EXERCISE BOOKLETS AND LINKS
As with all fitness and exercise programmes, when using these online and downloadable exercise resources, you need to use your common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises without supervision, you are performing them at your own risk. Rushmoor Healthy Living will not be responsible or liable for any injury or harm you sustain as a result of this fitness program, online fitness videos / classes, exercise sheets, or any other information shared on our website. This includes emails, videos and text.
CHAIR BASED EXERCISE
Joe Wicks – Seated Workout for Seniors –Click here
More Life Health Seniors – YouTube
Join Mike, a Seniors' Specialist Physiotherapist, for a wide range of seated exercise routines. Click here
Download a booklet of exercises for seated exercises to do in your own home - click here
Emily’s Seated Dance
do a 30 minute seated dance class in your own home.
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CARDIAC REHABILITATION
Exercise booklet for cardiac rehab
Download a booklet of exercises aimed at cardiac rehabilitation class members, but suitable for everyone looking for a gentle exercise routine to follow – click here
ALL OF HEIDI’S ZOOM CLASSES – Click here
16/4/20 A Leg workout, an Upper Body Workout (I hope you all have access to a broom!), and a Stretching Video.
You know what is coming... Health and Safety! The Leg workout and Upper Body workout need a small warm-up to raise your heart rate - I would advise a brisk 10/15min walk. A brief cool down also might be needed if you feel your heart rate is still raised at the end.
2/4/20 Heidi’s Cardiac Rehab Circuits videos
Message from Heidi, one of RHL’s exercise tutors: I have just filmed most of the exercises we do for 1 min each. It works out to be 30mins of exercise so you can either add it with a longer warm-up/cool-down walk or do the circuit twice.
As always, health and safety:
- These guys only do 3mins of warming up, but please make sure you have done at least 15mins of something gently active before starting the circuit. The stretches are not as important as gradually raising your heart rate to working level.
- Keep your feet moving throughout, especially on the strength stations.
- Make sure you have 10mins at the end to do some stretches, and properly bring your heart rate slowly down to resting level - stroll around your garden or do our usual cool down routine.
9/4/20 Abs, Balance & Mobility from Heidi
I have put together another YouTube video this week, but changed it up from our usual exercises. There are four abs exercises (Ab squeeze, Reverse Sit-up, Crunches and Russian Twists), three balance exercises (Single Leg Stand, Heel Walking, Toe Walking) and three mobility exercises (Child's Pose, Cobra and Thoracic Rotation).
Health and Safety: Do these when your heart rate is at resting level to avoid blood pressure and heart rhythm upsets! Keep breathing normal throughout - it's important that you don't hold your breath. For the last three mobility exercises, it is about SLOWLY finding YOUR comfortable range of motion, so gently move into the positions as much as your mobility allows. You don't get points for forcing your body into positions it doesn't want to get into! ;-)
You may choose to do these on a bed for added comfort.
The link is https://youtu.be/YaxfdhfsDSY
PULMONARY MAINTENANCE
For a comprehensive pulmonary workout from Linda, including warm ups and cool downs, please Click Here
STEADY AND STRONG
DANCE
Emily’s Dance Videos
Thanks to our lottery funded RHL Namaste Everybody project, here are some youtube links to fun dance workouts from dance fitness tutor Emily:
- Emily’s Dance video 1 - Click Here
- Emily’s Dance video 2 - Click Here
- Emily’s Dance video 3 - Click Here
- Emily’s Dance Video 4 – Click Here
- Emily’s Dance Video 5 – Click Here
- Emily’s Dance video 6 - Click Here
- Emily’s Dance video 7 - Click Here
- Emily’s Dance video 8 - Click Here
- Emily’s Dance video 9 - Click Here
- Emily’s Dance video 10 - Click Here
- Emily’s Dance video 11 - coming soon
RELAXATION
Try a Guided Breathing Meditation – Click here
Relaxation exercises from mind.org – For tips and exercises to help you de-stress in these difficult times. Click here
Relaxation with Lauren - Listen to the relaxing meditation and breathing exercises from Lauren. Original content is her own words and licence and copyright free music was used. Click here
OTHER WAYS TO EXERCISE
LATER LIFE TRAINING have started delivering online exercise sessions three times a day on Facebook. Search ‘Make Movement Your Mission’ on Facebook:
MAKE MOVEMENT YOUR MISSION - THE WORLD IS INVITED TO
10 minutes, 3 times per day, for 30 days
8 am, Midday, 4 pm
23rd March to 20th April
Strength and Flex exercise plan
The NHS website has a 5-week Strength and Flex exercise plan which consists of a series of equipment-free exercises designed to improve strength and flexibility. It includes videos to demonstrate the movements. Click here
10 Today
Sport England has launched ‘10 Today’, 10-minute daily home workouts, designed to helpolder people stay active athome during the coronavirus (Covid-19) outbreak. The workouts will be available on demand through BBC Sounds and broadcast live on BBC Radio 5 Live Sports Extra. Sport England has also launched ‘Join the Movement’, a new national campaign to encourage people to be active at home using #StayInWorkOuton social media. Click here
As a small charity we would really appreciate any donations you are able to make to support us through this difficult time. If you can afford it, this could be continuing your monthly/ termly class contributions (if you are a class member), or simply making a regular or occasional donation. Please email admin@rhl.org.uk for further information.
For queries/ comments please email classes@rhl.org.uk as our staff are working from home without access to our phone lines. |
