Free Online Fitness Session
for older adults
Mira’s session 22 May 2020
Led by Mira, this is a 50-minute whole body, low to medium intensity workout that covers major fitness areas (cardio, strength, core, flexibility) with a focus on shoulder and hip mobility.
The session starts with a warm-up for balance and mobility which progresses into a workout for balance, overall core and cardio health. At the heart of today’s session is a strength workout for shoulder and hip mobility. The first circuit contains specially selected upper body exercises aiming at strengthening your rotator cuff, shoulders and chest for better shoulder mobility and functionality.
The second circuit is focused on hip mobility and flexibility. Performing various hip and leg exercises will benefit your stability, balance and strength and, as a result, you will improve your balance confidence and prevent injuries.
The session ends with a gentle stretching routine.
We’d love to have your comments on the session and please don’t forget to subscribe to the FIT FOR GOOD YouTube Channel!
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MAKING THE MOST OF YOUR SESSION
Fit For Good online sessions are a convenient, enjoyable way of improving your fitness and helping to increase your strength, stability and balance.
To make the most of each session:
- Position your computer, laptop, iPad or phone on a stable surface near where you will be working. If you can get YouTube on your television, that's another option
- Check the floor where you are exercising is not slippery and that there is nothing you could trip over
- Wear loose clothing and comfortable trainers or shoes
- Keep a glass or bottle of water to hand to ensure you stay hydrated
- Have a chair or other stable object to hold onto if necessary
- Place your weights - whether they are actual dumbbells, cans of beans, bottles of water or whatever works for you - where you can easily reach them, but won't trip over them
- Exercise within your comfort zone, pausing the video whenever you need to rest or hydrate
- Play background music if it helps you relax
WE'D LOVE TO SEE YOUR PHOTOS
If you're enjoying Fit For Good online sessions, we’d love to see you via photos or videos – we're regularly asked by news sources for images of people doing the sessions. Perhaps someone in your household has a phone and could take pictures or a video clip? Please send them here.
PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME
Thank you Mira I think my shoulders are going to ache tomorrow. One thing can you stand further back as I couldn’t always see both feet.
Hi Audrey, thank you for your comment, I will look into setting up a little further away from the camera.
Every strength circuit can be done with very light weights or no weights at all if you feel that you are pushing your body too much. Nevertheless, a little muscle ache/muscle discomfort only means you are gaining muscle mass, so well done.
Mira x