Gentle Cardio & Strength Workout | No Twisting or Bending

Hey there, April of Yes Index here with my mom, Aiko. Hi. Many of you have asked for a video on exercises for osteoporosis. And osteoporosis is a bone weakening disorder that can result in fractures in your bones, particularly in your hips and your spine. And it can affect men and women alike, okay? But it's very important to check with your doctor, okay, on movements and exercises that are right for you because osteoporosis affects people differently, all right? And, but there have been, you know, studies and medical sources have said that exercise can slow the mineral loss that results from osteoporosis. And so in particular, weight-bearing exercises. That's actual, you know, movement that, you know, involves challenging your bones and muscles, right? So walking, dancing, these kinds of things. All the things that we do. But also, you know, being able, you know, to do resistance training, you know, strength training for your muscles and bones. That's very important as well. But then also working on exercises for flexibility and balance, all right? So with all that said, today we're going to do a gentle workout that includes no bending or twisting, okay? So it'll be- Yeah, sounds good. Okay, some cardio work, some of that weight-bearing exercise and also resistance training. All right, so we're going to take a quick pause here and we'll get started with the warmup on the other side. Let's start warming up with this marching in place, okay? Getting that, those feet on the ground. Yep. Challenging your muscles and bones. And just getting warmed up before we do exercise, okay? Now, I'm just going to remind you once about posture. Your shoulders, it's your alignment. Very important, yes. For good movement of your joints and also to help prevent injury, okay? All right, give me some sidesteps to the right. Good. And nice and slow and easy. Yeah, easy peasy. Just warming it up. Okay, very nice. Okay. And give me some shoulder rolls. Give me four, two, three, and four, warm those joints up. Forward, two, three, and four. And this time we're just going to go arms up and down. Up and down. Up, down. Good. And down, good. Give me some toe forwards. Yep. There you go, yep. Those toe forwards. I was doing heels and toes. Combo move, huh? And breathe, everybody. Don't forget to breathe when you exercise. I know sometimes you're concentrating on the moves and you're like, stop breathing. Like, oh my gosh, don't stop breathing. Don't stop breathing. You need to get the oxygen to your muscles, okay? All right. Okay, march it out. And we're going to do some sidesteps. Just stepping it out, step it out. Step your foot out, yes. So step out. Yes, and step out. Yep. We're going to be doing this move, so I just want you to get some practice, okay? Coordination. That's right. Yep. And breathe. Give me four more from here. Four, good. Three, two, and one. March it out. Okay. We're going to end our little warmup here with some heel touches forward, but the arms forward, okay? So here we go. Forward. Very nice. Okay, keep it moving. And march it out. Good, march it out. Good job. All right. You want to do another round of warmups? It's up to you, boss. You're the boss. All right. Give me some shoulder rolls. I just like those. Ah, you just need to open up that joint. Three and four, and reverse it. One, good. Two, three, and four. Give me some toe forwards. Good. And this is four. Three, good. Two, and one. March it out. Nice. Now I just want you to do arms up in a circle like this, okay? Yes. Give me up and down. Good. Up and down. Breathe. Up and down. One more. Up and down. And rest. Okay, nice job in this warmup. Take a quick pause here, and we'll get started with the cardio portion of our workout. Let's just march it out a bit here, okay? So our first move is gonna be a step forward, okay? Step forward, and we're moving our arms out, okay? So we're on, so give me some goalpost arms, okay? We're stepping it forward, so we're putting that weight in the ball of our foot forward, okay? And breathe. Yeah, just opening it up. Very nice. Yes. You're really pulling your shoulder blades together here. And rest. Okay, nice. Really nice work. Okay. Okay, next move is basically a hamstring curl with the pull back, okay? We're pulling our shoulder blades together. So we're shifting our weight, and