Author Description

A series of low impact home exercises, fully illustrated with easy to understand teaching points. No equipment is necessary and the exercises can be done in the home with the aid of only a chair, bed or floor space. There are two complete routines each of 14 different exercises.Routine 1:This first routine was designed with beginners in mind and is primarily comprised of chair based exercises aimed at improving your general fitness and flexibility whilst reducing some of the effects of remaining seated for prolonged periods of time and generally making everyday activities more comfortable.The warm up concentrates on preparing your body for further exercise by improving blood flow to the extremities and reducing stiffness in the major muscle groups. This is then followed by a strengthening exercise for each major muscle group (Legs, Back, Chest and Shoulders) which helps to stabilise the major joints, improves bone density and reduces many of the common pains associated with aging (arthritis etc).The final part of this workout comprises of a balance exercise which helps improve your proprioception and reduces the risks of you falling, followed by a series of static stretches which help reduce muscle tension, improve flexibility and reduce pain in the joints.This routine should be carried out 2-3 times per week for a minimum of 4 weeks to get the best results before moving on to a more advanced training program.Routine 2:Although this second routine is still beginner friendly it is a progression from the first routine as it has less of an emphasis on chair based exercises and brings both standing and floor based exercises into the mix.The first part of the routine concentrates around the warmup, however this time the exercises chosen have more of an emphasis on coordination and mobilising the body through multiple plains of movement whilst gradually raising your heart rate.The main routine itself comprises some more advanced movement patterns designed to include multi