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Fitness

Full Body Workout 2

Image of a full body workout
Full Body Workout

Introduction

Full Body Workout 2. Studies have shown that maintaining regular physical activity can help prevent many common diseases. Such as, heart disease and diabetes. Also, exercise improves overall immune function, which is important for seniors as their immune systems are often compromised. Consequently, even light exercise, such as walking, can be a powerful tool for preventable disease management.

Full Body Workout 2. The mental health benefits of exercise are nearly endless. Exercise produces endorphins (the “feel good” hormone), which act as a stress reliever and leaves you feeling happy and satisfied. In addition, exercise has been linked to improving sleep. And which is especially important for older adults who often suffer from insomnia and disrupted sleep patterns.

Full Body Workout 2. Older adults are at a higher risk of falls, which can prove to be potentially disastrous for maintaining independence. Exercise improves strength and flexibility, which also help improve balance and coordination, reducing the risk of falls. Seniors take much longer to recover from falls, so anything that helps avoid them in the first place is critical.

Marching on the Spot

Marching on the spot
Marching on the spot
  1. Marching on the spot, raising your knees
  2. Swing your arms through a full range of motion
  3. Continue for 30 seconds.

Squat with Stretch

Squat Stretch
Squat Stretch
  1. Complete a squat and raise up to standing position
  2. Raise your right arm above your head
  3. Stretch as you reach left opening your ribcage
  4. Bring your arm back to the start
  5. Continue for 30 seconds alternately squat, stretching left and right
  6. Continue for 30 seconds.

Windmill Stretches

Windmill Stretches
Windmill Stretches
  1. Stand feet wide apart, arms outstretched to your sides
  2. Bend and reach towards your left foot with your right hand
  3. Stand back up and repeat with the opposite hand and foot
  4. Continue for 30 seconds

Step Backs

Step Backs
Step Backs
  1. Start with feet hip width apart, arms bent with hands at chest height
  2. Step back with the right foot, and extent your right arm out in front
  3. Return to the start and repeat on the opposite side.
  4. Continue for 30 seconds.

Arm Circles

Arm Circles
Arm Circles
  1. Start with feet hip width apart, raise arms above your head
  2. With palms facing outward, rotate your arms in a circle downwards
  3. When your hands are at your hips palms facing outwards
  4. Complete the circle upwards above your head and lower arms
  5. Repeat for 30 seconds

Boxing Punches

Boxing Punches
Boxing Punches
  1. Stand in a boxer pose, punch forward left and right forward of you
  2. Try to speed up to get you heart rate up, and faster breathing
  3. Reverse your feet position halfway through if you want to
  4. Repeat alternate punches for 30 seconds

Video

These together are 1 set, try to work up to 2 or a maximum of 3 sets each day, Monday to Friday. You can split them into Morning, Afternoon and Night if you choose to, but in any case, do as much as you can. Remember to warm up and cool down after

In Conclusion

Exercise is good for you; it’s just a matter of making it a priority and habit in your daily life. In the aging population, exercise has been shown to prevent disease, lower the risk of falls, improve mental health and well-being, strengthen social ties, and improve cognitive function. Regardless of your age, I hope this will motivate you to incorporate exercise into your daily life. You know it makes sense, so do not skip it, and enjoy the benefits.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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