![\"\"](\"http:\/\/www.frot.co.nz\/design\/exercises\/files\/2021\/05\/spinpoi-kate-riegle-van-west-3-760x701-1.jpg\")
<\/a>Kate Reigle van West, the founder of Spin Poi, has some great routines for kids online:<\/p>\n- \n
- Spin Your Poi<\/a><\/li>\n
- Wheels on the Bus<\/a><\/li>\n
- Hui O Ta Ata<\/a><\/li>\n<\/ul>\n
PE with Joe<\/a> \u2013 Mainly aimed at kids but could be suitable for all ages.<\/p>\n
There are loads of other\u00a0 exercises suitable for children on YouTube.<\/p>\n
Seated Exercises<\/h3>\n
![\"\"](\"http:\/\/www.frot.co.nz\/design\/exercises\/files\/2021\/05\/chair-exercises1-150x150.png\")
<\/a>Arthritis NZ joint mobilisation<\/a>\u00a0(25 mins) \u2013 Official Arthritis NZ\u00a0 exercise video with Kathy Johnson<\/p>\nSeated Exercises for Arthritis with Mary<\/a>\u00a0(about 8 mins intro, 20 mins exercise) \u2013 first time watch all the way through, after that, start at about 8 mins<\/p>\n
Sit and Be Fit with Mary Ann Wilson<\/a>\u00a0(26 mins ) \u2013 a gentle workout, suitable for seniors or anyone who can\u2019t exercise standing up, not specifically for arthritis<\/p>\n
Seated Chair Exercise for Seniors<\/a>\u00a0(20 mins) \u2013 has standing and seated variations, strength components, not specifically for arthritis<\/p>\n
Sit & be Fit (with different instructor)<\/a>\u00a0(31 mins) \u2013 a bit more vigorous and mostly not aimed at arthritis<\/p>\n
Short routines from The Kidney Society<\/strong> NZ, that can be done alone or in sequences:<\/p>\n
- \n
- Intro<\/a><\/li>\n
- Warmup<\/a><\/li>\n
- Cardio<\/a><\/li>\n
- Stretching<\/a><\/li>\n
- For more, see their YouTube playlist<\/a><\/li>\n<\/ul>\n
Balance exercises<\/h3>\n
Anybody who already takes one of my classes knows we always add in a few minutes of standing and balance work. So you might want to finish with one or more of these.<\/p>\n
![\"\"](\"http:\/\/www.frot.co.nz\/design\/exercises\/files\/2021\/05\/balance-300x200.jpg\")
<\/p>\nThe Wellington Live Stronger for Longer team have put together a series of\u00a0strength and balance exercises here,<\/a> along with guidelines for using them safely. Or you can download the Nimbl app<\/strong> which combines balance exercises with brain exercises for increased effectiveness.<\/p>\n
Steady As You Go\u00a9 Falls Prevention Exercises<\/a> from Age Concern NZ (38 mins) – a combination of seated and standing exercises<\/p>\n
One aspect of balance is the extent of our “ankle sway”. Here’s an exercise by Vida Wellness to improve that<\/a>.<\/p>\n
Fall Prevention Exercises<\/a>\u00a0with Physical Therapist Lora Durkin (video is 4 mins, but allow extra time for your own reps) \u2013 Lora demonstrates two of our balance exercises.<\/p>\n
- \n
- The first is the sitting to standing exercise. The demo is good, but remember to make sure your toes point straight ahead, and your knees point over your toes. Use your hands to steady your knees in place if you need to.<\/li>\n
- The second is our balance exercise. Lora demonstrates (1) the most basic form (feet shoulder width apart), (2) the next one up (feet together) and (6) the most advanced (one foot, with the other foot lifted up behind). We have 3 other versions in between \u2013 (3) feet next to each other but with one foot slightly further forward, with the heel nestled into the instep of the other, (4) one foot in front of the other (see tandem stance in video below) and (5) on one foot, but with the other foot just by the ankle, in case you need to put it down quickly. Remember, too, that we sometimes do a more advanced level than we can actually do with no hands, but do it holding on and for longer. This still gives the muscles a work out.<\/li>\n<\/ul>\n
10 Standing Exercises for Older Adults<\/a>\u00a0(16 mins) \u2013 this is quite similar to the variety of standing exercises we would do in class, so if you want to choose just one routine, choose this one.:<\/p>\n
- \n
- (1) sit to stand exercise \u2013 remember the precautions already noted above, and maybe watch Lora\u2019s first to make sure you\u2019re using good technique<\/li>\n
- (2) legs to the side (hip abduction)<\/li>\n
- (3) lifting leg to the back (leg extension)<\/li>\n
