And it will reignite your joy of movement
If you don't know where to start with exercise, and exercise doesn't excite you, then you're not alone. I have something for your that is so simple that you'll love it. In fact, it is so simple that this one of my shortest articles.
Despite its simplicity, it will make a big difference in helping you live longer better.
Why most people are moved out of their homes
A few years back, I asked my local GP what the most common reason that people are taken out of their homes and put into aged care is. His prompt response was "when they cannot get up off the toilet". This shocked me.
I was shocked because not being able to stand from sitting isn't a medical impairment or a disease. It's almost entirely the outcome of a lack of exercise and movement. Of course, becoming feeble is eventually going to stop us all - but it is deferrable by years if not a decade with relatively little effort.
How much are you willing to invest to be able to live independently and feel better for another decade, or even 4 or 5 years? Will you give 10 minutes a day?
Ten minutes a day to stay in your own home for years longer
I'll show you how to do it for 10 minutes a day, but first, let's do a little test as a benchmark of how you stack up today?
If you cannot get up from the floor unaided, then this exercise is not safe for you.
If you struggle to rise from a chair or get up from the lounge, then this exercise will build your strength to do that. And, if you can already do those two things well, then it will improve your capacity to do more.
As simple as it gets
Here's the routine - stand, lie, roll, stand.
Your goal is to one set of ten every day - for the rest of your life.
If you haven't been exercising try doing just one each day of the first week, two each day of the second week etc, until you reach the tenth week when you should be able to do ten.
You can level-up by doing more sets, competing against time, or adding more demanding movements - or all three. I'll explain these below.
Check the fine points
But firstly, here are the fine points to note:
When you're comfortable doing one set, add more, with a one minute break. Doing three sets a day is plenty. If you can do more than three, then go back to one and try the time or exercise challenges below.
If you are fit, then you should be able to do 10 in your age as seconds if you are over 40, i.e. if you're 70 then set a 70-second countdown timer - ask Alexa. Make sure that you don't cheat on the 1-second hesitation on your back.
If you have not been exercising regularly then double your age to get your time challenge in seconds, i.e. if you're 60 then your one-set time is 120 seconds.
For everyone else, you are in between the upper and lower time interval. You can map your progress with a once-monthly check.
If you are fit and want to add some intensity, change the movement as follows:
Stay longer at home
The basic form of the exercise will stimulate your body and brain, and give you a satisfying feeling of movement and agility. It is a great way to kick-start your day. You'll also stand taller and walk better (and even better if you do this).
And most importantly it will ensure that you can rise from a seat for a long time to come, and stay in your own home.
> More posts to help you with EXERCISES
> More posts to help you with DIABETES
> If you are a @MEDIUM reader my publication Body Age Buster has hundreds of categorised posts which I have written especially for men and women over 50
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or another qualified clinician. Disclaimer.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter