Fitness Club 8-1-2019

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THE BEST EXERCISES FOR YOUR 80s

By John Phillips

This is the third part of a three-part series that was featured in the April 22, 2019 edition of the Wall Street Journal. I felt it was appropriated for our Oakmont community.

As we age, variety becomes key and core exercises are recommended. The following exercises are recommended to boost balance long before falls become a risk.

1.Chair Squats – Builds the muscles of the thighs, hips, core and buttocks .Sit in a chair. Rise to a standing position and then sit again. To make it more difficult, perform the exercise with arms crossed over chest or switch to a lower chair. Repetitions: 3 sets of 5.

2.Wall Planks – Increase core strength and improve balance. Stand two feet away from the wall, facing the wall. Assume a push up position against the wall with weight on your forearms. Your body should form a triangle against the wall, with your legs farther away and your forearms resting against the wall. Keep your body straight from head to feet. Hold for 15 – 30 seconds and work up to one minute. Repeat twice. For more of a challenge, hold the wall plank for 30-60 seconds and then rotate your right arm away from the wall, slowly twisting your torso and head to the right and balancing your weight on your left arm.

3.Modified Lunges – Strengthen the legs, core and back, and enhance balance while reducing stress on the knees. Stand with your feet hip-width apart. Step forward with your right leg and lower your body about a quarter of the way down so that your left knee bends but doesn’t touch the floor. Repetitions: 3 sets of 3.

4.Side-lying Windmills – Improve flexibility in the sides, shoulders and back. Lie on left side with a pillow under your head. Keep left leg straight. Bend your right leg at a 90-degree angle and put a pillow under the right knee. Place your arms straight in front of you. Reach the arm on top forward then sweep it in an arc over your head, keeping hand a few inches from floor until you are reaching behind you. Follow hand with your eyes and twist so your right shoulder blade touches the floor. Return to starting position. Repeat 10 times on each side.

5.Overhead Reaches – Stretch sides and improve core flexibility and posture. Stand with feet hip-width apart. Start with a small weight in right hand at shoulder height. Bend your body to the left, as you raise the weight straight up

toward the ceiling. Return to starting position. Repeat on left side. Add light weight for more challenge. Repetitions: 5 each side.

If you are a member of the fitness club you are entitled to a 20-minute check up with me. There is a signup board on the wall near my office. If you have any questions or need assistance with your workout program please feel free to contact me 707 494-9086 or email me at wkuout2@aol.com.

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