- (4) raising the toes<\/li>\n
- (5) up on toes, raising the heels<\/li>\n
- (6) an upper back exercise (if you don\u2019t have a theraband or similar, just focus on squeezing the shoulder blades together)<\/li>\n
- (7) standing on one leg \u2013 note that this is the most advanced version of this exercise, but she has a chair available on both sides for support if needed<\/li>\n
- (8) tandem stance \u2013 balance exercise with one foot in front of the other<\/li>\n
- (9) calf stretch<\/li>\n
- (10) hamstring stretch<\/li>\n<\/ul>\n
Best Balance Exercise for Seniors & Fall Prevention<\/a>\u00a0(8 mins) \u2013 this is another, more advanced, version of our standing up and sitting down exercise. We usually do it a bit slower, taking a second to get our balance with our weight over our knees before standing all the way up. The exercise stars at 2 mins 40.<\/p>\n
Improve your Balance in 5 minutes!<\/a>\u00a0(5 mins) \u2013 these are more advanced than some of our standing exercises, so you need to decide for yourself if you are at that level.<\/p>\n
![\"\"](\"http:\/\/www.frot.co.nz\/design\/exercises\/files\/2021\/05\/breathe-150x150.jpg\")
<\/a>Lung Exercises<\/h3>\nWhile we\u2019re sitting down,\u00a0this lung exercises video<\/a> demonstrates good exercises for those with lung cancer, COPD and other breathing problems. This could also be helpful for keeping our lungs healthy at any age.<\/p>\n
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Tai Chi & Qi Gong<\/h3>\n
Tai Chi for Beginners 01 \u201cTai Chi Fundamentals\u201d<\/a>\u00a0(28 mins)<\/p>\n
Tai Chi for Arthritis with Dr Paul Lam<\/a>\u00a0(49 mins)<\/p>\n
Lee Holden \u2013 morning Qi Gong<\/a>\u00a0(10 mins) \u2013 he has a variety of other routines that you can check out as well<\/p>\n
Qi Gong for recovering from illness<\/a>\u00a0– How Qi Gong Teacher Lee Holden Kept His Energy Strong Recovering from COVID-19<\/p>\n
![\"\"](\"https:\/\/i1.wp.com\/www.frot.co.nz\/design\/deb-gully\/files\/2020\/03\/yoga.jpg?resize=300%2C200\")
<\/strong>Yoga<\/h3>\nGentle chair yoga routine<\/a>\u00a0(25 mins) \u2013 with standing variations<\/p>\n
The 5 Tibetan Rites<\/a><\/p>\n
Face Yoga<\/a>\u00a0~\u00a0Best 5 face exercises<\/a><\/p>\n
Aerobic Exercise<\/h3>\n
If you are able to exercise outdoors, walking is something that has many benefits at all ages, especially if you can bring in some hill work.<\/p>\n
Dance based routines<\/h3>\n
![\"\"](\"http:\/\/www.frot.co.nz\/design\/exercises\/files\/2021\/05\/zumba-300x199.jpg\")
<\/a>I like my aerobic exercise to be to music. Dance is good for both physical wellbeing and for keeping the brain healthy. Put your favourite music on and boogie down in your lounge, kitchen or even the back lawn. Maybe the neighbours will be moved to join in\u2026<\/p>\nOr if you like something a bit more structured, try these out for size.<\/p>\n
Zumba<\/strong><\/p>\n
Zumba Gold with Marite<\/a>\u00a0(23 mins) \u2013 gentle and with the original latin flavour<\/p>\n
Zumba Senior with Cindy<\/a>\u00a0(30 mins) \u2013 a more intermediate level<\/p>\n
Zumba Gold with Vicky Martyn<\/a>\u00a0(34 mins) \u2013 still aimed at 60 years or over, but more energetic and advanced<\/p>\n
Line dancing<\/strong> is another great exercise for seniors that I’ve been enjoying lately.<\/p>\n
Line dances for Seniors and Beginners<\/a>\u00a0(37 mins) \u2013 if you always wanted to try line dancing but were too embarrassed\u2026<\/p>\n
My page on line dance<\/a>, with links to tutorials for basic steps, and some easy beginner dances<\/p>\n
And these have more recent music:<\/strong><\/p>\n
Misty Trivoli\u2019s Body Groove<\/a>\u00a0\u2013 a collection of dance videos, each about 4 mins long. Get your funk on.<\/p>\n
Dance Tracks with the Fitness Marshall<\/a>\u00a0\u2013 another collection of dance based exercise routines<\/p>\n
New additions 14 July 2024:<\/strong><\/p>\n
Two routines by Richard Simmons<\/strong> to honour his contribution to fitness, after his passing yesterday – Party Off The Pounds<\/a> (55mins) and Groovin’ In The House<\/a> (58mins)<\/p>\n
Toning & Strengthening<\/h3>\n
- Warmup<\/a><\/li>\n
- Wheels on the Bus<\/a><\/li>\n