Delta fitness

Training for seniors 3

By: ExorLive Content Publisher 4

The program consist exercises for balance and strength. Exercises can be to be performed at home workouts.
https://exorlive.com/video/?culture=en-US&ex=5392
1. Nordic Walking
Walk straight ahead with the a straight back and the
shoulders lowered and relaxed. Keep the arms relatively
close to the body and keep the upper body slightly leaned
forward. Have a loose grip around the rods and swing the
arms back and forth in turns. The rods are put into the
ground in level with the heel of the opposite foot, and
should point diagonally backwards through the whole
arm movement. Push the rod back until the hand is
behind the body. Walk with light and long strides and find
your own pace. With the help of the rods, you get a good
rhythm and a better posture.
1: Intensity: 50 %, Duration: 0 sec
2: Varighet: Min 20-30

https://exorlive.com/video/?culture=en-US&ex=9018
2. Chest 6
Sit on a chair. Move your stretched arms backward and
hold the position for 20-30 seconds. Keep your back
straight and your chest slid out. Breathe slowly.
Varighet: Sekunder 30-60

https://exorlive.com/video/?culture=en-US&ex=7660
3. Sitting neck stretch 2
Sit straight on a chair. Hold both hands under the chair
and bend your head slightly sideways and back, creating
a stretch in the opposite side of your neck.
Varighet: Sekunder 30-60

ExorLive.com 8/9/2019 @ 4:09 PM Page 1 of 3 Show video

Delta fitness
Training for seniors 3
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=5492
4. Seated over head arm stretch
Sit with the hands on the lap. Stretch both arms over the
head. Inhale and hold the position for 3-5 sec.
Reps: 20 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=3262
5. Toe lift 1
Stand on the floor, feet about hip-width apart. Raise your
heels and push up until you are on your toes. Return to
the start position and repeat. The exercise is performed
with or without support.
Reps: 3 , Sets: 10

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6. Walking on heels
Walk forward on your heels with small steps and your
feet parallel. Ensure that you raise the whole of your
forefeet when walking.

https://exorlive.com/video/?culture=en-US&ex=3268
7. Stand on one leg 1
Stand on one leg with your knee slightly bent and your
back straight. Imagine a wind blowing and that you are
swaying like a straw in the wind. Try to stand like this
until your leg is tired. You can make the exercise more
difficult by closing your eyes.

ExorLive.com 8/9/2019 @ 4:09 PM Page 2 of 3 Show video

Delta fitness
Training for seniors 3
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=614
8. Push ups 1
Stand facing the wall and support yourself on it with both
hands at about chest level. Slowly lower your body to the
wall and push back to the start position.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=9035
9. Sit and Get Up 2
Sit on a chair with your arms crossed in front of the chest.
Move your torso forward and get up to a standing
position.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=9029
10. Walk on a Step
Walk onto a step box or stair case with both feet and then
down again.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 4:09 PM Page 3 of 3 Show video