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ABOUT THIS EPISODE

A gentle workout starting with a warm-up followed by a series of strength and flexibility exercises, finishing off with a cool-down. Part of the NHS Strength and flexibility podcast series.
English
United States
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TRANSCRIPT

00:00:00hello I'm Laura welcome to level one of the NHS choices strength and flexibility podcast see Reese let's start with a warm up cool when I tell you more about this five week program it's an easy pace slightly faster than a strong and keep going into my time to
00:00:17stop this five level program is for beginners who want to pre fast run and flexibility real goal is to work your way up from level one to level five foot cast in five weeks gradually increasing the intensity and length of your workouts by level five you'll be doing
00:00:38press ups squawk box palm unlike stretches with ease feeling stronger more flexible and full of energy to go about your daily life if you also want to work on your Rafik fitness you can combine the savings with couch to five K. running plan for the Guinness available on
00:00:56the NHS choices website okay keep working while I explain a bit more about what's involved you should aim today this podcast at least three times within a week with the rest day in between each session before moving on to level two you can do this work out indoors
00:01:20or outside in the hall garden on your right or with a friend you need enough space to walk about freely and some of the exercises require things like a fixed bench tree and by the some shoulder height railings or a shoulder height horizontal ball but don't worry when
00:01:38it's time I'll give you a chance to find something suitable I'll describe each exercise before asking you to perform them with me said follow exactly what I say don't worry about anything else okay so if you're feeling ready let's begin you can stop working now let's check your
00:02:00posture stone tools looking straight ahead alms by your side feet hit with the pots and toes pointing forwards imagine a string attached to your head pulling up puts gently draw your shoulders back and down your legs should be straight dying look CUNY's the weight should be evenly spread
00:02:22between by flex avoid leaning forwards or backwards you should be aware of the small hollow in your lower back don't stick your bottom out trying to make good posture habits it'll prevent small physical imbalances turning into long term painful problems try to remember this poster technique as it
00:02:43will be the starting point for many exercises throughout the series okay start walking at an easy pace we're going to do some warm up exercises to practice some of the movements will be doing during the workout let's start with some shoulder rolls while we walk to start the
00:03:17main lift your shoulders up to you is unroll them backwards all the way down and then back up to your E. as in a circular motion let Steve five together ready one to three for five okay now let's do the same thing rolling your shoulders for weeks let's
00:03:51do five together ready one to three for five and relax good what continue walking we're going to be some chest presses while we walk he gets into position bend your elbows keeping them pointing out at shoulder height stop the move push your hands out in front of you
00:04:46at shoulder height as far as you can and then drew them back in with your elbows pointing out at shoulder height let's do ten chest presses together starting with your hands droning ready push your hands out as far as you can and drove them back in push them
00:05:07out and draw them in push out under rule eight point days elevates out push out control a push out and draw a line will hopefully that push out and draw a push out and draw a push out and drool in thirty two to go push out control in
00:05:46push out and draw a and relax great one let's keep walking we're going to do some rowing while we will to get into position extend your arms in front of you at shoulder height to stop the move banjo arms tucking your elbows in this time during your hands
00:06:25to the sides of your chest and then extend them in front of you again let this day ten together starting with your arms extended ready throw your hands in and extend them out as far as you can throw them in and extend them out true eighteen top guys
00:06:50elbows in and out to roll in found out role in and out we hopefully then jewel in and our role in and out to roll in and out only to to go drool in and out to roll in and out and relax good effort you can stop talking
00:07:34now next we're going to be some knee bends to get into position stand tall with your feet hip width apart toes pointing forwards arms down by all sides to start with me bend your knees lowering yourself normal than four inches as you bend your knees keep your back
00:07:59straight and don't stick your bottom out avoid leaning forwards and keep your heels on the ground your knees apart doing let them point in or out then come back up let's do ten knee bends together starting with your legs straight ready bend your knees go down about four
00:08:22inches and come up bend your knees and come up bend your knees and come up bend your knees and come bend your knees and come up with health way that and your niece and come up bend your knees and come up bend your knees and come up to
00:09:04you all together bend your knees and come up bend your knees and come up and relax well done start walking again to stay warm okay we're going to go through that warm up one more time picking up the pace before moving on to the workouts once we formed
00:09:32your muscles and got your heart rate up will decent easy strength means followed by some simple flexibility exercises to keep walking a little faster than before but dying guesthouse of breath let's do some shoulder rolls while we will to start the movie lift your shoulders areas and roll
00:09:58them back puts all the way down and then back up to you is in a circular motion Ploesti five together Eddie one to three for five okay now let's do the same thing rolling all shoulders forwards let's do five together ready one to three full five and relax
