My Body Improvement Workout

Before I got started on my body improvement workout, I needed to take into consideration my levels of fitness and health conditions, which may have preceded it.

It is always good to consult a healthcare professional before engaging in any new exercise program.

That said, here is a general workout routine for Body improvement.

The main focus is on strength, flexibility, and cardiovascular health:

Warm-up:

1. March in Place: 5 minutes, light, to get the heart rate up and the muscles warm.
2. Shoulder Rolls: 2 minutes, rolling front and back for loose upper body
3. Arm Circles: 2 minutes, gentle rotations of the arms in small circles, front and back

Resistance Training

Do 1–2 sets of 10–15 repetitions for each exercise. Use light weights or resistance bands. Adjust the intensity based on the client’s ability.

Bodyweight Squats :

1. Stand with your feet hip-width apart.
   1. Lower slowly into a seated position as if sitting back into a chair.
   1. Keep your chest up and your back straight.
   1. Return to standing position.

Wall Push-Ups:

1. Stand with your feet about two feet away from a wall.

• Place your hands on the wall at shoulder height.

• Lean forward, lowering your body toward the wall, straighten your arms and push away.

Chair Dips:

            Sit on the edge of a sturdy chair with your hands beside your hips.

1. Sliding your bottom off the chair, lower your body towards the floor
2. Push back up to the beginning position.
3. Leg Raises
4. Sit tall in a chair with feet flat on the floor
5. Lift one leg straight out in front, hold briefly, and lower it back down
6. Repeat on the other leg

Cardiovascular Exercise

1. Choose activities that are low-impact, and that you enjoy
2. Walking (15–30 minutes)
3. Brisk walking is an excellent, low-impact cardio exercise.
4. Starting with a duration that is comfortable and, over time, gradually building up.

Swimming or Water Aerobics as available:

Water exercises are more accessible on joints but add resistance for strengthening.

Flexibility and Balance:

                              Seated Toe Touches – 5 minutes

1. Sit in a chair with feet flat on the floor
   1. Bend down to touch toes – keep back straight

Chair Yoga

            Add some light yoga movements that can all be done using a chair for support.

1. Cool Down
2. Deep Breathing (5 minutes):
3. Sit comfortably, breathe slowly, and then exhale deeply to relax your body.
4. Neck and Shoulder Stretches (5 minutes):
5. Tilt your head from side to side, then roll your shoulders as you help push away tension from the muscles.
6. Remember to listen to your body and modify exercises as needed

I hope you will try My Body Improvement Workout. If you do, let me know.

Here is a link to Pahla B YouTube Videos for over 50s that I use daily to guide me through exercise.

To Learn More About Fitness and The Life Elevation Project, click HERE

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