From Bwtm

This page is about exercise.


Exercise and aging

Exercise with weights linked to lower risk of early death, study says. Older adults could benefit from routine including aerobics and strengthening activities, according to researchers. Adults are urged to take part in at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity. In addition, they are encouraged to do “strengthening activities” that work on the legs, hips, back, abdomen, chest, shoulders and arms at least two days a week. Using weights can make a body leaner: total lean mass is independently associated with a lower risk of premature death, the researchers explained. And if done in a gym, it could also be very sociable – another factor associated with a longer, healthier life. https://www.theguardian.com/society/2022/sep/27/exercise-with-weights-linked-to-lower-risk-of-early-death-study-says

Exercise Routines


5-10 receptions 3 sets 12lbs including bar

  • toe lifts
  • vertical rowing
  • curl
  • standing press
  • butterfly press
  • squat
  • touch toes

5 minute

Try this circuit:

  • 25 jumping jacks
  • 20 crunches
  • 15 slow, controlled squats
  • 10 slow, controlled pushups
  • 10 burpees (squat-thrust-jumps)

functional exercises

Physiotherapists on the functional exercises everyone should do from home (and they do themselves). Regular strength training can help prevent injury – and you don’t have to leave your house to do it. Four physios share their go-to moves.

  1. Step-ups
  2. Bridge “A basic bridge is where you lay on your back with your knees bent and feet flat, you squeeze your butt-cheeks and you lift your butt up off the floor,”
  3. Calf raise standing up straight, pushing through the balls of your feet and raising your heel until you’re standing on your toes.
  4. Single leg sit to stand