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Getting fit at any age with Mr Motivator's 10-minute home exercise routine



People from the UK, it's time for a change! When I heard from a recent survey of 1,000 Everyone Active pensioners that 78% said they felt too old to stay fit, I knew I had to intervene.

Being active can change your life forever – and it's never too late to start.

Believe me when I say exercise is really the best medicine.

You will become firmer, your balance will improve and you will have more energy. Best of all, you'll live longer.

I am living testimony of how beneficial exercise can be. At 67, I'm more fit than ever. In fact, I work out more now than when I was 40 – and built a career in fitness.

Most days I train for an hour – aerobics, weight training, abdominals, standing, running – you choose, I do. So is my wife Sandra, who is 63 years old.

Once you make a habit, exercising becomes as natural as brushing your teeth. And if you don't brush your teeth, you don't feel well, do you?

This is how you should skip your daily exercise. So if you think fitness is not for you, I am here to change your mind.

I believe your last years are the perfect time to become more active. You don't have to go to work, you don't have to take care of your children – you have a lot more time on your hands. So why not use it well and move on?

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Why exercise?

Exercise helps to prolong independence and ensures that we can still do what we had for granted when we were younger.

There are endless social benefits as well. You will make new friends
while active – walking in groups, going to a dance class, or taking swimming lessons are great ways to meet people.

It also provides a mental boost, reducing stress and anxiety, increasing self esteem and confidence.

How to begin

Getting started is the hardest thing, especially if it's something you never
done before.

Therefore, create a motivating environment. First, put on songs that will make you want to move and dance.

Buy a pair of sneakers and keep them somewhere so you can see them. When they are displayed, you may want to place them.

When you are in slippers, you want to put your feet up. With the coaches, you are ready to go. So let's do it!

10 MIN EXERCISE AT HOME

For a full body boost that improves cardio fitness, strength and fitness, try these simple exercises for one minute every day.

Have confidence in yourself. You can. But be sure to listen to your body. Anything that causes discomfort, stop.

1 ARM CIRCLES

Keep your arms extended to the side.

Move them in tight little circles

This will strengthen and tone your arms.

1. Keep your arms extended to the side.

2. Move them in small, tight circles. Do this counterclockwise for 20 seconds, pause for 20 seconds and repeat clockwise for another 20.

2 POSTURE PERFECTOR

Imagine there is an orange between the shoulder blades and press

Do this exercise daily to improve your posture and get straighter

1. Sit or stand. Imagine that there is an orange between the shoulder blades.

2. Squeeze them gently, pushing the chest out for orange juice.

3. Hold this position for a few seconds. So relax and repeat.

3 WALL SQUAT

Stand with your back against the wall

Bend your knees and keeping your back as flat as possible

This will work on your thighs and your core.

1. Stand with your back against the wall.

2. Bend your knees and keeping your back flat
As you can, slide into a sitting position against the wall.

3. Hold the squat as long as possible and push it again.

4 LEGS KICK

Holding the seat, kick both legs in front of you

A great exercise to increase core and leg strength

1. Sit right in front of your chair. Holding 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 INCREASE

Sit right in front of your chair, hold the seat and put one leg in front of you

Hold it for a few seconds and from that position lift it higher

Strengthens legs and aids mobility

1. Sit in front of your chair, hold the seat and place one leg in front of you, pointing your toes at the ceiling.

2. Hold it for a few seconds and, from this position, lift it higher.

3. Lower it to the floor and repeat on the other leg. Switch legs as often as you can.

6 START MARCHING

Sit in front of chair with feet flat on the floor

Start slowly marching, lifting one leg at a time.

This increases cardiovascular and core strength.

1. Sit in front of the chair with your feet flat on the floor.

2. Slowly start marching, lifting one leg at a time, keeping arms folded and hands
in fists.

7 WALK BY TIGHTROPE

Do this exercise daily to improve your posture.

Do this exercise daily to improve your posture and stand upright

1. Lay something directly on the floor, such as a broom, and walk along one side, keeping all muscles tense as you progress.

2. Then return to the other side.

8 BALANCE BOOSTER

Gently bend one leg and lift the other leg

This exercise improves balance and strength of the legs.

1. Stand with the back of the chair facing you. Hold the chair for support.

2. Slightly bend one leg and raise the other leg, raising the knee as high as you can.

3. Hold for 10 seconds and repeat with the other leg. Try improving from 10 seconds to 20 and then to 30.

9 IMPROVING BALANCE

Stand with the back of a chair facing you

Extend the opposite arm above the head when lifting the leg

This exercise is good for balance and posture.

1. Stand with the back of the chair facing you as above.

2. Repeat the above exercise, but this time, extend the opposite arm above your head as you lift your leg and hold for 20 seconds.

3. Repeat with the other leg.

10 CHAIR CRUNCHES

Contract stomach muscles and raise right leg by four, repeat with left leg

This works the core and thigh muscles

1. Sit in a chair with your hands relaxed at your sides. Make sure the soles of the feet are directly below the knees.

2. Contract the stomach muscles and lift the right leg by four. Extend your right leg and hold up to four. Raise your leg a little higher and hold for four more counts.

3. Repeat with the left leg. Do the exercise from the start four times.


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