As you have been reading the last few weeks of my newsletters you see that this is a series of ideas and suggestions for those who are just getting started on a fitness routine later in life.
Remember: no matter what your fitness level happens to be at this time, you can take any of these exercises and tips and modify them to work for you in the beginning, intermediate or advanced levels. It’s all about getting started and sticking with it.
This week we will add another exercise into your walk time. As you are moving along the way in your walk, look for a place to stop that is level and of course safe, if there is a place, if not, then do these as soon as you get back home. If you are in a gym and walking on the treadmill, stop half way into your walk and do the exercises I have shown you. The benefits will speak for themselves.
This week I want you to add this fun exercise – the 90-degree Scissor Leg – it will make you feel like a kid again! As you are lying flat on your back:
- Lace your fingers behind your head,
- Lift your legs at a 90 degree angle,
- Point your toes straight up and
- Scissor your legs back and forth 20 times (10 per side).
Each time you will slowly push your knees about two feet apart. Slow and controlled is very important here. If you rush though the move too fast you will lose a portion of the exercise. You move slowly and then you can get in touch with the muscles you are using. If you move too quickly you will have too much downward pressure to stop the move and protect the muscles from injury. Also, it is better to mentally connect with the muscle you are using so you can stretch and flex them more efficiently.
In my video I suggested that you look back the Body by Wright video archives on my www.YouTube.com/bodybywright channel to see some of the exercises I want you to start adding in. The one I suggest this week is the Squat Press (with dumbbells). This will help strengthen your legs, shoulders, and arms PLUS kick up the heart rate and get you breathing harder.
You will see in this week’s video a stretch demonstrated called “the Crisscross”
Sit with your legs crisscrossed in front of you. Keeping your back and upper torso upright and straight, put your right hand on your left knee (or the back of your wrist between the knee and bottom of your thigh) and your left hand as far back behind you as you can. Now, push your upper torso around to the left. Hold for no less than 20 seconds, then switch sides. (Do this stretch two times per side).
Well there you have it. These tips and suggestions can work for you and do wonders for your health and wellness, as well as your longevity and quality of life. As always, it’s never too late to start and it is always too soon to give up and quit. You have to start somewhere and it only gets better!
Thanks for Getting Fit The Wright Way!
WW
