The best kinds of routine exercises are activities such as walking, cycling and swimming. May people get enough exercise in their ordinary daily routine, but some prefer to do a 'daily dozen' - an organized programme of exercises designed to tone up individual group of muscles. These should be chosen with care and, especially in someone past middle age, only after seeking a doctor's advice. For example, if you are not used to regular physical activity, bending down to touch your toes with your legs straight can cause more back trouble than it cures.
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The exercises described here are based on a scheme devised for servicemen by doctors; they can be done by men or women. If you want to try them, begin with easy exercise and do each only a few times. Do not avoid the early exercise because they are easy. They are designed not to tax your strength: their purpose is to strengthen the muscles gradually so that you can work up to the more demanding exercises and perform them without unnecessary strain.
Knee Raising
Stand straight-backed, with your feet together and your hands at your sides. Raise your right knee as high as possible; repeat with the left leg. Raise each leg 5 - 10 times. For variation, try the same exercise with your hands and your hips.
Bending Sideways
Stand upright with your feet slightly apart and your hands at your sides. Swing your left arms forwards in a large circle 5 - 10 times; repeat with your right arm. Repeat, but circling your arm backwards. Do 5 - 10 circles with each arm.
Leg Raising Sideways
Lie on your side, with your leg straight and the lower arm stretched under your head and along the floor. Raise your leg about 18 inches and lower it slowly. Repeat 5 - 10 times; them repeat the exercise with other leg.
Head and Shoulders Raising
Lie on your back, with your legs straight and toes pointed, arms at your sides. Raise your head and shoulders off the floor and lower them again. Repeat 6 - 12 times.
Leg Raising in Front
Lie on your back, with your legs and arms straight, and hands flat on the floor. Raise your left leg until it is upright and lower it slowly 4 - 8 times; then repeat with right leg
Press-Ups
Lie face downwards, with legs straight and toes pointed, and hands under your shoulders. Push your body off the flour, but not your knees and shins. Repeat 5 -10 times.
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Bill Teichmow
Jun 29, 2011 @ 11:25 am | delete
- My favorite exercise is the knee raise. It's simple and effective. Nice lense. Mesothelioma Lawyer
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Trina Mendres
Jun 2, 2011 @ 10:41 am | delete
- Very simple yet effective exercise routines! Kudos,
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zimmer nexgen recall
May 16, 2011 @ 3:02 pm | delete
- There are a lot of benefits that you can get through regular physical activities such as, It improves your mood, combat chronic diseases, help you manage your weight, etc..
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Gregory T. Fraser
Apr 15, 2011 @ 2:30 pm | delete
- Simple daily exercise routines are ideal for hip replacement recipients who are pursuing a DePuy Pinnacle Lawsuit and need to counteract the adverse effects by increasing strength and improving overall health. Thanks!
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FitSteph
Apr 14, 2009 @ 3:11 pm | delete
- Wow what a great blog! If anyone is looking for exercise routines This is one of my favorite health & fitness sites. It lets you track food, workouts, and calories!
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