Hello, my name's Katie and this is the Healthier Happier 'Over 60's workout'. Because age is
no barrier to starting or continuing an exercise routine. Even though it's called 'Over 60's
workout', anyone can do it. If this is your first time watching our videos you might want
to check out our introductory video that gives you information about the program, along with
some tips so you can get the most out of it. For this first exercise, if you don't have
weights at home, you'll need two bottles of water or two cans from the cupboard.
There are two ways you can tackle each of these workouts. There'll be an easy option and then
a hard option for each. So choose which one you're most comfortable with. Take it away Carly.
Now on to the weighted arm toners. Hold weights in each hand by your side.
Complete a bicep curl, bending at the elbows to lift the weights up towards your shoulders.
From this position, push your weights above your head, straightening out your elbows and completing
a shoulder press. Try not to tense your neck or shrug your shoulders during this movement.
Lower the weights back down in the reverse motion. You should feel your arm and shoulder
muscles working. Now you've deserved a rest for another 30 seconds. Okay, excellent.
Now onto your lower body resistance exercises. We'll start off with squats. So bending at
the knees and hips, squat downwards. Your hips should always be higher than your knees.
Ensure your knees don't protrude too far forward, whilst sticking your bottom out behind.
Pause and then slowly return to the starting position. As you stand up tall again, push up through
your heels, squeezing your bottom muscles as you do so. You should feel the muscles
in your thighs and buttocks working. You can complete this exercise standing behind a chair,
holding on for extra balance and support if needed. Now you can have a rest for 30 seconds.
So with some wall push ups from a standing position, place your hands on the wall, shoulder
width apart. The further your feet are away from the wall, the harder the exercise will be.
Standing on the balls of your feet, bend at the elbows to lower your body towards the wall.
You should almost be close enough to kiss the wall. Push back, straightening at
your elbows. You should feel the muscles in your shoulders, your chest and your triceps working.
If this is too easy, try completing with hands on a bench, rather than the wall.
You should feel your chest, shoulder and arm muscles working. Brilliant. Now let's try
the sit to stand exercise. From the sitting position on the couch, stand up squeezing
your bottom muscles as you do so. Then, you need to slowly sit back down. Remember, don't
fall back into the couch, control your movements. As you get better, try not to lean
on your legs and do it purely generating strength from your legs. Don't use the armrests
and complete more repetitions as you feel comfortable. You can progress this even more
by completing a small jump every time you're in the standing position. After 10 repetitions,
have a rest. You're doing really well. Now let's try these balance exercises. Take it
away Janette. Stand next to a table or chair for balance if needed. Stand on one leg, lifting
one foot up off the ground. Try to balance, engaging your bottom and leg muscles to help.
Stand for as long as you can in this position, keeping your abdominals tightly braced.
Complete five repetitions and then try and swap legs. To advance this exercise further, complete
the one leg standing balance drill trying to do the following whilst maintaining your balance.
You can clap your hands, complete punches in the air. Make sure you are near a table
or chair to grab on to for balance if needed.
Now that's great stuff, well done. These exercises will help with your strength and flexibility, which is important.
You're now well on your way to becoming healthier and happier.