free facebook for adults This is a topic that many people are looking for. thetruthaboutdow.org is a channel providing useful information about learning, life, digital marketing and online courses …. it will help you have an overview and solid multi-faceted knowledge . Today, thetruthaboutdow.org would like to introduce to you 15-minute Sample Workout for Older Adults from Go4Life . Following along are instructions in the video below:
“Sandy magrath hi welcome to go4life an exercise campaign from the national institute on aging aging at nih my name is sandy magrath. I m a personal trainer and fitness. We re going to do a sample workout. So you ll be able to watch me and follow along with mitter irene grisel and jerry for equipment you ll need a sturdy chair with arms two equally weighted objects like dumbbells soup cans or water bottles two tennis balls and a towel i ll be teaching at a more challenging level with irene and mitter while grisel and jerry will do modified versions of the same exercises.
Always listen to your body. We re going to start with our warm up every time. You exercise you should always warm up before you start. Doing strength exercises.
How s everybody feeling. Group. Great. Ms.
Sandy magrath. You guys ready to go. Group. Yeah.
Ms. Sandy magrath. Let s start with our warm up here. We go so.
We re going to start with a march and so what we re doing is we re warming up the muscles and getting the blood flowing raising the heart rate. Just a little bit good so you want to start out. Slow and then you can just pick it up as you want to so we re gonna march for 4 3. 2.
More and get ready we re going to get right to a step touch right now here we go step touch now when you re doing your warmup. If you don t do it exactly like i do that s okay because all we re doing is warming up those muscles. So you want to have good posture abs in shoulders back and head up we re going to do 4. More guys and 3 last 2.
We re going to take it back to a march so march it right here march. It out and we re going to do 4 3. 2. Hold it right there feet are steady your feet.
Should be shoulder distance apart take the arms up loosening up the shoulders. Now so take it up and down take it up and down can you guys feel that everything starting to loosen up a little bit group yeah. Ms. Sandy magrath.
Here. We go let s do. 5. More and 4 last 3 2.
More and 1. Now what i want you to do is i want you to reach back make sure your chair is behind you and you re going to have a seat now what we re going to do is we re going to warm up the quads now so your re going to have your arms out. And just stand. It up and take it down and stand it up and take it down stand.
It up how you guys doing back. There. Group good. Ms.
Sandy magrath. Okay. Now you should feel your legs starting to warm up and let s just do..
4. More what you do in your warm up a lot of times. You ll do exercises or your warm up will resemble the exercises that your re going to do later so you re warming up those muscles. Here we go.
This is the last one take it down keep that seated position take your hands put it right on the sides of the chairs. Take your legs out. They should be shoulder width apart. So go ahead grisel take the feet just a little bit wider a little bit wider.
There you go now we re going to point the toes. This is warming up your calves and your ankles. So stretch and flex stretch and flex stretch and flex. Let s do 3.
More and 2. And last 1 mitter. You can feel your calf you know ms. Sandy magrath.
Yeah good job. That s great now does everybody feel pretty warm mitter yeah. Ms. Sandy magrath.
Okay. Now if you need a little bit. More time to warm up you can always take a couple extra minutes. But we re going to go ahead and start our strength and balance exercises.
The first thing. We re going to do is arm curls and we re going to 10 of them grisel and jerry are going to be our modifiers and what they re going to do is they re going to stay in a seated position the rest of you we re gonna grab our weights and we re going to turn around now you want your feet to be shoulder distance apart pull those are your feet to be shoulder to support pull your shoulders back abs in head. Is up elbows should be tight to the side and take it up for an arm curl. We re going to do.
10 of these here we go and 2 3. Now if you feel it getting a little bit hard you want to be sure that you continue to breathe and you want to breathe on the upward movement the exertion. We ve got 2. More how are you guys doing group good.
Ms. Sandy magrath. Your form looks good. Now.
If you ever want to practice. And that s good now shake out those shoulders. Just for a second the next exercise is the overhead arm raise you want to have your arms. Let me just check everybody out you want to have your arms in 90 degree angles or goal post position so take it up and you can use different things when you re doing this you can use you know soup cans water bottles.
I m using dumbbells here. We go we ve got 4 more to go and 3. And if you ever get tired. You can always stop and 1.
