1.
Make sure to download the app to access the Active Movers group.
2.
You should participate in daily physical activity to gain health benefits. Some physical activity is better than none: even light activity brings some health benefits compared to being sedentary.
3.
You should break up prolonged periods of being sedentary with light activity when physically possible, or at least with standing, as this has distinct health benefits for older people.
4.
You should maintain or improve your physical function by undertaking activities aimed at improving or maintaining muscle strength, balance and flexibility on at least two days a week (see videos)
5.
Each week you should aim to accumulate at least 150 minutes (21⁄2 hours) of moderate intensity aerobic activity, building up gradually from current levels.
6.
Aim to consumer at least 2 litres of water every day.
7.
Aim to get around 10,000 steps a day.
Welcome to
WEEK ONE!
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You should have now gave access to the Active Movers group. This is used for communication within the group and is exclusively for you guys only. It is a great resource so let's try and use it regularly to keep each other motivated and accountable.
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All statistics are taken from the UK Chief Medical Officers' Physical Activity Guidelines.
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"There is enough knowledge of the benefits associated with physical activity in older adults to categorically state that they outweigh the risks".
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So are we ready to do this??!!
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As well as your weekly sessions for the next 6 weeks, you will be required to update us all with your progress. I will post in the group most days but if you need any advice or information please get in contact.
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Come back here to access different workouts and tips and facts as well as recipes and healthy eating ideas. There will be a new page for each of the 6 weeks.
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flow like a pro
Perfect to do in the morning or at night with this Bonus workout!
This weeks TONING EXERCISES
Aim to do two toning sessions a week. You can mix up both upper and lower body, or one day focus on upper body and another day focus on the lower body i.e legs, glutes
Upper Body Toning
Equipment - Light dumbbells 1-2kg's
Bicep curls x 8 both arms at the same time
Hammer curls x 8 both arms at the same time
Shoulder press x 8 both arms at the same time
Lateral raises x 8 both arms at the same time
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REPEAT 2-3 TIMES
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Upper Body Toning
Equipment - Lights dumbbells 1-2kg's
Tricep kickbacks x 8 both arms at the same time
Frontal raise x 8 each arm
Tricep overhead curl x 8 each arm
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REPEAT 2-3 TIMES
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Lower Body Toning -STANDING
Equipment - Ankle weights, chair
Lateral leg raises x 8 each leg
Leg extension x 8 each leg
Straight leg lift x 8 each leg
Leg curls x 8 each leg
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REPEAT 2-3 TIMES
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Lower Body Toning - FLOOR
Equipment - Ankle weights, and Yoga Mat
Side lying leg raise x 8 each leg
Reverse side lying keg raises x 8 each leg
Prone curl (on tummy) x 8 each leg
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REPEAT 2-3 TIMES
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