Strength Training For Seniors: 30 DAYS To Greater Mobility, Stability And Physical Endurance With Personalized EXERCISES TO FIT INTO EVERYDAY LIFE

Exercise is good for us. That is not a new phenomenon! We know it is but when you have a mental to-do list running through your brain, everyday activities that need completing and getting up and moving takes more effort than it used to, it’s hard to make exercising a priority. And it is no wonder; the brain and body have been in ‘go’ mode for a lifetime!

That’s why you need this book.

Whichever way your body sings, there is a personalized plan that will improve balance, stability, flexibility and range of movement through concise and effective strength training.

Most importantly, it will suggest how the exercises can be implemented into EVERYDAY LIFE without adding to every day. You do not need to be a bodybuilder or own weights; you just need you and this book!

‘The greater your muscle mass, the higher your metabolic rate and the better your energy.’ (Weaver, 2016)

‘Feeling physically stronger helps to alleviate physical pains from muscle degeneration, become part of a social experience, stimulate muscle growth, promote serotonin functions to relieve mood, digestion, nausea, wound healing, and relaxation.’ (Benefits of Physical Activity, 2022)

With that information in mind, the first section lays the foundation for understanding why strength training is the pioneer in improving physical endurance.

• the hows, whats and whys of balance and stability are explained, alongside the benefits of increased muscle mass (none of the unnecessary stuff, just the facts that make the biggest impact)

• overcoming obstacles and concerns (featuring the most commonly asked questions from readers in focus groups)

• balance and stability tests follow with pictures to aid understanding and the test score will lead you to the best-suited exercise plan. After 30 days of doing the exercises (even if you implement one exercise a day) retest and notice the improvement!

The second section describes a step-by-step exercise plan and how to re-think exercising so that it fits in with your life.

• Plan A, B, C and D include warmups (seated and standing), leg, arm and core exercises (seated and standing) specific and individual to each plan, with visual examples of each movement. ALL EXERCISES ARE PHYSIOTHERAPIST AND DOCTOR APPROVED.

• There are suggestions of how, when and where to exercise (which you can take or leave! But be prepared to see everyday tasks combined with exercise to make your life as easy as possible).

• ‘7 Minutes and Done’ collates the exercises into 7-minute blocks so that you can achieve effective workouts (seated or standing) if the mood takes you!

The third and final section offers support with niggles and pains, explaining how to strengthen joints and muscles that can become a pain. Literally.

• vestibule exercises are explained. This helps to support balance, stability and coordination.

• seated and standing ankle and knee exercises are explained and work alongside all exercise plans.

• quick and easy pelvic floor exercises follow, with repetitions and durations.

Whether you have trained for years or never worked out, this book will meet you where you are at. The conventional advice of exercising 5 times a week is all well and good but real life doesn’t always allow for that commitment!

This book provides concise and effective solutions and takes everyday life, motivation, and energy levels into consideration. This book is a roadmap to muscular strength in your senior years that will maintain physical independence and boost inner and outer physical confidence.

Action steps:

1. Read the book

2. Implement the guidance in whichever way works for you

3. See yourself go from strength to strength!