5 Exercises for Seniors to do EVERY DAY

Transcript

You ever hear your grandmother say you coulda woulda shoulda? Well, now you're going to hear Coach Kim
say you've got five exercises that seniors should be doing every day. So these are going to be standing
exercises. You're going to love each
and every one of them. It's going to help you
with everyday movement. So let's get ready. And remember to always check with your physician
before starting an exercise program. So if there's one exercise
that I should say we all should do every single day,
it's going to be the number one exercise out of five
right here. And it's called a squat. So some of you might have
some cranky knees. I'm going to show you some variations. But what I'm going to have you do is go ahead and start
put a nice sturdy chair behind you head like your feet, shoulder width
and your toes facing forward. Your head is forward right up here. And you know why I love the squat? I'll just tell you real quick,
because we do it every single day. We sit down, we stand up, we go on
the potty, we stand up, we're in and out. We're always going to be
using squat motions until you're at least 110 years old. So let's practice them now. So feet, shoulder
width, toes facing forward. Use your hands for counterbalance. I want your butt to go and sit on that
chair and then stand all the way back up. So what I don't want you to do
is have those knees come over the toes. So this is what I don't want it
to look like, where your your knees are over
and then your butt's back. So that's why I have the chair. It's not a half true,
but it's a great teaching tool for squats. So get ready. We're going to be doing five exercises,
30 seconds each, and we're going to go ahead and do one,
two, three rounds is what I recommend. So if you're beginners, start
with one round, also a partial squat. So go partial down and then come back up. If you have cranky knees or arthritic
knees, something's bothering you. Just do what you can. You can always hold on to up a countertop
or a wall, but just go partial squat and then come up. So the deeper you go, the harder it is. But it is more intense on the knees. So let's go in and get ready. 30 seconds and 3 to 1. Pick the squat that works for you. You can go down,
let your butt tap come up, and if you want to work those buns,
give it a nice little squeeze at the top. Squeeze both cheeks with equal tension. And you know the cheeks I'm talking about. So you get that back, squeeze the cheeks
so you don't have to use your hands. I like to use them. Helps with balance a little bit. So again, partial squat here, be here. You have ten more seconds.
We got the timer going. A full squat. Just go down all the way up. It's going to strengthen all the legs,
the quads and hands, hamstrings at the back of the legs and 3 to 1. Very good. That was a great functional movement. Again,
you'll be using this into your hundred and ten years old,
so practice it every single day. You could even do 30 seconds or ten reps. Do what works for you there. Second exercise balance. Mm. Yes. You know what I'm talking about. Now I'm going to show you this exercise,
and I'm going to give you something you could do every day
when you're brushing your teeth. So you brush your teeth in the morning. Let's say you brush your teeth at night. Each time you're brushing your teeth. What I want you to do is stand. You can be brushing your teeth. Hold on to something to start. But what I'd like you to do is slowly
start to let go a little bit, or maybe just put two fingers
on your chair or your countertop while you're brushing away.
So do this in the morning. Start with something simple, like
10 seconds and then work up to doing 30 seconds. Okay,
so just like this, standing on one foot, brushing your teeth makes a little harder
cause you're moving. So it's just an idea. And then at nighttime, guess what? Do it again. So I suggest 10 to 30 seconds on each leg. Just like that? Yep. And let your eyes fixed on something.
It does help. Okay, so this is the second exercise
and the 30 seconds balance on one foot with each and just have the wall
or the countertop near you. This third exercise is a basic
step up again, another functional movement that's going to help you
with everyday movements. Think about how many times
for stepping up on down on things. When you go out to restaurants,
you got to step up. So look around your house,
maybe your porch. Maybe some of you have a little staircase. Or maybe you have a little step,
step stool approach garage. If you could go gather that in this one. I happen to be using Vibe
Health does sell this as well and it's nice as it has the handle
in case you need a little extra help here. So do what works for you
if you need to hold on to a wall, a counter,
even if you have this tool right here. But I'm going to step all the way up
with one foot, right foot. I'm a step, but with my left foot. Then I'm a step back down
with my right foot. So whatever foot you step up with, that's
the foot you're going to step up with. So I'm going to go right foot lead. And then at 15 seconds will switch
and do the left foot leap. So again, the higher the step, the heart
of the lower the step, the easier. So pick what works for you. Great functional movement
is going to help you with balance. It's going to help you
with everyday movement. Hip flexion, I promise. It's good stuff. Ready? 3 to 1. Right foot up. Right foot down. Good. Up up down down. Now, some of you are going,
hey, this reminds me of aerobics class way back in the eighties. Yes, I used to teach that stuff,
but you can lift the arms up. Want to get some shoulders involved
up, up. Good. Change your lead foot. Or if you can keep it simple,
just put your hands on your hips. Okay. So again, hands above the head,
getting more movements, get the heart rate
going a little bit more. I personally like it better, but if it's messing with your balance,
don't worry about it. Something we can do later in 3 to 1. Perfect. That's number three. Number four, calf raise to total left
calf raise two. Total left. Again, you can use a wall. You can use a chair. You're going to go up on the toes
and I'd like both feet facing four. Put them put your legs about hip width. You're going to go up on the toes
for calf race and then lift the toes into a toe left. So one is going to work
the back of the caps, the other is working in the front,
the shin splint area. Okay. And this is going to help strengthen
the lower leg. Get ready, 30 seconds and 3 to 1 perfect number four exercise
that we should be do every day. Calf raised to toe left
all the way up and back. But I don't want you to stick your butt
back like this, okay? So stand tall, go up on the toes. Excellent movements,
medicine, motion is lotion. Love it. Your body is loving
every single second of it You've got ten more seconds
in every cell in your body is so happy right now
because you're moving momentum. Move our bodies everyday
you couple these five exercises with a nice 1530 minute
walk outside or on a treadmill. That'd be great in 3 to 1. Perfect. So this exercise
look at your countertops. Yes. The lower
the countertop, the harder they exercise. So let's get ready for some countertop
push ups. All right. The countertop push ups,
as I mentioned, the lower the countertop. So those that haven't remodeled
your house, it's going to be a lot harder or go into a room
or I'm using a windowsill ledge. A higher up is going to be easier. So if you want more challenging,
make it lower, okay. Or find a lower spot. You're going to put your hands wider
than shoulder width apart. You're going to be
on the balls of the feet. And I want you to notice
my tummy is tight. I'm going to plank type position
and I'm going to bend the elbows and I'm going to bring my chest
down to the ledge there and then push it straight back up to try to get right there
in the middle of your chest. And you're going to breathe
as you come down. And then I want you to breathe out
as you come up. So breathe in your nose and then breathe out. 30 seconds, starting now. Ready and go down and up. Yep. Keep your tummy tight. Down, slow and push up. So when I say slow, try to do two, 3
seconds down to three, second tempo down and then 1/2 up. You can do this on a wall as well. By the way, halfway down. And this is great upper body strength
and that's what we're strengthening. Think about it,
how many times we've got to use our body. Do you know, after the age of 30,
we start losing muscle. So this will gain some muscle. We need that muscle. Metabolic you burn calories at rest. That's 3 to 1. Perfect. Good. So continue on with these five exercises
every single day, 30 seconds each round 1 to 3 rounds. Okay. So we just completed one round. Or if you don't have a timer and
you want to do ten reps of each exercise, that works as well, I promise you
your muscles are going to get stronger and every cell is going
to continue to say thank you.