we're gonna lift our heel up back. Now, if you can't lift your heel very high, that's okay. Yeah. Okay? Yeah. And we're on right now. See, so what we're doing here is we're weight shifting, okay? Transferring that weight from side to side. Oh, really? Oh, I'm not even gonna comment on that. And breathe. Pulling our arms back, shoulder blades together here. Very nice and gentle. Here we go. It's like balance. Yes, that's right. Breathe, breathe, breathe. Yes, we're working on our balance. This is super important because we're all about preventing falls, right? So we gotta work on our balance, okay? All right. So now we're just gonna do a side step with the backstroke. So step it, backstroke, okay? Okay, give me some side steps. Yeah, with that backstroke. Good. Do these for 20 seconds, and you just do as many as you can, okay? We're just going real gentle here. That's right. We're working on our mobility, okay? And you can get some cardio work in here as well. Yeah, that's true. Okay? Anything with the arms. Anything with the arms going up, that's right. Okay, and march it out. Good work. Okay. Nice work, everybody. Next thing we're gonna do is basically a one, two, three step with a kick, okay? So let's try that forward, okay? All right. So basically one, two, three with a kick, and back, two, and kick. Okay, we're on. And we're on now, go. And kick slow, one, two, three, and kick. Good, one, and kick. Working on your coordination here and working those back leg muscles. Get a little dance move. That's right. Yeah. Rock it to be jealous. That's right. And march it out. Okay, good work. Okay. So our last move in this five move series here, is this gonna be, we're actually doing a diagonal step back, okay? Arms out and then close them in. So it's stepping back and close. Okay, so opening and closing, okay? Here we go. Yeah, there we go. So open it. And you can open your arms up too, mom. Open. Yes, as you step back. Good, yes. That's right. And open and close. Open and close. Very good. Very nice. This is it. Good. And rest. Very nice. Okay, so that was our first set of five exercises. We're gonna do those one more time. Okay? Very gentle, really working upper back muscles while we do some cardio work. Okay, so we're doing that first one is that step out, right? The goalpost arms, right? Step it out, right. And the weight is in ball of your foot here. I feel that. On the ball of your foot? Yes, right, as you step it out, right? Oh, okay. You're stepping forward, right? Stepping forward. And stepping forward. Stepping forward, good. Keep it going. That's nice. And breathe, everybody. Yeah, don't forget to breathe. Good work. Okay, march it out. Nice work. Yeah. Okay, you may see Mochi running around here. We're actually taping in the morning and this is when he's very active, so. Yeah, we're trying to get him moving too. Get him moving in the morning, that's right. Okay, we're doing that hamstring curl. Okay, so step it right and lift it. Okay, and then pull it back with the arms. Okay, good. So I want you to pull your shoulder blades together, okay? Not just pulling the elbows back. It is about pulling your shoulder blades together, strengthening those upper back muscles. Okay, so we're doing a lot here. Shifting weight. Yeah, balance here. Balance, absolutely. Coordination and rest. Very nice. Okay, good work. We're going into that backstroke mode with the side step next, okay? Keep those feet moving. My feet are moving. That's right. You know, in this kind of activity, again, you're hitting your feet on the ground. You're challenging all the bones in your lower body. Okay, so we're stepping it out with the backstroke. Step out. Give me some side step. Yeah, that's it. Okay, real gentle. If you wanted to speed this up, you can, but we're good here. Okay? I'm at good old mama's pace. That's right. Make sure you're breathing, okay? And breathe and rest. Very nice. You don't have to go fast. You go at your own pace. But if you want to ramp up and get a little bit more challenge for your heart, ramp it up. You go at your own pace. Okay, we're doing that one, two, three with a kick. Let's do it from side to side this time, okay? Here we go. One, two, three, and kick, okay? Two, three, kick. Good. Two, and kick. Yes. This is a really nice rock cat move here. Yeah. Don't be ambitious. Really kick it. But go at your own pace. You