00:10:47good what continue will we're going to do some chest presses while we walk to get into position banjo elbows keeping them pointing out at shoulder height to stop the move push your hands out in front of you shoulder height as far as you can and then drove them
00:11:14back in with your elbows pointing out at shoulder height let's do ten chest presses together starting with your hands droning ready push your hands out as far as he can control them back in push them out and draw them in push out and drew a point nice elbows
00:11:42out push out and drew a push out federal aid will hold sway push out and draw a push out and jewel in push out and drool aid only two left pushed out and drew a in push out and draw a and relax great work let's keep walking let's
00:12:18continue with some rowing while we walk to get into position extend you arms in front of you at shoulder height to stop the move banjo arms tucking your elbows in this time during your hands to the sides of your chest and then extend them in front of you
00:12:35again lasted ten together starting with your arms extended Eddie draw your hands in and extend them out as far as you can draw them in and extend them out jul eighteen days always in and out throw in and out drool in and out health way that drew in
00:13:10and out drool in and out throw in and out I need to to go drew in and out drool didn't and out I'm relaxed good efforts you can stop walking now now we're going to do so many bands to get into position stands tall with your feet hip
00:13:42width apart toes pointing forward arms down by your side to stop the maze bend your knees lowering yourself no more than four inches as you bend your knees keep your back straight don't stick your bottom out avoid leaning forwards and keep your heels on the ground keep your
00:14:04knees apart but don't let them point in or out then come back up let's do ten new bands together starting with your legs straight ready bend your knees go down about four inches I'm come off bend your knees and come up spend I'm comma bend and come up
00:14:37then and come up with hopefully that spend and come up spend and come up bend and come up two more to go spend I don't come off bands and come up and relax well done okay that's the warmup completed feeling good you're doing really well keep working to
00:15:15stay warm we're going to decent strength exercises next under first exercise is going to be the standing press up you need a tree or something similar that you can lean on okay ready great he gets into position stands at arm's length from the tree place your hands on
00:15:46the tree arms straight and shoulder width apart hands flat and pointing up keep your back and legs straight to stop the maze slowly banjo all until the tip of your nose almost touches the tree then slowly straightened your arms to return to the starting position stop the move
00:16:07slightly bend your arms until the tip of your nose almost touches the tree then slowly straightened you arms to return to the starting position okay let's do ten standing press ups together starting with your arms straight ready banjo on and almost straight bend your arms and arms straight
00:16:38spend and straight nice and slow spend and straight friend I am straight were half way that spend I'm straight spend and straight excellent work and and straight only to to go spend and straight and and straight and relax great job shake off any tension from the last exercise
00:17:32with a walk at your own pace while I tell you about your next exercise pullups these you'll need some railings from which you can hold on to with your hands it's about shoulder height horizontal fault tree branches to similar height will all say date I'll give you time
00:17:53to find something okay ready to get into position stand right up to the railings hold on to the ratings with your hands at shoulder height and shoulder width apart your feet should be directly below your hands stand up straight now straighten you arms feeding yourself lean back to
00:18:35stop the maze banjo arms and pull yourself to wards the railings bent elbows should be tucked in than straight new arms to return to the starting position let Steve ten pullups together starting with your arms straight and leaning back ready bend your arms and arms straight feel yourself
00:19:01lean back bend your arms and on straight spend I'm straight and and straight spend and straight health way that spend and straight spend and straight excellent work spend and straight just two more to go bend I am straight and I'm straight and relax well done let's do an
00:20:07easy way to loosen up and get ready for the next exercise score if you're worried about losing balance have a bench beneath you ready goods to get into position stand tall with your feet hip width apart toes pointing forwards arms down by all sides or extended in front
00:20:43of you for balance to stop me bend your knees lowering yourself about ten inches we're going lower than the knee bends we did during a warm up as he bent keep your back straight look straight ahead and dying to stick your bottom out date let your knees bend
00:21:02AZ of times he still want to be able to see your ties if you look down avoid leaning forwards and keep your heels on the ground keep your knees apart dying them point eighteen then slowly come up let's do ten squats together starting from a standing position ready
00:21:26bend your knees go down ten inches and slowly come back up bend down and to come up bend down and come up bend down don't let your knees point in or out and come up bend down and come up bend down feel the effort in you'll seis and
00:22:15come up bend down and come up bends down and come up to mostly guys bends down and come up bend down and come up and relax good effects keep looking to stay warm before we move on to the flexibility section and look out for a treat and a
00:23:09fixed bench will something similar for the next series of means with any exercise routine you need to achieve a balanced workout these pushing and pulling exercises in show you work opposing muscle groups to prevent posture and balance problems if you've completed everything say fall then you're doing very
