Exercise

Forms of excercise

It's never too late to start exercising. Even old people can get stronger, improve their moods and reduce the risk for serious illness by putting more activity in to their daily lives. If you are out of shape, always check with your doctor before beginning any exercise programme. Try out these simple exercises.

Stretching exercises

Calf Stretch Stand at an arm's length away from a wall.  Place your palms flat against the wall.   Extend your right leg behind you 2 to 3 feet and press your right heel to the floor.  Keep both heels flat against the floor.  Hold, relax. Repeat with the left leg.
Quad stretch Stand with your right hand resting on a chair or a table for support. Bend your left leg behind you. Grip the top of your left foot with your left hand and slowly pull the heel  toward your rear until you feel a stretch in your quadriceps  (front thigh). Be sure to keep your hips and knees  aligned, and don't  lock the knee of your supporting leg. Hold, relax, and repeat with your other leg.
Hamstring stretch Loop a  towel or rope under the arch of your foot  and lie flat on your  back, legs straight out on the floor. Keeping your knees straight pull your left leg off the floor until you feel  a stretch. Be sure to keep your back pressed to the floor throughout the stretch. Hold, then repeat with your other leg.
Lower Back Stretch Sitting on the edge of a chair, bend at the waist, dropping your head and chest  to your legs while reaching your hands toward your ankles.  Keep your belly tight. Don't do this exercise if you have radiating leg pain.
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Strengthening  Exercises for the upper body The weight of the dumbbells used by the beginners for strengthening exercises can be 3-5 pounds. It can go up to 5-8 pounds after some practice.
Pushups Lie face down on the floor with your hands by your shoulders and your knees bent.  Press your palms into the floor, straightening your arms. Keep your head, neck, back, and hips in line as you lift you body off the floor. When your arms are almost fully extended, hold and then slowly lower yourself back down to the  floor.
Reverse fly Lie face down on the floor  with a dumbbell in each hand. (You can put a towel under your head for comfort.) Start with your arms out to  your sides, palms facing down. squeezing your shoulder blades together, lift  your arms and hands off the floor as high as possible. Hold, and then slowly lower.
Biceps curl Stand with your feet, shoulder-width apart, holding a dumbbell in each  hand. Your arms  should be hanging at your sides, palms facing forward. Bending your elbows, raise the dumbbells toward your shoulders. Keep your elbows close to your body. Hold, and then  slowly lower.
Shoulder press Sit tall in a chair or stand with your feet, shoulder width apart with a dumbbell in each hand, Inhale and start with your hands at shoulder height, palms facing forward. Raise the dumbbells straight up over  your shoulder while exhaling until your arms are almost fully extended. Hold and then slowly lower the dumbbells to the shoulders.
One - Arm Row Holding a dumbbell in your right hand, bend forward from your waist and rest your left  hand on our knee or a chair. Keep your back flat and knees slightly bent. Your right arm should be hanging straight down,  but don't lock that elbow. Bending your elbow, pull the weight  straight up forward your chest, keeping your arm close to your body. Hold, and then lower. Repeat on the other side.
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Exercise for the Lower Body
Inner thigh lift Lie on your right side, boosting your upper body on your right elbow and supporting your head on your hand.  Bend your left leg, placing your foot flat on the floor, keeping your right leg extended and slightly forward. Using your inner-thigh muscles, lift your right leg toward the ceiling at least 6 inches.  Hold, and then slowly lower.  Repeat on the other side.
Outer Thigh lift Lie on your right side, boosting your upper body on your right elbow and  supporting your had on your hand.   Extend both legs so that they are in line with your body.  Slowly lift your top leg to form an 80-degree angle, and then lower.  Repeat on the other side.
Abdominal Crunch Lie on your back, knees bent, feet flat on the floor an shoulder-width apart. Lightly support your head with finger tips, elbows out.  Raise your head, shoulders, and upper back a few inches off the floor. Put your chest forward and keep your eyes on the ceiling. Do not crane your neck forward when you lift. Keep about a fist-size space between your chin and chest. Come up about  30 degrees, hold  and then slowly lower yourself back down. Don't  let your upper back rest on the floor and return to the  starting position.
Seated Leg Lift Wearing ankle weights, sit on a chair or bench with your back straight and feet flat on the floor. Grasp the sides of the chair for balance if needed. Slowly lift your left foot until your calf is in the line your thigh. Hold, and then slowly lower. Repeat with your other leg.
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