You don't have to decline as you get older. Keep fit and active with these exercises.
Just because you're a little bit older is no excuse to stop working out. There are plenty of gentle-on-the-body exercises that you can use to stay in shape, well into your senior years.
You'll need: A weight of between 1kg to 6kg (such as a medicine ball or household item)
Target areas: Legs, lower back, shoulders and core
Sets and reps: 2 to 3 sets of 8 to 12 reps
Place the weight on the ground between your feet. Squat down and pick up the weight. Lift the weight and stand, pushing through your legs. Raise the weight to your chest and then over your head. Don't arch your back. Do the routine in reverse to place the weight back on the ground.
You'll need: A weight between 1kg to 3kg
Target areas: Legs, shoulders and core
Sets and reps: 2 to 3 sets of 8 to 12 reps
Stand with feet shoulder-width apart and hold the weight in both hands. Take a step forward with your left leg and raise the weight up and out in front of you until it reaches shoulder height. Don't arch your back. Lower the weight and step your left leg back. Repeat, stepping forward with your right leg.
You'll need: A resistance band (low to medium resistance)
Target areas: Upper back, arms and core
Sets and reps: 2 sets of 15 reps each arm
Fasten the band to a chest-high anchor. With feet square, stand far enough back so there is tension on the band and hold the band in your left hand. Staying tall through your torso, pull back as far as you can, keeping your elbow high and shoulder low. Do all the reps on one arm and then switch over.
You'll need: A large stick or similar
Target areas: Glutes, quads and hamstrings
Sets and reps: 2 sets of 10 to 15 reps each leg
Stand with feet shoulder-width apart. Stride forward with your left leg and allow the heel of your right leg to come off the ground. Place your right hand on a balance support beside your left foot. Keeping tall through your spine, drop your back knee directly down towards the ground. Only go as far down as you feel you can. Pause, and then rise back up again. Do all the reps with one leg forward before switching over.
You'll need: A bench or chair
Target areas: Glutes, quads and core
Sets and reps: 2 to 3 sets of 8 to 12 reps
Stand with your back to a chair or bench, feet shoulder-width apart. Keep tall through your torso and fix your vision on the horizon. Bend your knees and lower your backside slowly towards the chair. Sit lightly, before pushing up through your legs and standing up again.
Denise Haylen, 51, a nur se, does three personal training sessions a week and walks every day. "I feel
passionate about being fit," she says.
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