Category: Workouts

Workout Advice From My Employer During Covid Dec 21

To get the most out of your physical fitness routine, combine aerobic and muscle-strengthening exercises. Here’s how:

Aerobic/Cardio – 3-5 times per week

Why cardio?

Cardio makes you breathe harder and causes your heart to beat faster.  It’s a great workout for your heart’s health.

Moderate-intensity activities: Do at least 2 ½ hours a week or five, 30-minute sessions. Activities to try include:

·       Walking fast

·       Dancing

·       Playing doubles tennis

·       Raking leaves

Vigorous-intensity activities: Do at least one hour and 15 minutes per week or three, 25-minute sessions. Activities to try include:

·       Jogging

·       Riding a bike on hills

·       Jumping rope

·       Swimming laps

Weight Training – 2 or more times per week

Why weight train?

Weight-bearing activities work your muscles against resistance or weight to strengthen your muscles, joints and even your bones. Do these exercises two or more times a week. You can gradually add weight as your fitness improves.

Don’t forget to target all major muscle groups. Activities to try include:

· Legs • squats • deadlifts • lunges • calf raises

· Hips • sidekicks • bridge with leg extensions • lunges

· Back • reverse crunch • superman • bent-over rows

· Stomach • crunches • planks

· Chest • chest press • fly • push-ups

· Shoulders • overhead press • front and lateral raises

· Arms • bicep curls • rows • push-ups

Remember: Maintaining proper form is key to effectiveness and injury prevention.

OVER-65: Your 10-point HEALTH CHECKLIST

1. Move (walk) daily
2. Learn something NEW
3. Protein intake (1g/kg=2.2lb)
4. Antioxidants (eat the rainbow, like blueberries, bell peppers, tumeric!)
5. Exercises for balance/posture
6. Social connections
7. Strength training (try alternating weight lifting days of upper, then lower body w/ core)
8. Reduce meds (w/ md advice)
9. Vitamin D (sunshine, mushrooms, etc), blood test > 30
10. Be aware limitations of healthcare

*****

Try compounding activities:

i) Walk (1), outside (9) with a friend (6)

ii) Prepare healthy meals (3) and (4) and have friends over to enjoy it (6)

iii) Do strength training (7) and balance exercises (5) with friends(6) or your grandchildren (6) outside (9)

iv) Go dancing (1&5) with friends (6)

v) Attend classes, courses, seminars (2) at universities, churches, etc. with friends (6) (Note that some universities let those over 65 enroll for free!)

But even if friends won’t join you, do it yourself!

Release your hips with a BROOMSTICK?

Video Viewer’s Comment:

I suffered from sciatic nerve pain for years until a chiropractor noticed my left hip was lower than my right and adjusted me accordingly. Which worked for a while. The pain came back and i accidentally discovered that my left leg was slightly shorter than my right. I started using an insole in all my left shoes and boots and the problem completely cleared up and stayed that way. No more chiropractor visits in 20 yrs.

Basically I got lucky and stumbled onto a “cure”. Hope you find a solution to your problem.