The program consists of a full body ‘workout’ (not really, but you’ll see) which incorporates walking, swimming or cycling (I use walking and swim as an add on), resistance training, core strength, diet and simple stretching.
| Activity | Benefits | Frequency | |
| 1 | Walking | Walking is the best way to help your heart, lose weight, exercise your core lower back and leg muscles and take your mind of things. You should break into a sweat but this is not an exertive exercise. Minimum 45min. | 6 pw min. |
| 2 | Resistance | For bone density health and muscle tone, which helps keeping fat at bay, a series of very simple resistance exercise are given that can be done at any bench, wall or railing. Sit-ups are also considered resistance | 3 pw min. |
| 3 | Core | If your core is strong you can support yourself better and minor back and knee niggles seem to disappear. We do the plank, side plank and some other exercise to help with this. | 3pw min. |
| 4 | Flexibility | You should ideally stretch before and after exercise but as I’ve aged I only stretch after I’m warmed up. | As often as desired |
| 5 | Diet | It is highly recommended you follow an IF (Intermittent Fasting) lifestyle. There are many variations that I will discuss in future videos but start by drastically reducing carbs, cutting out sugars and all other processed foods, reducing alcohol, and balancing your diet. A 16:8 (16 hours fasting and 8 hours eating) is a good basic pattern. | Always |
| Extra | Balance | When we age we have to do our best not to fall. We simply don’t heal as fast and the longer we spend bed-ridden recovering, the more other problems appear. I have some simple exercises that assist with balance | Daily at first |
| Extra | Breathing | Qi Gong or simply breathing the correct way can improve our bone hardness and mental health. It is like a standing meditation. I can coach you on Qi Gong and meditation if required. Please go to the front page contact form. | Daily at first |
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