KEEP FIT AND CARRY ON
Hello, I’m Diana Moran but you probably know me better as the Green Goddess. Back in the 1980’s I was proud to introduce fitness to the UK with the launch of BBC’s Breakfast Time.
Well, all those [40] years later, here I am still. I am 81 this year and I’ve been asked by many people who, in later life, have found that exercise is difficult. Indeed some who are chair bound or have difficulty in walking at all.
This Programme is for you. My Keep Fit and Carry On exercise plan consists of simple exercises specially designed for people who are largely neglected by the fitness industry:
• those of us later on in life.
• those who haven’t exercised in a while, and
• those who can’t do the type of exercise they used to
• Even if you’ve NEVER exercised – this Programme will work for you
My favourite saying as I get older is “Age is mind over matter…and if you don’t mind it doesn’t matter.”
Well, as I age, I’m determined to keep moving… to retain my physical independence… and to have fun… for as long as I possibly can!
Keep Fit and Carry On involves a range of exercises, specially designed for the less active to perform in the comfort of their living room and even while sitting down!
This Programme is to give you the confidence to start moving again. Little and often is all you need to aim for. The exercises are designed to ease you back into fitness – and I guarantee you’ll feel better – even with just one!
These exercises are not a competition, so start slowly and build up gradually. If a movement hurts – stop! Do what you can today and try again tomorrow.
IMPORTANT
• Before starting any exercise programme check with your doctor if you suffer from heart disease, have high blood pressure, joint problems, back problems, if you are very overweight….. or if you have a serious illness or are convalescing.
• Check out your location and surfaces before performing any exercises in your home or out in the garden.
• Clear a space and check that surfaces are not wet or slippery. Ensure that any support and equipment you use is strong enough to take your weight.
• Make sure you are warm enough. Best to wear layered loose clothing, which can be discarded as you get hot!
• Don’t exercise until at least an hour after meals, and keep drinking water to avoid becoming dehydrated.
• I cannot accept responsibility for accident or injury as a result of the “KEEP FIT AND CARRY ON” exercise programme.
I have designed my programme of exercises to help you stay active so you can enjoy life to the full so important as the years roll by! But - there are no quick fixes! For a healthy lifestyle… there are 2 simple rules:
• Be more active and
• Eat sensibly
Moderate exercise can help enhance and maintain your quality of life. Exercise and being active improves the 5 S's:
• Stamina – gives you the energy to keep going
• Strength – helps builds strong muscles to tackle any necessary work
• Suppleness – encourages flexibility letting you to bend and stretch
• Skill…being active encourages co-ordination of body and mind.
• Shape….. Exercising expends energy (burns calories) helping control your weight.
So let’s begin by warming up and easing out the muscles of the back, arms, legs, neck and chest. We’ll work from top to toe. Then at the end of the exercise programme we’ll do some deep breathing and learn how to relax.
Warming up is essential to warm and stretch out our bodies at the beginning of any exercise programme. And….. it’s also a good idea to warm up and stretch if you’re gardening or playing sport.
Warming up prepares your muscles and moves major joints helping to prevent aches and pains later on. When our bodies are warm it’s a safe time to stretch out muscles that little bit more… which can help improve our general mobility