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daily stretching exercises
By Ron Kule
I'm 62, yet most people guess my age as 48. They ask me if I run or do a lot of training, but my daily routine of exercises takes only about five minutes. I have done the same routine for years. The first thing I do when I awaken is kick off my covers and flatten them under my legs. I then lift my legs and move them in a scissor-like motion, close and apart, for a count of 20 slow reps. This I do for the first ten at a high angle; the rest done at an almost parallel level slightly above the bed top. The purpose and result is to have a flat belly. Next I get out of bed and do 20 calve lifts - moving up on my toes and back down 20 times. This is followed by 20 deep-knee bends, almost to a sitting position. While doing this I ensure my knees are slightly kept outward. After each rise back to a standing position I squeeze my gluts tight and release them - keeps them in shape for my wife to look at! These exercises keep the circulation healthy in my legs and ensure they are strong for my weight. A side benefit is strong legs make for better experiences wading in fast-moving streams when fly-fishing! Next, I do 20 "chinese bows" from the waist, the latter 10 of which are completed with me touching my toes. It is important to accomplish these bows while keeping the legs straight and not bowed to the posterior. These help when I have to sit for many hours at the computer. Believe it or not, that is my entire routine! I have gone from 211 pounds to 184 dripping wet; my abs are tight and firm, and my waist came in from 36 to 33 inches as a result. I am 6'0" tall. At 62, being this limber and lithe from so little exercising makes me feel lighter and takes very little of my day away from my other work concerns. I believe others may benefit by following my routine which has been recommended by at least two doctors (chiropractors) who know me well. Additionally, I would recommend a healthy diet that ensures plenty of phyto-nutrients daily. The best source of such plant food that I have found, and which I use daily, is the drink known as, Mona Vie Active. Drinking just 4 ounces daily is the equivalent of 13 fruits and vegetables nutritionally...and it tastes great.
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Contributor's Note
I have found stretching exercises better for my body than heavier exercising, but I realize each body is different.
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http://www.mymonavie.com/ronsherrykule
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What a great routine and real sound advise. Plus your not wasting gas driving to the gym.
Keep up the good intel.
Frederick
CONTRIBUTOR'S REPLY
Frederick, thank you for your comment. Have you tried my routine or do you have one of your own?
I have been walking on a treadmill for the past year and I really feal that this 73 year old body is better for it. I am going to intergrate your exercises into my program.
Thank you for your interest.
Frederick
CONTRIBUTOR'S REPLY
Frederick, I think you'll find it easy going and completely workable and effective. Let me know...
You must possess extraordinary willpower. When I awaken all I can do (barely) is stagger to the bathroom, then somehow lurch towards the kitchen where I slouch semi-awake in front of the TV while I wait for the caffeine to kick in. I do exercise, but doing it first thing in the morning, for me that's a superhuman feat.
 | | nick Jan 26, 2010 14:38 | |
CONTRIBUTOR'S REPLY
Well, Nick, either you're older than Fredierick and me or you need to check out my other blog for some healthy tips.
Seriously, I do know that I have been FAR more limber and have been experiencing MUCH better sleep and alertness upon waking since I added the acai drink I use daily to my daily diet. Something about it really works.
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