My general approach to exercise is that we must be setting the foundations for lifelong activity in some form or another. In my experience, once I have got someone fitter they find it quite easy to keep aerobic activity going, e.g. walking, running etc. They also find flexibility work fairly easy to incorporate into their routine as well, e.g. doing yoga, stretching in the morning.
The most difficult area is keeping resistance training (RT) as part of the ongoing process. If you are a gym lover then this will not be the case, but most people are not. To help you with this, last year I wrote and gave you a very simple 7 minute daily routine to follow. Some people have said this is too long to do, so I am back, this time armed with 3 minute routine and if that is too much, a 1 minute programme! You can watch the videos of all three routines here>>
Long term readers of this newsletter may remember I posted a video a few years ago of Big Joe working out in Battersea park. He was roaring along at 90 years of age, every day he would jog to the outdoor gym, do some pulls up and dips and then head off home. It was his daily routine which kept him in amazing shape and he had been doing it for years.
While I was travelling China I was also impressed with so many older people in good shape who practised Tai Chi every day. The secret to both of these examples, is doing a short routine every day so that you build up your strength while younger and then maintain into your latter years.
What Does This Mean For You?
This really is something you need to get behind if you are not a gym lover or go to regular strength based classes. Study after study keeps coming out showing how beneficial doing strength work is for your health, longevity, muscle and bone density.
You may think something so short is not going to have any effect, but it is the cumulative effect over years that will make the difference. At 5 minutes a day, that will give you 30 hours a year, which is equivalent to doing a gym session once a week. This is more than enough to make great progress. Targeting the same muscles day in, day out allows these fibres to really build their strength.
I have now given you a 1 minute, 3 minute and 7 minute daily routine. Just give one of these a try, you will feel improvements within 10 days. It will take a few goes before you learn the routine of course, but persist with it.
If you have any injuries, you may need to adapt the exercises. The videos below assume you do not have any major pains. If you are unsure how to adjust the exercises, then contact me for a session and we could set up an adapted routine for your body.
Videos – Follow the 1, 3 or 7 minute daily strength routine :
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My personal training and online coaching services combine nutrition, exercise, postural correction and behaviour change techniques to ensure you get fantastic results.
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Whatsapp me or call Ben on 07915 397 703 or email me at info@one2onenutrition.co.uk