G’day everyone and welcome back to another exercise video. What we’re going to go through today is some strength endurance work. We’re going to get through some balance and we’re also going to go through a stretch at the end of this exercise program as well. So we’re going to work many components of our fitness in this exercise video. We’re going to get you strong, we’re going to get your endurance better, we’re going to work on our balance and we’ll also work on our flexibility as well. So make sure you’ve got your chair for this exercise video as you will be needing it. Also if you haven’t already, head over to morelifehealth.com sign up to my mailing list and I’ll send you a free four week exercise ebook for seniors and as always, if you have any questions, you can shoot me an email at [email protected] or you can drop a comment in the comment box. We’re going to start with marching on the spot. So standing up nice and tall next to your chair and we’re going to do that marching, so lifting the knees up, swinging those arms, bring those knees up nice and high. We’re going to do this for 30 seconds to warm everything up. So following along with me guys. We’ve got about another 20 seconds to go so swinging those arms through range and lifting those knees up. Let’s go for 10 9 8 7 6 5 4 3 2 1 Excellent work. Taking a deep breath in and out. Ok the first exercise we’re going to do is we’re going to work our legs. We’re going to do squats. Now if you have trouble with squats, I’ll show you how to do the squats in just a second. You can do sit to stand. This is an alternative exercise for the squats were going to do. So it’s just pushing up off the chair and standing up. Now If you have trouble with the squats and the sit to stand, you can do some leg extensions. I’m now going to get into the squats. Standing up tall, holding onto the chair, feet shoulder width apart, hinging at the hips, sitting back, coming up. Now that’s one, let’s go for 10. 2 3 4 5 6 7 8 9 and last one 10. Standing up, taking a deep breath in and out. Shaking out those legs. We’re going to go for another 10. Standing up nice and tall next to your chair. Let’s sit back and come up and let’s go for 10. 1 2 3 4 5 6 7 8 and 9 and last one, 10. Excellent work, standing up shaking out those legs. You will feel those legs working. If you can’t do 20 that’s fine, do as many as you can and the more you do these exercise videos, the easier it will get. Now taking a deep breath in and out. Excellent work. So now we’re going to work on our shoulders. So we’re going to stand up nice and tall. You can do this seated in your chair. If you’re standing up make sure you’ve got the chair close by. And what we’re going to do is just punch the ceiling, like this, so keeping that stomach tight. We’re going to do 20 on each side, so following along with me, let’s go. So moving those arms already and let’s go for another 15 more each side. You’re all doing an excellent job. Standing up nice and tall, keeping steady. Excellent work guys. Following along with me and let’s go for 10 9 8 7 keeping that stomach tight 6 5 4 3 2 and last one, 1. Excellent work, shaking out those arms. Deep breath in and out. Okay so we just worked the shoulders, now as we get older, our shoulders can start to stiffen up so it’s a good idea to start doing exercises or movements with the hands above the head just to work those shoulders and to keep the range. Ok so popping the chair in front, now standing up nice and tall and we’re going to work those hips and we’re going to do 15 repetitions of each side. So take your time with this exercise if you need to. Don’t rush it, it’s nice slow and controlled and take as much time as needed to get out 15 repetitions. So standing up tall, bringing that leg out to the side and notice my toes are facing the front. My legs are straight and then I’m coming down. We’re going to do that 15 times so 1 2 3 4 5 6 7 8 9 you’re going to feel the opposite leg working 10. Excellent work. Now changing legs before we get back on to the other leg. We’ve got 1 2 3 4 5 6 7 8 9 and last one 10. Excellent work. Shaking out those legs a little bit. Let’s go to five on this side now. 1 the side we started on 2 3 4 and last one, 5. Excellent work, changing legs. 1 2 3 4 and last one, 5. Excellent work shaking out those legs. Taking a deep breath in and out. Ok now we’re going to work our balance. So we worked our strength and endurance in that last exercise. We did higher reps. Now remember to take your time. If you can’t