine million kids in the…