
In Chichester feeling unsteady will ring true with many people with it's uneven pavements. Unfortunately not a lot can be done about the pavements but we can improve our balance.
...continue readingIn Chichester feeling unsteady will ring true with many people with it's uneven pavements. Unfortunately not a lot can be done about the pavements but we can improve our balance.
...continue readingSo this week I was very excited to finally go on a Kettlebell Instructor course. I have been using kettlebells in my training on and off for about 4 years but now can include them in my programmes for other people.
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Summer is coming (at last), we had a wasp in our kitchen the other day and the suncream has been dug out of the bathroom cabinet.
Whilst a walk in the park is always lovely on a sunny day you know how you could make it better?
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The most common search term that lands a person at my blog usually incorporates the words quadricep exercise and arthritis. I have already covered the topic here but I thought I would explain another exercise that you can do to strengthen your quadriceps if you have arthritis in your knees.
This is not only for those with arthritis, if you still find wall squats difficult for any reason then this might be a good substitute. This exercise does need a piece of equipment, a resistance band. Now you can get various different types of resistance bands, if you have any problems with your wrists I recommend you get ones with a handle.
Here are some examples of what you could use (not price checked) Fitness-MAD studio Pro Safety Resistance Tube or Perfect Fitess Resistance Band system or USA Pro Body Bands (no handles).
As this exercise is for a large muscle group I recommend you get one of the heavier resistance bands.
I will be doing some more articles using resistance bands as they really are perfect for throwing in your bag and taking with you for a walk around the park.
Remember to do this exercise slowly to get the full benefit, there should always be tension in the band.
Once you are comfortable doing 5 repetitions on each leg then increase the number of repetitions you do.
Before starting any new exercise program please check with your doctor and clear any exercise changes with them.
For more information on Personal Training please go here Whole Life Fitness, Personal Training for the over 50s. This will open a new browser window.
Very important muscles to exercise as we age are the upper back muscles to prevent that hunched over look where the chest muscles are too tight and the upper back muscles are weak. Exercises that don't use any equipment to work the upper back aren't thick on the ground, however there are a couple. If you can't safely get up and down from the floor (which this exercise requires) then please comment and I will post another exercise that you can do.
The (snazzily named) Y-T-I raises target the muscles of your upper back that stabilize your shoulder blades and strengthen your shoulder muscles.
Do 10 reps of each Y, T and I (immediately after one another) and then rest for 1 minute before doing another 10 reps of each exercise.
For a no equipment required lower back and core exercise please see the following article I wrote which details both Bird Dog (great name!) and the plank.
If you have any questions on this article, or any questions about exercise and the over-50s please post a comment. By subscribing to this blog you will be informed of any new articles. You will not receive any spam email.
I am going to nominate the squat as one of the most important exercises you can do whether its the wall slide, body weight squat or squat with added weight. To prove how important it is one of the most oft used phrases when teaching the squat is "pretend you are sitting down in a chair". Yes being able to squat means you will continue to be able to sit down and stand up safely without using your arms (or the chair arms) for assistance. Stronger legs means better balance, so less likely to fall. They also reduce your risk of lower back and knee pain, improve mobility and of course who doesn't want a bottom that fills out their trousers.
Beginner - Walls slide (also good for those with arthritis in the knee)
Do not worry if you can not get this far down to start with, just slide down the wall to a position comfortable for you.
3. Slowly push with the legs, weight going thru the heels and slide up the wall to return to starting position.
Start by doing this 3 times a day, to increase the difficulty of this exercise then when you are in the seated position hold for 5 seconds before sliding back up the wall.
Intermediate - Body weight squat to chair
When you first try these place a chair behind you, it will help you visualise what you are suppose to be doing. If necessary actually sit in the chair when you lower yourself.
3. The position you are going down to is just below parallel for your thighs, where your bottom drops below your knees BUT this is a position you are working towards, when you start just go down as far as it feels comfortable. At this point your form is more important than your range of movement.
4. Keeping the weight in your heels, slowly push your body back up.
5. Start with 3 repetitions and work up to 10.
So 2 exercises the press up and squat, both movements which use lots of muscles but no equipment! The next post will be covering a back exercise, as we age it's actually important that we strengthen the back to help prevent the hunching that can occur as we age for now - as you are probably reading this on a PC or laptop - I will just say sit up straight!
Before starting any new exercise program please check with your doctor and clear any exercise changes with them.
Helen Witcomb runs Whole Life Fitness which is a personal training company which specialises in the over 50s. For more information please visit Whole Life Fitness or call 01252313578.
I was asked the following question after my (slightly ranty) post about celebrity trainers and weight training.
"I’ve never thought about lifting weights. How does one get started, and how do you work into a cardiovascular work out?"
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Each Monday I am going to name, describe the function and then demonstrate an exercise for a muscle or muscle group.
Today we are going to do the biceps (biceps brachii). ...continue reading
If you have arthritis in the knee you have probably been told you can't do squats & lunges, which are traditional exercises to strengthen the quadriceps (muscles on front of thigh). Yet having strong quadricep muscles can help with the arthritis as stronger muscles provide better support to the joint. So what can you do? ...continue reading
I noticed someone found my blog using the search terms "hip flexor, difficulty tieing shoelace" so thought i would write a quick post on how to help with this. It could be tying your shoelace, putting on socks or washing feet. ...continue reading