#NHS
Related posts · 3 posts
Flexibility Exercises for Older Adults — Twice a Week, Neck Rotations and Stretches Held 5 Seconds 3 Times, Sideways Bends, Calf Stretches
The NHS sets out four flexibility exercises to do at home at least twice a week alongside strength and balance work. Neck rotations and neck stretches are held 5 seconds, 3 times each side; sideways bends 2 seconds, 3 times each side; calf stretches 3 each side, building up repetitions slowly.
Couch to 5K Running Plan — 9 Weeks, 3 Runs a Week, From Eight 1-Minute Runs to 30 Minutes Non-Stop
The NHS Couch to 5K builds running over 9 weeks, 3 times a week with rest days between. Week 1 alternates 1-minute runs and 1 minute 30 second walks for 28 minutes 30 seconds in all; the last week is a 5-minute walk then 30 minutes non-stop, 40 minutes in all. Repeat a week if you are not ready.
Strength Exercises for Older Adults — Twice a Week, 5 Sit-to-Stands, 3 Sets of 5-10 Wall Press-Ups
WHO recommends strength training on 2 or more days a week for people 65+, and the NHS sets out seven chair-and-wall moves at least twice a week. Sit-to-stands, mini-squats and calf raises are 5 each, leg extensions are held 5 seconds 5 times, and wall press-ups are 3 sets of 5-10.