A Simple plan to stay healthy…..
As we age (in fact at any age) it is important to stay aerobically fit, strong, flexible and healthy. It is however a very confusing world we live in with every expert telling you what to do , so without trying to be another annoying expert here is some simple ways to stay well. Try and walk every day and try to build up to 2 hours a day when not weight training. Walk at least 4 days a week. Complete an overall weight training regimen 3 days a week and include a stretch session at the end of each weight training day. (Concentrate on stretching hip flexors, hamstrings, shoulders back and chest)Your walking program needs to be just a steady pace, not too slow and not necessarily a power walk. The weight training days should have a leg exercise, a chest exercise, a back exercise a shoulder exercise and a bicep and triceps exercise. A typical weight program may look like this;
Dumbbell squat 3 sets of 10 reps, dumbbell flat bench chest press 3sets of 10 reps, dips 3sets of 10 reps, assisted (Chin) pull-ups 3 sets of 10 reps, a seated row 3 sets of 10 reps, a dumbbell shoulder press 3 sets of 10 reps, dumbbell bicep curls 3 sets of 10 reps, and dumbbell triceps extensions (off a flat bench) 3 sets of 10 reps. Rest between the sets up to 1.5 minutes.
Cut your eating serving sizes as you age, eat healthy vegetables, lean small amounts of protein, (fish chicken and red meat) rice for carbohydrates, 2 pieces of fruit a day some berries and almonds, natural unprocessed foods with no additives and preservatives, drink fresh water, meditate a few days a week, laugh a lot and have an annual check up with your doctor. Stay away from too many prescription drugs. Rest when you need it (a nana nap or executive power nap is the way to go!!) meet up with good friends, and enjoy a good glass of the very best red wine you can find!!
“Master’s In Education” (Disability) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)