The WHO also emphasizes a holistic approach to physical activity that improves balance and functional fitness. Tai chi and some yoga poses can reduce falls and improve quality of life as we age.
In a world when sedentary habits are the norm, following the WHO's physical activity guidelines can help us regain our vitality and live longer. It's about enjoying exercising and making healthy choices, not setting unrealistic objectives or performing Olympian feats.
Let's honor our bodies with movement, whether it's a leisurely bike ride around the park, a refreshing morning jog, or a lively dance session in the living room. By following the WHO's physical activity guidelines, we enrich our years and set the foundation for a healthy, vigorous, and well-lived future.
This program is designed to provide a well-rounded approach to physical fitness, focusing on cardiovascular health, strength, flexibility, and balance.
Each workout session will last around 30-45 minutes. You'll have three different types of workouts each week: Cardiovascular, Strength, and Flexibility/Balance.
Weeks 1-2: Cardiovascular, Strength, Flexibility/Balance
Week 1:
Day 1 (Cardiovascular):
Warm-up (5 minutes): Jumping jacks, arm circles, leg swings.
Cardio (20 minutes): Brisk walking, jogging in place, or dancing.
Day 2 (Strength):
Warm-up (5 minutes): Arm swings, leg swings, light bodyweight squats.
Strength Circuit (20 minutes):
Push-ups or modified push-ups (3 sets of 10 reps)
Bodyweight squats (3 sets of 15 reps)
Plank (3 sets of 20 seconds)
Day 3 (Flexibility/Balance):
Warm-up (5 minutes): Neck circles, shoulder rolls, hip circles.
Flexibility and Balance Routine (20 minutes):
Yoga or static stretches: Downward dog, forward fold, tree pose.
Week 2:
Day 1 (Cardiovascular):
Warm-up (5 minutes): Arm swings, leg swings, light jogging in place.
Cardio (20 minutes): Jump rope or high knees.
Day 2 (Strength):
Warm-up (5 minutes): Arm circles, leg swings, bodyweight lunges.
Strength Circuit (20 minutes):
Dips using a sturdy chair (3 sets of 8 reps)
Glute bridges (3 sets of 12 reps)
Bodyweight rows (3 sets of 10 reps using a table or a sturdy surface)
Day 3 (Flexibility/Balance):
Warm-up (5 minutes): Torso twists, ankle circles, wrist stretches.
Flexibility and Balance Routine (20 minutes):
Tai Chi or dynamic stretches: Leg swings, arm circles, ankle rotations.
Weeks 3-5: Cardiovascular, Strength, Flexibility/Balance
Week 3:
Day 1 (Cardiovascular):
Warm-up (5 minutes): Arm circles, leg swings, light jogging.
Cardio (25 minutes): Cycling (if you have a stationary bike), dancing, or jogging in place.
Day 2 (Strength):
Warm-up (5 minutes): Arm swings, leg swings, squats.
Strength Circuit (25 minutes):
Lunges (3 sets of 10 reps per leg)
Push-ups (3 sets of 8 reps)
Plank with shoulder taps (3 sets of 15 taps)
Day 3 (Flexibility/Balance):
Warm-up (5 minutes): Neck rolls, wrist circles, hip circles.
Flexibility and Balance Routine (25 minutes):
Yoga or Pilates: Cat-cow, cobra pose, warrior poses.
Week 4:
Day 1 (Cardiovascular):
Warm-up (5 minutes): Jumping jacks, arm circles, light jogging.
Cardio (25 minutes): High-intensity interval training (HIIT) - 30 seconds of intense exercise (e.g., burpees, sprinting in place), followed by 30 seconds of rest.
Day 2 (Strength):
Warm-up (5 minutes): Arm circles, leg swings, bodyweight squats.
Strength Circuit (25 minutes):
Chair squats (3 sets of 12 reps)
Tricep dips (3 sets of 10 reps)
Superman (3 sets of 12 reps)
Day 3 (Flexibility/Balance):
Warm-up (5 minutes): Torso twists, ankle circles, wrist stretches.
Flexibility and Balance Routine (25 minutes):
Dynamic stretching routine: Leg swings, arm circles, hip rotations.
Week 5:
Day 1 (Cardiovascular):
Warm-up (5 minutes): Arm swings, leg swings, light jogging.
Cardio (30 minutes): Your choice of cardio activity (running, brisk walking, dancing).
Day 2 (Strength):
Warm-up (5 minutes): Arm circles, leg swings, lunges.
Strength Circuit (30 minutes):
Bodyweight squats (3 sets of 15 reps)
Push-ups (3 sets of 10 reps)
Plank variations (3 sets of 20 seconds each)
Day 3 (Flexibility/Balance):
Warm-up (5 minutes): Neck circles, shoulder rolls, hip circles.
Flexibility and Balance Routine (30 minutes):
Yoga or Tai Chi flow: Sun salutations, balance poses, gentle stretches.
Remember to always warm up before each session and cool down afterward. Stay hydrated, listen to your body, and modify exercises as needed. Gradually increase the intensity or duration of exercises over time to continue challenging yourself.
This program aims to provide a well-rounded approach to physical activity for optimal health, but it's important to adjust it based on your individual fitness level and any specific needs or limitations you might have.
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