People of the UK, it’s time to get moving! When I heard in a recent survey of 1,000 pensioners by Everyone Active that 78% said they felt too old to keep fit, I knew I had to step in.
Being active can change your life for ever – and it’s never too late to start.
Believe me when I say that exercise really is the best medicine.
You’ll stand up straighter, your balance will improve and you’ll have more energy. Best of all – you’ll live longer.
I am living testament to how beneficial exercise can be. At 67 I am fitter than ever. In fact, I work out more now than I did when I was 40 – and I built a career in fitness.
Most days I train for an hour – aerobics, weight- training, sit-ups, standing, running – you name it, I do it. As does my wife Sandra who is 63.
Once you make it a habit, working out becomes as natural as brushing your teeth. And if you don’t brush your teeth, you don’t feel right, do you?
That’s how it should feel to skip your daily exercise. So if you think fitness is not for you, I’m here to change your mind.
I believe your later years are the ideal time to get more active. You don’t have to go to work, you don’t have to look after your kids – you have far more time on your hands. So why not put it to good use and get moving?
Why exercise?
Exercise helps prolong independence and ensures that we can still do the things we took for granted when we were younger.
There are endless social benefits too. You’ll forge new friendships
while active – walking in a group, going to a dance class or taking swimming lessons are all great ways to meet people.
It also provides a mental boost, reducing stress and anxiety while increasing self-esteem and confidence.
How to start
Getting started is the hardest thing, especially if it’s something you’ve never
done before.
So create an environment that is motivating. First, put music on that will make you want to move and dance.
Buy a pair of trainers and keep them somewhere you can see them. When they’re on show, you’ll want to put them on.
When you’re in your slippers, you want to put your feet up. With trainers on, you’re ready to go. So let’s do this!
THE 10-MIN AT-HOME WORKOUT
For a full-body boost that improves cardio fitness, strength and conditioning, try these simple exercises for one minute each every day.
Have confidence in yourself. You can do it. But make sure to listen to your body. Anything that causes discomfort, just stop.
1 ARM CIRCLES
This will strengthen and tone your arms
1. Hold your arms out straight to the side.
2. Move them in small, tight circles. Do this anti-clockwise for 20 seconds, pause for 20, then repeat clockwise for a further 20.
2 POSTURE PERFECTOR
Do this exercise daily to improve your posture and stand straighter
1. Sit or stand upright. Imagine there is an orange between your shoulder blades.
2. Gently squeeze them together, pushing your chest out, to juice the orange.
3. Hold this position for several seconds. Then relax and repeat.
3 WALL SQUAT
This will work the thighs and your core
1. Stand with your back flat against a wall.
2. Bend your knees and, keeping your back as flat
as you can, slide down into a sitting position against the wall.
3. Hold the squat as long as you can, then push up again.
4 LEG KICKS
A great exercise to boost core and leg strength
1. Sit at the very front of your chair. Holding on to the seat, kick both legs out in
front of you, then bring them back to the chair.
2. Repeat this as many times as you can.
5 LEG RAISES
Strengthens the legs and aids mobility
1. Sit at the very front of your chair, hold on to the seat and put one leg out in front of you, pointing your toes to the ceiling.
2. Hold it for a couple of seconds, and from that position lift it higher.
3. Lower it to the floor and repeat on the other leg. Alternate legs as many times as you can.
6 GET MARCHING
This boosts cardio and core strength
1. Sit at the front of your chair with your feet flat on the floor.
2. Slowly start to march, lifting one leg at a time, keeping your arms bent and hands
in fists.
7 TIGHTROPE WALK
Do this exercise daily to improve your posture and stand up straighter
1. Lie something straight down on the floor, like a broomstick, and walk along one side of it, holding all your muscles tight as you go.
2. Then walk back the other way.
8 BALANCE BOOSTER
This exercise improves balance and leg strength
1. Stand feet together with the back of a chair facing you. Hold on to the chair for support.
2. Slightly bend one leg, then lift the other leg, bringing your knee as high as you can.
3. Hold for 10 seconds, then repeat with the other leg. Try to improve from 10 seconds to 20 and then 30.
9 BALANCE IMPROVER
This exercise is good for balance and posture
1. Stand feet together with the back of a chair facing you, as above.
2. Repeat the exercise above, but this time, stretch the opposite arm above your head when you raise your leg, and hold for 20 seconds.
3. Repeat with your other leg.
10 CHAIR CRUNCHES
This works your core and thigh muscles
1. Sit in a chair with your hands relaxed by your sides. Make sure the soles of your feet are directly under your knees.
2. Contract your stomach muscles and lift your right leg for a count of four. Extend your right leg and hold for a count of four. Raise your leg slightly higher and hold for another four counts.
3. Repeat with your left leg. Do the exercise from the beginning four times.