290419 Cliff, lower body warm up part two

Cliff starting his lower body warm up

Cliff normally starts with the skip rope for 3- 5 minutes or rides the stationary bike for an equal amount of time prior to his lower torso warm up.

This is part 2 of 4 warm up movements, start out slowly and gradually increase the speed and range of motion for 10 to fifteen repetitions on each part.

  1. Front to rear wide leg swings,
  2. Side to side lateral leg swings,
  3. Good morning with head below the waist line,
  4. Bodyweight only squats

220419 Cliff, starting his lower body warm up

Cliff starting his lower body warm up
Cliff normally starts with the skip rope for 3- 5 minutes or rides the stationary bike for an equal amount of time prior to his lower torso warm up.
This is part 1 of 4 warm up movements, starting out slowly and gradually building up the speed and range of motion for 10 to fifteen repetitions on each part.

Front to rear wide leg swings,

Side to side lateral leg swings,

Good morning with head below the waist line,

Bodyweight only squats

200419 Jo, practicing her balance

Jo is a licensed mental health professional. She and her husband are constantly on the go. They walk, garden, and tend their lawn, shop, travel and exercise. They are both fully engaged, mentally and physically, in living life to the fullest.

150419 Actively Fit Seniors sites

150419 ActivelyFitSeniors.blog 

If you are retired or in the near future going to be retired this blog may be of benefit to you. Check it out and see what you think.

Another Actively Fit Seniors site is here at YouTube


Here is the Facebook site


If you are active, send over some videos of what you do to stay healthy. If they are approved then I will add them to the videos page. However, the downside to this is there will be no payment for these and by sending them over to me you are also giving me a release consent form  as stated ion the form below:

Video Consent and Release Form

Without expectation of compensation or other remuneration, now or in the future, I hereby give my consent to __________________________ [legal entity/organization], its affiliates and agents, to use my image and likeness and/or any interview statements from me in its publications, advertising or other media activities (including the Internet).

This consent includes, but is not limited to: (Initial where applicable)

_________ – (a) Permission to interview, film, photograph, tape, or otherwise make a video reproduction of me and/or record my voice;

_________ – (b) Permission to use my name; and

_________ – (c) Permission to use quotes from the interview(s) (or excerpts of such quotes), the film, photograph(s), tape(s) or reproduction(s) of me, and/or recording of my voice, in part or in whole, in its publications, in newspapers, magazines and other print media, on television, radio and electronic media (including the Internet), in theatrical media and/or in mailings for educational and awareness.

This consent is given in perpetuity, and does not require prior approval by me.




Signature of the Actively Fit Seniors Representative, Danny M. O’Dell

No Minors are to be videoed and sent in for my review and approval. If sent, they will not be used on the ActivelyFitSeniors Facebook, WordPress or YouTube sites.

Revised 080419

150419 An introduction to Tai-Chi

150419 An introduction to Tai-Chi

Tai-Chi is an ancient art that uses a series of gentle continuous movements which place an emphasis on joint leverage based on coordination and relaxation instead of muscular tension. Practioners of the art have discovered increased balance control, flexibility and cardiovascular benefits. The elderly have reduced their risk of falling after learning and applying Tai-Chi training practices.

Healthy individuals also have reported reduced pain while using Tai-Chi as an alternative exercise method along with lowered blood pressure readings, decreased pain from arthritis and the effects of multiple sclerosis.  

Progressively self paced, Tai-Chi is a noncompetitive gentle exercise that is performed in a very specific defined series of movements and postures. Each of which flows gracefully and slowly from one to another without a pause.

A major benefit to older people is the reductions in falls that accompany the art of Tai-Chi due to the increased enhancement of their balance and coordination skills. Since these movements are low impact they place minimal stress on the joints and muscles which is ideal in some situations for those with advanced arthritis or osteoporosis.

060419 Saturday

We, my competition class and myself, are in Missoula, Montana for the wabdl powerlifting meet.

The lifters in my class range from 14 up to 18 years old and compete in their own age and weight categories.

In addition to these young people, there are number of older lifters aging 60 and up. In several instances they may walk away from this competition as State, national, and even world record holders.

This just goes to show you are never too old to exercise and be active.

Body composition

Body composition is a major component of health and physical fitness because total fat and the distribution of the fat are leading indicators of disease risks.

Classifications of fat levels determine the classification category an individual will fit into. If you decide or are asked to be tested for your percentage of fat make certain the comparison charts fit your age, gender, and activity levels otherwise the results will be skewed and not always in your favor.

Upper body warm up

The dynamic upper body warm up series
The dynamic upper body warm up series is done after doing a general overall body warm up such as skipping rope, bike riding or other sort of breathing, heart rate elevating and temperature raising exercise.
It specifically warms up and prepares your upper torso for many upper body exercises. Begin slowly with the range of motion and speed. Do anywhere from ten to twenty repetitions of each movement.

Body weight squats

Body weight squats
Stand with your feet approximately shoulder width apart, arms at your side. If you lack the balance to do a squat in this manner, then hold your hands out to the front of your body or stand by a solid handhold to steady yourself.
Move your hips backward and your knees out to the side so they stay in line with your feet. The majority of your weight should be felt on the center, to the rear, of each foot. At the bottom position of the squat, try wiggling your toes. Hold onto something if your balance is poor. Being able to wiggle them indicates that you are into the correct position to squat.
As you start to squat, imagine sitting in a chair. Keep your back straight and your chest up. Drop all the way down and then come back up quickly—each rep with perfect form.
The reason for coming up quickly is this: if you start to fall, it is going to be your leg power, based on your leg strength as well as other muscles helping to prevent it from happening.
In your daily life practice getting up from a chair without using your hands on your legs for assistance, just use your leg muscles to get up.

030419 Adult exercise guidelines

030419 Adult exercise guidelines

Inactivity diminishes a person’s ability to lead a healthy productive life and living a long time doesn’t mean much if you aren’t able to enjoy it. Avoiding the sedentary lifestyle is easier than it may appear. Simply get moving.

You don’t have to be an elite world class athlete to reap the benefits of being healthy. As the saying goes, any amount of activity is better than none, but in my humble opinion, not much better.

Nonetheless doing at least 150 minutes a week of moderate intensity exercise will lead to substantial improvements in your health. Healthful results accrue by doing 75 minutes of higher intensity exercise such as strength training in the 80-100% of your one rep max or with aerobics keeping your heart rate within the 75-80 target heart rate (THR) range.