More here we go take it up take it down once again relax those shoulders. The next thing. We re going to do is chair dips take it down put the weights down. And we re going to have a seat in the chair.
Now you want to have your hands on either arm of the chair. And what you re going to do is you re going to lift yourself up now. This is a difficult exercise so if even if you just lift just ever so slightly..
It s a good thing. So we re going to 10 of these and take it up so we re working the backs of the arms or the triceps. Okay. I know you guys can feel.
These. Now you want to make sure that the chair that you re using is not too wide you want to make sure that it s about shoulder width. So that way you re not going to put any stress on your shoulders or your elbows. We ve got 2 more of these and last 1 perfect.
Okay. The next exercise is the chair stand and now we did this in the warm up. But we re going to modify it just ever so slightly. So what i want to do is cross your arms.
You guys good okay lean. It back take it up arms are out stand it up so once again when you lean back. We re adding a little bit of ab work so draw those abs in tight and then when you re standing you re working those legs cross lean back now breathe out on the exertion. So that would be when you do it breathe in now.
So cross the arms lean back and forward take it up now. If you have any problems with your knees. You know this is something that you might want to modify. So you know listen to your body.
This is your workout and you want to make it so that you can do it comfortably and safely. So take it down. How you guys doing back. There group good.
Ms. Sandy magrath. Okay. We ve got.
3. More now you guys are breathing. Aren t you group yes. Ms.
Sandy magrath. Okay. Now remember the exertion is the standing up part. We ve got 1 more after this one is everybody good last 1 and take it down okay.
Now we re going to move right into lower body. This was working the quads. But we re going to work on the lower body. Now so we re going to side leg raises and we re going to do 10 side leg raises draw the abs in tight stand behind your chair.
Now be sure at home to hold onto the chair. Until you feel very comfortable. So you re going to get that good posture position abs in shoulders back. Head up and take the leg out to the side now you want to make sure that you keep your legs straight.
And the foot flexed that way you re going to get the most out of the exercise take it out to the side. We re working the hips or the abductors. We ve got 3 more last 2 and just 1 more now shake it out or do little steps and we re going to move right over to the other side here. We go left side take it out remember straight leg and good posture.
Now if you get tired you can always push that pause button and come right back to us if you need to get a drink of water do it whenever you need to we ve got just 2. More and 1. More perfect once again little steps shake out those hips next exercise back leg..
Raise. So are we ready group ready. Ms. Sandy magrath abs in take that leg back once again.
Legs. Should be straight. Good posture. Foot.
Is flexed good posture foot. Is flexed here. We re working the hamstrings or the back of the leg and the glutes here. We go we ve got 3 more and 2 and 1 here we go shake it out.
We ve got the other side now here. We go take it back mitter you can feel the pressure. Ms. Sandy magrath.
Okay now mitter what i d like you to do your re starting to lean forward. Just a little bit like this so keep that posture good. We ve got. 4.
More perfect. Now posture is so important and just 1. More okay take it down. Let s go ahead.
Good okay. Now last exercise grip grab the tennis balls. Once again. Now this time.
I want everybody to think about your posture. Just because you re seated doesn t mean you should be like this okay pull those shoulders back sit up straight and draw those abs in tight. I always ask my clients and they scratch their head and they re thinking now we re going to 10 reps 3 to 5 seconds. And then after they think about it for a little bit they go i go so.
When you re walking down the street. Keep that posture good and squeeze and draw those abs in tight keep the shoulders back keep your head up let s do. 4. Release.
3 release last 2 squeeze squeeze squeeze hard hard hard release 1 more time. We re gonna hold this for five seconds. 5. 4.
3. 2. And 1. I want you to grab your towel from underneath your chair go ahead and stand up what you re gonna do is you re going to take your towel put it in your right hand.
I d like you throw it over your right shoulder grabbing the back of the bottom of the towel with your left hand. And what i d like you to do is keep the elbow. Nice and tight to the side of your head and pull down now you re gonna hold each stretch 15 to 30 seconds. So that s a good amount of time don t cheat on it okay group laughter.
Ms. Sandy magrath. It s so easy everybody everybody finishes their workouts and then they just walk away..