don't have to go high. You can even just give me a toe tap here. We don't want to fall over, yeah? No. Okay, keep going. And breathe. Okay, good. March it out. Okay, good work. Okay, last move in this series is that step back with the arms out, right? Okay, so look right like that, right? That diagonal thing going on, okay? Yeah. Okay, that's right. Okay, good. And we're on now. Okay, step it back and close. Open and close. Good. Open. Yeah. And same thing. You know, we're pulling our shoulder blades together, right? Got these goal posts, nice goal post arms. And opening it up and then closing. Good. Very nice. And breathe, everybody. Okay, march it out. Won't stop breathing. I'm gonna take a little break here, okay? All right. I'm gonna take about 40 seconds and just rest because we're gonna do a different set of five exercises. Okay. Okay? My bones are happy. Yeah. Bones are saying yes. Thank you. Bones and bones and bones. Remember that song? Then bones and bones and dry bones. Oh. That's probably dating myself a lot. You know, I vaguely remember that. I don't know if it came from you or someone else, but I do kind of remember it. Okay, so our first move in our next five exercise series, this is gonna be toe taps with arm scoops. Just want you to do this thing with the arms. So putting your toe out and putting those arms up. Okay, so we're on. Yeah, just like that. Arms. Give me some big arms. Big arms. Yes. Big arms. And breathe. I mean, this motion, I can actually feel the challenge from my heart on that one. This is a good one. And rest. Okay, good work. Might be good for osteoporosis, but it's good for a lot of other things. Okay, now this one is gonna be a different kind of tempo, okay? What I want you to try to do is just do one leg lift. So it's kind of like a knee up. Okay? Okay. Okay, and knee up, right? Okay. Let's start now. Go. So shifting the weight up and up, right? Up and up. Good. Up. Another balance move. That's right, yep. I wanna work your balance here. And if you can't lift your knee, don't do it. Just do these little toe taps here, okay? But at the same time, you are weight shifting, even if you can't lift your leg up, okay? This is what I want. Okay, good, march it out. Nice work, everybody. Okay. Now, this is what we're gonna do. We're gonna step it in and out. Yeah, step it in, center, in. We're gonna do goalposts. Goalposts, in. I'm doing my thing. Goalposts, in. Here we go. Goalposts, in. Yeah, so center. I'm sorry, sorry. And then open and close. And open and close. Yep, so we've done this move. We have? In the other one. Oh, other series. Breathe, everybody. Sorry I had you. I was a little bit off in the beginning there. Yeah. Okay, and rest. Okay, nice. Nice work. Okay. All right. Next one we're just gonna do is a step forward with diagonal. So it's just basically step and touch. Step and touch, okay? Yep. I'm not even gonna comment on that. So step. Here and we're on. Lots of sound effects happening in this workout. I'm just testing you. I don't think people can understand what's happening here. Okay, keep going. It's breakfast again. And march it out. Okay, we're not gonna get into detail. Too much information. All right. Oh boy. These are, this is definitely not rehearsed. Can you tell? Okay. All right. Here we go. We're gonna do some heel touches and we're gonna put our arms up. Okay. Heel touches with the arms up. Nice and easy. Here we go. Good. I'm challenging you. Get your heart rate up. You may feel yourself wanting to go faster and if you wanna go faster, please do. Go ahead, yeah. You can do it. That's right. And breathe, everyone. What part? Okay. And march it out. Good work. Okay, excellent. So that was our second round of five exercises. We're gonna do that one more time. Okay. All right. So that first exercise was that toe touches with the arm scoops. Okay. Toe touches with the arm scoops. Okay. And we're on. So what's next? Oh, we're cheating. I'm giving you a little bit of credit. Extra credit. So you're ready for the move. Yeah. You're just like lifting things up. We all wanna have an uplifting day, right? That's for sure. You know, good for you for showing up today, doing this workout. Very good for you. And march it out. Okay, good. Well. Breathe. It's just your process exercise, but it's good for everything too, I think. It sure is. Anyone can benefit. Yes. And again, you