Program For General Health

There are so many options when it comes to exercising it’s hard to make a decision where to start!

Here I will outline a program, what to consider and what to include

For general strengthening and maintaining our ability, especially as we age, the #1 thing to remember is it doesn’t matter what you’re doing more that you’re doing it.

However, what we want to take into consideration is what is important to you and your goals.

Focusing on that first will help you be more consistent when it comes to exercising as you will ‘need’ to as opposed ‘want to. Please read Motivation or a Deeper Reason to Exercise.

So figuring out what is most important to you is the first step

After that it’s about being consistent

To maintain your level of ability - to me this is minimising falls risk, being able to get off the ground, go for a run, climb ladders, put things away in cupboard above the head, climb stairs (without groaning)

The Program

Ideally for our exercises we want to achieve 10 repetitions(reps) of an exercise and repeat them 3 times(sets) (3 sets of 10reps). However, start with what you’re able to do and work towards 3 sets of 10 reps

Squats or Sit-to-Stands (exactly what it sounds like)

Running on the Spot - 30-60sec

Overhead Press - pushing a weight or heavy thing overhead

Lunge - standing with a long step, bending the back knee toward the ground. Only lower yourself as far as feels comfortable and the push yourself back up to standing

Push up - you can do these against a wall, kitchen bench, from your knees or toes

Bridges - laying on your back with knees bent and feet on the ground (or bed if you’re doing this exercise from a higher surface) lift your hips up as far as you can trying to form a straight line from your shoulder to your knees

Balance - This is tricky and I would only recommend something once you have been assessed as this is a highly personalised exercise and I cannot simply put into words what is suitable for you. Alternately please read my other blog The Importance of Balance: Why it Matters for Everyone

Finally - Jumping or Plyometrics but this is heavily dependent on ability and like balance needs to be assessed before prescribing. If you want to trial jumping please do so holding on first!

Conclusion - (disclaimer)

This is a very generalised program that aims to maintain ability at a high level, not advised for anyone with health conditions or concerns for their movement. Please consult a health professional before starting.