I was recently speaking to a customer about fitness. He is a proud grandfather of many and has challenges with getting into a fitness routine, what with his busy business and personal schedule. I told him that I would help him with designing a workout routine that would be doable yet no debilitating.

I had to think long and hard about how to approach this, I’ve trained many people but I’ve never had to consider age as a limiter. I realized that it’s easy to give someone a whole set of routines but is it realistic?

So I created a limited scope routine for him. I believe that my routine, through its simplicity and accessibility, can work for anyone that has limits and keeping with my “you don’t need to spend much” philosophy, affordable.

Walking

  • Walk for 30 minutes at whatever pace is comfortable
  • Walk 5-6 times a week
  • After a week, take note of how long it takes you to walk this distance
  • If you’re hitting the distance in less time than you started, start increasing the distance

Trunk Rotation

  • Stand with legs, shoulder width apart
  • Put your hands in a punching position
  • Rotate your trunk, left and right for 3 sets of 10 reps
  • Try to maximize rotation
  • When you get comfortable with this, do it for 3 sets of 20 reps
  • When you get comfortable with this, do it for 3 sets of 30 reps
  • If you can throw punches per semi-rotation, do so, as you’re working your fine-motor, shoulders, arms and it feels good

Wall Push Ups

  • Put your feet, hip distance apart
  • Extend your arms and lightly press against a wall at an angle so that your body somewhat supported by the wall
  • Bend your elbows and lower yourself against the wall and push up
  • It’s quite easy to let gravity do the work for you, so time it so that it’s 4 seconds descent and 4 seconds ascent
  • Do 3 sets of 10 reps
  • When you get comfortable with this, do it for 3 sets of 20 reps
  • When you get comfortable with this, do it for 3 sets of 30 reps

These are a couple of exercises you can do easily and at no cost. They are good for anyone at any age. As a runner, I can attest to the benefits of walking. Walking is effective and healthy and don’t let anyone tell you differently. I prefer walking outdoors and when possible, hiking through trails. I’m sure that there’s a trail near you.

Happy exercising.

 

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