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Essential Exercises

Please note:  Many of these exercises do anticipate that you have access to exercise equipment!

If you do not have access to exercise equipment, consider joining a local YMCA, gym or purchasing some basic workout equipment such as a bench, workout bar and dumbbells. You can do an awful lot with a minimum of equipment.

Most of all, Be Fit!

Fitness Freebie!

WalkerFour Step Fitness Test
Measure your fitness level with this easy, four-step series of tests you can do in the comfort of your home. If you have any trouble viewing the eBook format, feel free to view the simple Text Version instead.

Over 55?

You can exercise a bit less strenuously, but should still exercise! Check out our Exercise Guidelines for Seniors for information and exercises modified for seniors.

The Essential Exercises

Stretching Exercises

  • Spine Release Stretch - Eases spinal tension and stretches back and shoulder muscles
  • Wall Push Stretch - This exercise is great for people who are not able to do a regular push up.
  • Palm Touch Stretch - The palm touch exercise is a great stretching exercise to do after warming up.
  • Toe Touch Stretch - Good overall stretch. Always remember, stretching should feel good, not painful.
  • Calf Wall Push Stretch - Gentle but effective stretch for the calf muscles.
  • Hamstring Stretches - Hamstring Stretches stretch the muscles of the hamstrings which can alleviate stress and tension as well as lower back pain.

Workout While You Rest

Do these easy moves during the rest periods in your strength workout to get the benefits without spending a single extra minute in the gym!

Foot Forethought

Smiling Tennis BallTennis Ball for Achy Feet:  For an easy, free mini massage that stretches and soothes your arches, slip off your shoes and roll each foot over a tennis ball, golf ball, or soup can for a minute or two. To cool throbbing feet, roll them over a bottle of frozen water.

Happy Feet

  • Protect your feet with comfortable, well-fitting shoes that have a stable sole and adequate arch support.
  • Make sure your shoes have adequate padding.
  • Wear socks with a light amount of elastic compression to help prevent blood from pooling in the feet and lower legs. Wear socks that don't have an extremely tight band at the top.
  • Indulge in an occasional warm foot soak to ease aches and pains.

Freebie: Simple Muscle Chart Diagram (PDF)

Simply click the image if you would like to download a PDF copy of the muscle chart.

Freebie - Simple Muscle Chart

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