Strengthening Exercises for Everyone

Exercise is for everyone, but not everyone can follow the same exercise program. Keep in mind though; you will get no more out of exercise than you are willing to put into it. If time or physical restrictions limit what you are able to do, choose the exercises that provide the most benefit for your needs or desired outcome. If you are unable to follow a lengthy or rigid exercise program, you will find that the following exercises, even if they are the only ones you do, will help provide core and cardiovascular strength.

Bent-Over Row:

You will be working your entire major upper back muscles of you choose this exercise. To perform the Bent-Over Row begins with both feet apart, the width of your shoulders. With both knees bent, bend forward from your hips. Tilting your pelvis forward, just slightly, using your abdominal muscles. Straightening your spine (upper) will give you more support and reduce strain on your back and other muscles. Bend both arms at the elbows and raise both to your side. For the first few times do not use any weights. Once your body is conditioned, you can add weights such as dumbbells. If you have no weights available, you can use household items. A good substitute is a gallon milk container. Begin with a partially filled container (water or sand) and increase gradually until container is full. Use one container in each hand for even distribution of weight.

Walking:

You should always add walking to any exercise program you decide to follow. This will provide a good form of cardiovascular exercise. It is not necessary to purchase walking exercise equipment. You can walk almost anywhere. It is important that you wear good shoes and maintain a good upright form. Do not walk bent forward. Begin you walking exercise in short intervals of 5 minutes. Once you can walk for 5 minutes comfortably, increase your walk by 5-minute increments. Once you are walking 15 minutes or more, bend your arms at the elbows and pick up the pace. It is possible to burn up to 500 calories just by walking faster!

Squats:

This is getting a little more serious, but is an important part of training for strength. It is very important that you use the correct form when doing squats. To do so improperly will be a waste of time and can actually cause injury. Begin your squats with your back straight and both feet pointing outward slightly. Your feet should be just shoulder-width apart. Bend at your knees, lowering your bottom slowly; keeping your knees above your feet. You can begin doing your squats against a wall for support and move out from the wall when you are comfortable with your balance and are able to keep your back straight.

Push-Ups:

Push-Ups are great for strengthening the triceps, shoulders and chest. However, push-ups can be very difficult for the beginner. Begin your push-up program by standing at a counter or on the back of a chair if you are unable to do them by lying on your stomach, on the floor. Standing at the counter, place both hands, palms down on the counter top. Feet even, shoulder-width apart, lean forward to the counter-top. Bending at the elbow, with full upper weight on your hands, lower upper body to counter-top, keeping your spine straight. As you find your body strengthening, begin performing your push-ups from furniture than is progressively lower, until you are able to do them on the floor. Begin by resting on your knees. You will find that soon you are able to do push-ups from your toes!

If you are under a physician's care, always discuss your exercise plan before beginning. He or she may add to or take away from your exercise plan based on your needs. Exercise is important and regardless what your restrictions are, al little exercise is better than no exercise. Many exercises can be done while seated, and your physician can offer direction here as well.

Click here for a list and instruction on Easy, at Your Desk, Neck, Back and Shoulder exercises.

Click here for instructions and ideas for Easy, at Your Desk, Hand, Arm and Wrist Exercises.