G'day everyone! Welcome back to another exercise video.
What we're going to be going through today, is an exercise video to help strengthen your bones.
This exercise video today is a beginner level exercise video.
As with all exercise videos, or when starting exercises for the first time,
make sure to check with your doctor to see if these exercises are okay for you to do.
Also, to find out more about strengthening your bones, I have written an article on bone strengthening,
which I’ll pop a link to up here in the corner. So, check that out.
There's plenty of information there that you can also do with these exercises we're doing today,
to help you strengthen your bones. What we'll be using for this exercise
video today is a resistance band. If you do want a resistance band, like the one I’m
using today. You can pick one of those up from the more life health website, I’ll pop a link
down below. It's a great resistance band, it's got handles, so it makes everything much easier.
Let's get into the exercises now. As always, you want to make sure you're warmed up, I’ll
pop a link to a warm-up video down below as well. Making sure your body is warmed up before you get
into these exercises, grabbing a resistance band. Now, any resistance band is going to be fine,
and sitting down in your chair to begin with. What we're going to start with first is - well we're
actually going to pop the resistance band down. We're going to work the upper body, by pushing
through the chair. So, we're up nice and tall - I’ll pop my resistance band behind me.
Hands are on your armrests, shoulders are back. We're leaning forward slightly, we push up, through the
arms, straighten those elbows, keeping the back straight, slowly come back down. Just like that.
We're going to do that ten times, nice, slow and controlled, pushing through the armrests. Again,
let's go. All the way up, excellent work. Coming down, using those arms, let's go again. Coming up,
all the way up, slowly coming down, great work. Again, coming up, pushing all the way up.
Slowly coming down. Was that three or four? Let's go, three, coming up, pushing all the way up,
nice and slow, coming down. I’m saying that's four. Sorry if you have to do one extra.
It is good for you, however. Excellent work! Slowly coming down, that's five. Five to go, let's go.
Coming up, excellent work. Slowly coming down. Again, pushing up, slowly coming down,
making sure you're not using those feet, just the arms. Three to go, let's go. Coming up,
slowly coming down. Two to go, pushing up,
slowly coming down, and last one, coming up, slowly coming down. Excellent work,
shaking out those arms, shaking out the legs. I don't know why we're shaking out the legs,
but shaking out the legs, shaking out the arms. Taking a deep breath in, and out.
The next exercise we're going to do are some rows. We're going to work the muscles of the upper back.
Now is when you grab your resistance band, you're going to hold on to the resistance
band at both ends. If you don't have one with handles, like I’ve got today, you just
wrap it around your hands. And then what you're going to do, once you're holding on both ends,
you're going to place it underneath your feet, just like this. So, it's underneath your feet,
making sure it's in the right position. You're up nice and tall, and then from this position, you
bring those elbows back, squeezing the shoulder blades together, nice and gentle, coming forward.
That's it. Again, pulling back, nice, slow and controlled. Squeezing those shoulder
blades together, coming forward. We're going to go for eight repetitions for this. Pulling back,
squeezing those shoulder blades together. That's one, pulling back. Two, up nice and tall.
Three, four, five, six, seven, and last one, eight, excellent work.
Bring the resistance band out, shaking out those arms, taking a deep breath in., gentle breath out.
Popping the resistance band down, now what we're going to do are some sit to stands. So
holding on to your chair, like this. Feet are about shoulder-width apart, your knees stay in
line with the toes. And to make this exercise more challenging, you can place your hands across your
chest. Otherwise, what I’m going to do today is use the armrests, just to make it a little bit
easier. If you do want it, once you get better, you can place your hands across your chest.
You're going to lean forward, stand all the way up. When you stand up, you don't want your leg
to be against the chair. Knees are straight, hips are straight, reaching back, slowly sitting down.
We're going to go for eight repetitions of this, we come up, all the way up,
pushing through those legs, excellent work. Reaching back, slowly coming back down,
let's go again. Coming up, all the way up. Straightening the knees, straightening the hips, reaching back.
Slowly coming down, again, coming up, all the way up, straighten the knees, hips, reaching back,
slowly coming down. Let's go four more. Coming up, all the way up, straighten the knees, hips, coming
back down, excellent work! And up, all the way up, great work. Coming down, two
more, and let's go, standing up, all the way up.Reaching back, slowly coming down, let's place
our hands across the chest, try it with the hands across your chest. If you can't,
pushing through the armrests. Again, coming forward, standing all the way up,
sticking that bum out, slowly coming down, excellent work. Taking a deep breath in, and out.