But stretching and flexibility is so so so important so what i d like you to do once again pull down and relax it just one more time. Let s do it one more time now this time going to hold it for that 15 seconds. So hold you at home too keep the elbows tight to the side of your head. That way you re really stretching out those the shoulder.
The triceps and let s go ahead and switch. Sides now what i d like you to do hold the towel in your left. Hand throw it over your left shoulder grab the towel with your right hand down low. Okay you guys got it all okay.
Here we go now elbows close to the side once again holding 15 to 30 seconds and you can do 3 to 5 of these okay so we re going to do. 3. And take it down now remember stretching is to slight tension no pain and let s just go ahead. And relax.
It for a second and then pull it back down a lot of times with the stretching each time. You do it you might get a little bit more stretch out of it not always but sometimes. But it s something that you need to work on on a daily basis stretching you can do everyday and relax. It and let s do one more time.
We re going to hold this one for a long time okay guys and take it down and hold once again breathing in through your nose. And out through your mouth. That allows you to relax your body and allows maybe just a little bit more stretch ok. And done beautiful.
What we re going to do now take the towels put them back under your chairs have a seat. We re going to stretch out the ankles now we did stretching the ankles in our warm up. But once again we ve done a lot of exercises between now and then and what we want to do is we want to stretch those calf muscles and ankles back out so what we re going to do is everybody good point the toes and hold it and let s go ahead. We re going to go ahead point the toes back up toward the ceiling or towards your midsection and relax the shoulders.
Sometimes i find myself tensing up a little bit too so if you re at home and you feel your shoulders tightening up go ahead and relax give yourself a little bobble head. There and point the toes and let s point them up toward the ceiling. Okay this time. We re going to hold it for a bit longer and point and hold it for 5 4.
3. 2. And back up to the ceiling. Okay.
Can you guys feel that working. Group. Yes. Ms.
Sandy magrath. Good job. Good job. Okay hold.
It for 5 4. 3. 2. And 1 you guys did a great job you guys at home.
I hope you enjoyed the workout. ” ..
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“In this 15-minute video that features exercises for seniors, Go4Life fitness instructor Sandy Magrath leads older adults through a workout featuring a warm up; strength, flexibility, and balance exercises; and a cool down. Designed specifically for adults over age 50, this workout can be done at home, at work, at the gym almost anywhere! You ll need a sturdy chair with arms; two equally weighed objects like dumbbells, soup cans, or water bottles; two tennis balls; and a towel. The video also includes instructions on how to modify some of the exercises to meet different needs.nnThis workout for seniors begins with a simple exercise warmup. Sandy then leads the group through a series of strength and balance exercises, starting with 10 arm curls. She then demonstrates how to perform the overhead arm raise while holding the arms at a 90-degree angle using weights, such as soup cans, water bottles, or dumbbells.nnNext, Sandy demonstrates how to perform the chair dip and the chair stand to exercise the abdomen muscles. To work the lower body, the group performs a set of leg exercises using a chair. Sandy shows the group how to maintain good posture while doing a set of ten leg raises on each side. To work the hamstrings and the glutes, the group does the back leg raise. For the last exercise, Sandy coaches the group through a set of hand grip exercises using tennis balls.nnTo conclude the workout, Sandy leads the group in some cool down and flexibility exercises. Stressing the importance of stretching after exercising, she shows the group how to use the towel to stretch the arm muscles on either side. The group finishes with some ankle and calf muscle stretches.nnThe Go4Life Campaign from the National Institute on Aging focuses on encouraging older adults to make exercise and physical activity a part of their daily life. Use the Go4Life Everyday Exercises to practice the four types of exercise that are important for older adults: strength, balance, flexibility, and endurance: https://go4life.nia.nih.gov/exercises/.nnVisit https://go4life.nia.nih.gov/ for online resources, motivational tips, and free materials that can be sent to your home.nnLike us on Facebook at https://www.facebook.com/NIHAging.nnThank you and Go4Life!nnThis video was developed by the National Institute on Aging (https://www.nia.nih.gov/), part of the National Institutes of Health (https://www.nih.gov/). nnWant to learn more? Subscribe to the National Institute on Aging s YouTube channel: https://www.youtube.com/user/NatlInstituteOnAging.nnLearn more about the National Institute on Aging: https://www.nia.nih.gov/about.”,
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