00:23:30very well actually if it's a while since she performed the sorts of exercises okay now let's move on to flexibility trying to breed smoothly and regularly while during the following exercises and don't hold your breath this will help you relax and stretch back to the school I'll describe
00:23:54the Medes before we do them together we're going to do some fine stretches fast if you need to place a hand on a tree branch for balance ready get to get into position stand told and raise your right foot behind JI grab it with your right hand and
00:24:20pull it up to your books at your knees together and keep a very slight bend you'll sounding like push you right here forward and keep the weight on the foot of the standing like evenly spread avoid leaning forwards or to the site an easier version sits on a
00:24:39bench and turn to your left so that you'll sitting sideways sitting upright dropped the right to me towards the ground without making contact feel the stretch by pushing you out to hit for what then turn to your right and repeat the stretch by dropping your left knee hold
00:25:01the position for five sly breaths ready three in and breathe out keep your knees together in and breathe out push you right hip for what in and breeze out in and three out one more to go three a in and three out and relax great what now let's
00:25:47do the same stretch with the other leg grab your left foot with your left hand and hold the position for five slow breaths ready three in I'm for you out keep your knees together brief in number either out push your left hip forward breathe in employees out three
00:26:21in and please out one more to go three in I'm breeze out and relax good what not much left to do today will just be doing a few more easy stretches next up call stretches if you need to place a hand on a tree branch for balance reading
00:27:02right to get into position stand tall with your feet together take a step back with your left foot angel front like and keep your back like straight both your feet and you hate should be pointing forward don't let your friends need point in or out to stop me
00:27:24gently push your left heel into the ground keeping your left leg straight you should feel the stretch at the back of your left leg below the knee hold the position for five slow breath reading three eighteen number three out keep your left leg straight in I'm free out
00:27:54push that left heel down please in I'm brief our in I'm three one more to guide in I'm three out and relaxed great let's do the same stretch with the other leg take a step back with your right leg and spend your front like gently push your rights
00:28:27heels into the ground hold the position for five slow breaths reading in and three out killed right like straight please in I'm free out push that writes heal them in and we've bring in I'm free out one more to go in and three out and relax nicely done
00:29:15we're going to stretch the backs of your thighs also called hamstrings delete a bench for this one ready right to get into position sit on the edge of the bench after like Ben and straighten your right like placing the heel on the ground and tied his pointing out
00:29:44pressed both hands on your left side to stop the means slightly bent towards your right leg your back straight bend from the waist you should feel the stretch in your right hamstring hold the position for five sly breath ready three in and three out in and three outs
00:30:15keep your chest lifted please in countries out three in I'm free out one more to go twenty eight in I'm free out and relax could affect now let's see the same stretch with the other leg bend your right leg and straighten your left leg keeping the heel on
00:30:47the ground and tied his pointing up rest both hands on your right side hold the position for five sly press ready in I'm going out we ate in I'm free out chest lifted three aimed I'm three out please ain I'm three out one more to go three in
00:31:28I'm breeze out and relax I need to mow exercises to guide next we're going to be some chest stretches to get into position stand tall with your feet shoulder width apart and shoulders back and down it is a low kill fingers behind your back palms facing up just
00:31:55don't let me draw your shoulders back and down keeping your arms straight don't you back you should feel a stretch across your chest in front of the shoulder hold the position for five live breasts reading in and three out in I'm three out to feel your chest opening
00:32:27three in I'm free out brief in and breathe out one more to go brief in and three out and relax we're going to finish off with some upper back stretches to get into position spam tool with your feet shoulder width apart extend your arms in front of you
00:33:03at shoulder height and interlock your fingers palms facing it bend your elbows to form a circle with your arms imagine hugging a tree to stop me try to move the circle away from you by moving your shoulders forward keeping your back straight you should feel a stretch around
00:33:25the back of your shoulders hold the position for five slow breaths reading in I'm free out three in and breathe out three in I'm free out feel your shoulders opening three in and breeze out three in in brief out one more to go please in and three out
00:34:11and relax great what that's it for today take a minute to go for sure at your own pace to cool down and slow down your breathing the more you do these routines easier they will become a sign that you're becoming stronger more flexible I'm fifty their video clips
00:34:31of all the exercises in the series in the NHS choices fitness section it also find the couch to five K. plans as I mentioned you should aim today this podcast at least three times within a week with the rest day in between each session before moving on to
00:34:48the level two you podcast don't wash it nine there's no pressure you've made a great stone today very well done NHS choices strength and flexibility part costs are sound splash production

Transcribed by algorithms. Report Errata
Disclaimer: The podcast and artwork embedded on this page are from NHS Choices, which is the property of its owner and not affiliated with or endorsed by Listen Notes, Inc.

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