Now standing up behind your chair, so when you’re behind your chair, what we're going to do are some
partial squats holding onto the chair. For this exercise, we're up nice and tall, holding on to
the chair, we sit back, come back a little bit. It's a partial squat, like this, and then we come
up, all the way up. Again, we come back, sticking that bum out, partial squat down, equal weight
through both legs, we come up. We're going to go for eight repetitions, following along with me,
let's go! Sitting back, coming up, that's one, two, equal weight through those legs, three, four,
five, six, seven, and last one, eight. Excellent work. Shaking out those legs,
taking a deep breath in, and out. Now we're going to get into some lunges,
but we're only going to do partial lunges. We hold onto the chair with one hand, with this,
we step forward, like this, come up onto that back toe, we come down a little bit,
push up through that front leg, come back to the start position. We're going to go through five,
each side. If you have trouble with this exercise, practice it, pause the video and practice it,
and when you're ready, you can follow along with me. Again, we're coming forward, we're coming down
a little bit, like this, we're up on that back toe, we come back to the start position.
Again, we step forward, we come down a little bit, push up off that leg, come back to the start
position. Let's go three more, coming forward, come down a little bit, back to that start
position. Two more, let's go forward, back to the start position. Last one, stepping forward, coming
down back to the start position. Let's do the same thing on the other side. Stepping forward, up onto
that back toe, coming down, back to the start position. Again, stepping forward, coming down,
back to the start position. Let's go, three more. Holding on to that chair,
coming forward, keeping that chest up, coming down, back to the start position. Two more,
coming forward, down, back to the start position, and last one. Coming forward, down, back to that
start position, excellent work! Shaking out those legs, taking a deep breath in, and out.
Now we're going to get into some calf raises. We're holding onto our chair, we're facing
the chair, we're up nice and tall, shoulders are back. We come up onto those toes, nice and high,
we come down, nice and slow. We're going to go for ten repetitions. Let's go, one, two,
three, four, up nice and high, five, six, seven. Three to go, let's go. One,
two, and last one, three, excellent work! Coming down, shaking out those legs,
let's take another deep breath in, and out. Now what we're going to do are some foot stomps,
we're just going to stomp our foot down, like this. We're going to go through five each side,
to load those bones. Holding onto your chair, let's go, stomping down. Imagine as if you're
squashing a little bug underneath your foot, that's it. Again, lifting the foot up, stomping
down, loading those bones. Let's go, three more, stomping down. Great work. Two more, stomping
down, and last one, stomping down, excellent work! Let's do the same thing on the other side.
Stomping down. Great work. Again, stomping down. Three more, stomping down, making sure you're
using your whole foot as you stomp down. Let's go, stomping down. Great work. Again, stomping down,
and last one, stomping down, great work. Let's shake out those legs. We're going to do some
balance now. We're going to do twenty seconds, oh, we'll do thirty seconds of balance. We're
going to hold on to the chair to do this balance. If you do feel you can do it without holding on,
then that's great, do it without holding on. We're going to stand up tall, next to our chair.
We're going to stand up on one leg. As I said, we're going to hold on for this.
So, just holding on. You can make it more challenging for you, by using two fingers. So,
that's what I’ll do today. If you need to, using your whole hand. Also, if you need to,
you can use both hands for this exercise. If you're good, you can do it without any hands. So
following along with me, if you have been, that's great. We've got about fifteen seconds to go.
You're just holding this, focusing on what you're doing.
Now, with all these exercises, you can increase the repetitions over time.
You can also increase the time you're doing this balance exercise. Three seconds, three, two, one,
great work. Shaking out those legs. Let's do the same thing on the other leg now,
standing up nice and tall, holding for thirty seconds,
that's it. So, you're loading those legs whilst you're doing this exercise, relaxing into it,
excellent work. Ten seconds to go,
up nice and tall. And five, four, three, two, one, excellent work. Taking a seat in your chair, let's
take a deep breath in, and a slow, gentle breath out. Let's shake out our arms, and our legs.
We're all done for today. With bone strengthening exercises, it's a good idea to get moving more,
get more weight bearing into your life. Try to gradually increase the amount
of movement you're doing, you don't want to do too much too soon. Nice and gradually getting up and
onto those feet a bit more. When you're seated in a chair, you're not stimulating those bones,
you're not telling your body that they need to get stronger, the opposite is occurring. So,
do your best to get moving more, even doing some of the other exercise videos, get that
heart rate up as well, improve that fitness. As I said, I wrote an in-depth article which
covers all of this, so make sure to check that out. I'm pointing up here, because I’ll try to
post it, or link to it up here in the corner, if not, I’ll post it down below.
And that's it from me today. Check out that article, keep up the exercises,
stay consistent with it. You're doing what you can to keep your bones stronger, especially if
you're supporting that with the right nutrition. I hope you enjoyed that exercise video. If you did,
make sure to give it the thumbs up, And subscribe to this channel for
regular exercise videos to help you improve your health and fitness.
I'll catch you next time, keep moving, keep smiling, keep happy, and I’ll see you then.