do that many reps, do as many as you can, get back to the video, the more you do exercise the better you’ll get. Ok standing up nice and tall next to your chair. What we’re going to do is known as tandem stance, one foot in front of the other, just like this. So i’ll turn side on so you can see what I’m doing. One foot in front of the other, holding onto the chair if you need to, if you don’t need to hold onto the chair, popping your arms by your side just like this, facing the way you’re going, make sure your feet aren’t splayed out toes are facing straight ahead and we’re going to hold this for 30 seconds, so relax into it and really focus on what you’re doing. When you become distracted your balance is a lot harder. Ok let’s go for another 15 more seconds, following along with me and 10 9 8 7 6 5 4 3 2 and 1. Great work, shaking out those legs. Let’s put the other leg or the other foot in front now. Standing up nice and tall. Taking a deep breath in, holding onto the chair if you need to. The more you practise then the better you’ll get. You’ll be able to pop your hands by your sides in no time. Standing up tall, feet facing straight ahead. Let’s go for 30 seconds, following along with me. Holding this position, if you do come out of position, steady yourself and get back into the position as soon as you can and take note of the time. As I keep saying, the more you practise that time is going to go up which means your balance is getting better. Let’s go for 12 more seconds and 12 11 10 9 8 7 6 5 4 3 2 1. Excellent work guys, shaking out those legs. Ok now we’re going to get into another balance exercise. It’s one of my favourites, the single leg stance. We’re going to add in some hip work, so holding onto the chair if you need to. We’re just going to lift up for five. Let’s go. 1 hold 1, 2 and down again lifting up holding onto the chair if you need to, 1, 2 down let’s go 3 1, 2 down, 2 1 2 down and last one, 1, 2 and down. Great work guys. Shaking out those legs. We’re going to change legs. Now holding onto the chair if you need to. Standing up tall, keeping that stomach tight. Let’s go. 1, 2 down. Great work and up 1, 2 and down. Ok now 3, 1, 2 and down. 2 to go. 4 1, 2 down and last one standing up 1,2 and down. Excellent work. Taking a deep breath in and out. Taking a seat in your chair. Sitting up nice and tall. Keeping that stomach tight. We’re going to do a posture stretch. We spend a lot of our time hunched over in this position, maybe we’re working at a desk. Maybe we’re sitting on the couch, whatever it is, we want to fix it up by siting up nice and tall, bringing those shoulders back and down. You’re going to bring your arms out like this. We’re going to bring our arms up a little bit so they’re at about 45 degrees and we’re going to squeeze our shoulder blades together. We’re working on stretching out the back, stretching out the front as well. You’ll feel all those muscle stretching. We’re going to hold this for 30 seconds. So relax into the stretch. Stretching those while squeezing your shoulder blades together. Following along with me, remembering to breathe, don’t hold your breath. So breathing throughout this exercise. Let’s go for 15 14 13 12 11 10 9 8 7 6 5 4 3 2 and 1. Excellent work. Shaking out those arms, taking a deep breath in and out. And we’re all done for today guys. So in this exercise video we worked on our strength, we worked on our endurance, we worked on our balance and we also stretched out some of our muscles as well. If you want to do a full body stretch, remember I’ve got plenty of videos on the facebook page, plenty of videos on the morelifehealth website and plenty of videos on youtube as well. So follow along with them to improve all aspects of your health and fitness, keep yourself as active as much as you can without over doing it, listen to your body. For a free 4 week exercise ebook, head over to the morelifehealth website sign up to my mailing list if you haven’t already and I’ll send you that free 4 weeks of exercises for seniors. Its an exercise program you can follow to keep yourself fit and healthy. Also for support on your journey into health and fitness join the morelifehealth support community. You can ask any questions there, you can also join other like-minded seniors and if you’ve got any questions, you can shoot me an email at [email protected] or drop a comment in the comment box. That’s it for today guys, thanks for following along. I’ll catch you next time, remember to keep active, I’ll see you soon.