SIMPLE EXERCISES FOR LONGEVITY
HOW TO STAY FIT AS YOU AGE
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One of my greatest joys is sharing health and wellness information and helping people achieve success in life. This month, I’m sharing my personal workouts with you in hopes that you’ll join me in exercising, if you’re not already. At the very least, I’ll give you some ideas on how to incorporate 10 to 40 minutes (or more) of movement into your day. | |
I start every workout on Monday, Tuesday, Thursday, and Friday with 8-10 minutes of warm-up exercises. Here’s my list of bodyweight warm-up exercises: Bodyweight swings, marching in place, squats, dips, back extensions, pull-ups, ab curl-ups, oblique abs, dynamic latissimus stretches, spinal roll-downs, push-ups, and side planks.
Try doing a certain number of reps for each, or a set time for each, for a total of 8-10 minutes. If you're just getting started, my warm-up may be your entire workout.
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WATCH Dr. Tucker’s Warm-up Exercise: Bodyweight Swings | |
DR. TUCKER’S WEEKLY EXERCISES
MONDAY
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1st 8-10 minutes: Warm-up.
2nd 10 minutes: Turkish Get-Ups for 8 minutes, followed by jump rope for 2 minutes (I started with 1 minute of jump rope in April and built up to 2). You can start by simply jumping up and down, which I believe everyone should do as part of osteoporosis prevention.
3rd 10 minutes: Squat to overhead press, forward lunges (start easy; I’ve progressed to doing these on my VibraGenix whole body vibration machine or on a BOSU) for 8 minutes, then jump rope for 2 minutes.
4th 10 minutes: Rows, biceps, triceps (using body weight, bands, free weights, or kettlebells) for 8 minutes, followed by jump rope for 2 minutes.
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1st 8-10 minutes: Warm-up.
2nd 10 minutes: Squat to overhead press, ball slams for 8 minutes, then jump rope for 2 minutes.
3rd 10 minutes: Abdominal crunches, ball roll-outs, planks, side planks, mountain climbers, and supine knee lifts for 8 minutes, then jump rope for 2 minutes.
4th 10 minutes: IYTWs with chest on a ball, biceps, and triceps, then jump rope for 2 minutes.
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10 minutes of kettlebell farmer’s walks up and down stairs, alternating hands after each flight. I live in a 3-story condo building, so I use the stairwell to go up and down.
About 30 minutes of walking barefoot on the beach (grounding) or cycling in the neighborhood.
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1st 8-10 minutes: Warm-up.
2nd 10 minutes: Turkish get-ups, followed by 2 minutes of jump rope.
3rd 10 minutes: Lunges (variety) and abdominals for 8 minutes, followed by 2 minutes of jump rope.
4th 10 minutes: Biceps and triceps (using body weight, bands, free weights, or kettlebells), followed by 2 minutes of jump rope.
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1st 8-10 minutes: Warm-up.
2nd 10 minutes: Goblet squats, mountain climbers, biceps, triceps, and renegade rows for 8 minutes, followed by 2 minutes of jump rope.
3rd 10 minutes: Turkish get-ups and snatches for 8 minutes, followed by 2 minutes of jump rope.
4th 10 minutes: Abs on a balance ball (variety) and back extensions for 8 minutes, followed by 2 minutes of jump rope.
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ELDOA (Zoom class from 10-11:00 PST – please email me if you’d like to join and participate from home. I’ll send you the link). I’ve been doing yoga or ELDOA for many years as part of my healthy aging routine, focusing on flexibility and fascial health.
If I have time, I take a walk or ride my bike.
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Part of my healthy aging strategy has been to do my age in squats and push-ups. Over the years, this has evolved into doing sets of 25 reps of squats/lunges and push-ups until I reach a total of 350 each. Breaking them down into reps of 25 makes it manageable. I stop once I reach 350 of each, which takes about 35-40 minutes. I started by challenging myself to do squats equal to my age, then 100 reps, and now up to 350. My goal is to never lose the ability to squat or get up and down. Try it!
After my squats and push-ups, if I feel like it, I take a bike ride or walk on the beach.
Even if you try just one or two exercises from my list, I think you’ll experience a win.
If you're someone who makes excuses or quits because exercise hurts, or if you need a personal exercise program for a painful condition, I’ve helped thousands of people regain mobility and strength they thought they’d lost forever. Please call the office so we can work together.
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