Regular physical activity is one of the most important things you can do for your health. Being physically active demonstrably improves your cognitive health, helps manage weight, reduces the risk of disease, strengthens muscles, ligaments, and tendons, and improves your ability to maneuver on a daily basis. As a middle-aged man who will be 58 this year, I’ve had a lifelong commitment to health and body positivity which includes wellness, so that I can enjoy a full life with minimum risks for pre-existing conditions. Do good to your body and your body will be good to you.
Adults who sit less and do any amount of moderate-to-vigorous activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity. Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.
Remember to practice these exercises at least three days a week to ensure progress and optimal benefits to your mind, body, and skin.
Do at least 8-10 repetitions of each exercise.
BICEP CURL
1. Stand by holding a dumbbell in each hand with your arms hanging by your sides, and brace your core. Pull your belly button to your spine.
2. Ensure your elbows are close to your torso and your palms facing forward.
3. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder 90 degrees level while contracting your biceps.
TRICEP KICK BACK
1. Stand with your feet together, hinging at the waist. Elbows are at a right angle and held close to the body while holding the load. Remember to keep a neutral spine. No rounding of the back.
2. On the inhale, engage your triceps as you slowly extend both arms backward with slightly bent knees, all while keeping your elbows tight and locked onto your body.
3. Inhale as you return your arms to their starting position.
FORWARD LUNGE
1. Stand tall with feet together. Engage your core, and belly button to the spine.
2. Take a big Step forward with your right leg, making sure your hips and shoulders move together.
3. Lower your body until your right thigh is parallel to the floor and your right shin is vertical.
4. Press into right heel to drive back up to starting position.
5. Repeat on the other side.
