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Dear Exercise Friends,

As you can tell, we are changing our NewsFlash format. Hopefully, you will find this new format easy to read. It allows us to divide up different topic areas in different spaces. Let us know what you think. We are continually trying to improve how we communicate with you. Your opinion is so important to us!

White House Conference on Aging Report

Strength Training Twice a Week
The 2015 White House Conference on Aging Report was just released and the physical fitness guidelines recommended for older adults can be found by following this link:

One of the important fitness guidelines is to include two strength training workouts in your schedule every week with attention being devoted to strengthening all the major muscle groups. Working the lower body can be a challenge if you don’t have access to a gym. This is a good opportunity to commit, together, to including more strength training in our weekly schedules. To get us started, here is a short list of some exercises you can do at home to strengthen the lower body: Lunges, squats, one leg stands, sit to stands, and wall sits. Another important habit we can include in our weekly lives for lower body strengthening is to walk more. Now that summer is almost here, it’s a great time to start including a brisk walk into our daily lives. The benefits of walking are not limited to physical outcomes but include positive mental and emotional results as well. The old Korean saying, “Strong legs equals long life,” is a good piece of wisdom to keep in mind as we make the daily choices that are shaping our future.

Lower Body Strengthening

In this photo Gretchen is demonstrating a great lower body strengthening exercise. She is squeezing a ball between her knees and sinking down into a squat. Try this exercise. Hold the squat position for up to 15 seconds as tolerated and repeat 5-10 times.

Season 14 DVD Released!

The complete 20-episode Season 14 DVD is now available! This 4-disc set is full of workouts designed to help you feel and function better.

Click here for more information:

Thank you for taking the time to read our NewsFlash May 2015!

Wishing you all the very best always,

Mary Ann Wilson, RN

Copyright © 2015 Sit and Be Fit, All rights reserved.

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