Easy Exercise for Sedentary & Moderately Active Men/Woman (Above 40)

TYPE	EXERCISE	DESCRIPTION	DURATION/REPS
Indoor / Outdoor	Warm Up	A thorough warm-up helps increase the blood flow to the working muscle which results in decreased muscle stiffness, reduced risk of injury and often improved performance.	5 mins
Indoor / Outdoor	Yoga	Yoga increases a mood-regulating neurotransmitter, which is necessary to fight depression. It also decreases stress and anxiety levels.	10 -30 mins
Indoor / Outdoor	Dumbells (1-3kg)	Chronic joint pain can attack adults of all ages, so it’s never too soon to start preventing it and one of the best ways to do it is strength training. Doing deadlifts or overhead presses with 1-3 kg in each hand 2-3 times a week can do miracles for your body. Can replace dumbebels with Water Bottle	2 sets of 10 Reps
Indoor / Outdoor	GLUTE BRIDGE	Sitting all day in an office can deactivate our glutes which slows down the rate at which our body burns calories — the metabolism. Leave your arms along your sides, squeeze your butt muscles to lift your hips up, and squeeze them once more at the top, then slowly lower your hips back down.	2 sets of 12 Reps
Indoor / Outdoor	Y-TO-T RAISES	Sarcopenia is a degenerative loss of skeletal muscle associated with aging. (2-3) times a week To prevent bad posture and back and shoulder aches, it is very important to strengthen the muscles of your back and shoulders.	10 Reps
Indoor / Outdoor	ELLIPTICAL MACHINE or Stairs	if you really want your heart health to benefit, you need to exercise at 80% of your maximum heart rate for at least 30 minutes, 3 to 4 times a week.	10 -30 min
Indoor / Outdoor	Bicycling (Stationary or on a path)	Stationary bikes offer most of the same health benefits as outdoor. Cycling is a lower-impact exercise that brings you through a smooth path without impact.	10 -30 min
Indoor / Outdoor	Walking/Jogging	Jogging is the next natural step from walking. Jogging is a form of trotting or running at a slow or leisurely pace with the main intention to increase fitness, endurance, and caloric expenditure. … Because jogging is a weight-bearing activity, it will enhance bone density, which can reduce the risk of osteoporosis.	10 -30 min
Outdoor	Gardening	Gardening is a great form of exercise. Besides obvious weight lose benefits gardening has been proven to reduce stress, lowerblood pressure, lower cholesterol, and decrease depression.	10 -30 min
Indoor / OutDoor	Jumping Jack	Jumping jacks, sometimes called star jumps, require full-body movement. The movement is great for getting the heart rate up. The abduction and adduction of the legs and arms add the benefits of all-over body toning.	8 to 12 Reps
Indoor	Butt kicks	Butt Kicks is a simple cardiovascular move that strengthens the hamstrings, stretches the quads and provides a good warm-up to any cardio activity.	2 -3 min
Indoor	High Kicks	The high kicks is a great warm up exercise for your legs and glutes. This exercise increases lower body and core strength and improves the flexibility of the hamstrings. Keep the movement fast to get the heartpumping and burn even more calories	2 sets of 10 reps
Indoor	Slide Lunge Strefch	The side lunge adds a lateral movement that is often neglected in more traditional lower body exercises, such as squats and forward or backward lunges. This lateral movement targets the inner and outer thighs and helps to strengthen and tone those areas of your legs.	2 sets of 10 reps
Indoor	Toe Touch Squats Jump	Jump squats are a high-intensity plyometric exercise that are excellent for building explosive power, conditioning the muscles and joints of the lower body and increasing the height of your vertical jump.	1 sets of 8- 15 reps
Indoor	Mountain Climb	Mountain climber exercise has the benefit of being a short yet challenging exercise which you can perform to tone your legs and abdomens.	1 -2 sets of 8- 10 reps
Indoor	Planks	Planks give a better balance of muscles on the front, back and sides of the body during the activity as opposed to sit-ups which target only a few muscle groups. But planks have now become the gold-standard for a balanced core workout	2 min
Indoor	Squats	Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment. Squat exercises thoroughly engage the quadriceps, hamstrings and calfmuscles, which helps to tone and strengthen the legs. Slowing the motion down makes the workout that much more intense.	2 -3 sets of 20 reps
Indoor	Burpees	The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”: Begin in a standing position. … Immediately return your feet into squat position.	10 burpees per min
Indoor / Outdoor	Cool Down	Helps your heart rate and breathing to return towards resting levels gradually; helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly helps to remove waste products from your muscles	5 mins
PLANNING your Exercise Regime : You can choose any One or Two from the exercise list. Adults over the age of 20 years should undertake a minimum of 30-45 minutes of physical activity of moderate intensity (such as brisk walking 5-6 km/hr) 5-6 days of the week. Include 5 minutes ‘warm-up’program before starting the exercise and also 5 minutes ‘cool- down’ program at the finish of exercise. Forty five minutes per day of moderate intensity physical activity provides many health benefits.
Disclaimer: Please consult your Doctor before beginning this or any exercise program to avoid the risk of body harm/injury. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.