know, we don't have any twisting or bending in this workout. This is kind of a slow cut. Yeah, nice and gradual. Okay. Next one, we're doing that weight shifting with the one leg pause, right? Right? Just weight shifting. You can do whatever you want with your arms. You can do a robot move. You want. Right? Or if you can't lift your leg up, that's okay too. Just weight shift like here. That's right. Okay. But we're gonna lift our knee up. And weight shift. Good. Nice. Work it out. March it out. So it's really, yeah. So, you know, we're moving in all directions, which is really challenging, you know, your lower body so that the goal here is to prevent falls, right? Okay. All right. Okay. Good for balance. Yeah. Okay. So this is the kind of tricky one is where we're closing and then we're opening and we're closing, opening. Good. You did this move. Yep. And close. Good. And breathe everyone. Yeah. Don't stop breathing. Ah, don't stop breathing. But you're working your upper back here. You're working your glutes, your quads. The whole shebang. Yeah, the whole shebang. Okay, march it out. Good work. Okay. Very good. Breathe. Breathe, breathe, breathe. Just check your posture. Make sure you're breathing. Yeah. Okay. Relax your shoulders. Don't punch your shoulders. Okay. Next move is that side step. And we're gonna do it with the arm up, right? Side step, arm up. Good. Yep. One arm. Very good. Breathe everyone. Yeah. Nice work. Looking good. Yes. I like these moves too because it really, you know, makes your muscles extend, you know, improve flexibility and mobility. Okay. March it out. The hardest pump and the hardest move. Yes. It's good. Okay. Nice gentle workout. Okay. This is the last move. Yay! Last aerobic move. Yay! All right. Cheers, cheers. All right. It's basically that heel touch with the arms up. Okay. All right. And we're on. Now, here we go. Heel touch, arms up. Good. Just like reach. Reach for the sky. Yeah. It's like, I am so happy. And we're happy to be with you today. Yeah. Great job on showing up. Yeah. Excellent. You know, every little bit counts. Okay. All right. And march it out. Really great work on this weight-bearing aerobic portion of our workout. Okay. So you may want to take a pause here, drink some water because we're going to get into some gentle strength training after this one. Okay. All right. So take a pause here. See you in a bit. Now we're ready to get into the strength portion of our workout. All right. So you can do this without any weights. Okay. But we want you to try to challenge yourself with weights. You know, if you can. So water bottles, cans, it's fine. My mom is using two and three pound weights and I'm using five and eight pound weights. All right. And what else can I tell you about that? That's pretty much it. If you just pace yourself, we're doing 40 second rounds. I want you to do as many reps as you can. Aim for eight to 10. And if you can't do that many, that's okay. You build up slowly and gradually. You do what you can. Okay. So let me demonstrate the first exercise. You can pick up your weights, mom. First exercise is a mini squat. So you're sitting your butt back. Spine is straight in line with your head and we're doing a shoulder raise, shoulder press. Okay. So here we go. We're on. So mini squat, shoulder raise. Mini squat. See my back is straight in line with my head. I'm not rounding my back. That's what we don't want. Please don't round your back. And you don't have to go deep with these little mini squats. It's almost like just sitting your butt back as if you're sitting in a chair. All right. And weights down. You can just let your, when you come down, just have your arms straight at your sides. Yeah. You're all gentle. Okay. And breathe everybody. And breathe out as you push up. Good. And mini squat. And up. Very nice. Okay. And rest. Good work. Okay. Our next exercise, basically like a upright row. So feet are shoulder width apart. Slight bend in the knees. Okay. Shoulders back and down. All right. And we're gonna have slight bend in our elbows here. Okay. So we start. And all we're gonna do is lift it up and down. That's not bringing your elbows up. It's lifting the weights up and down. Here you go. Weights up and down. Good. And breathe. Very nice. You're probably feeling like you're, you might want to lean forward, but really engage your core here, your torso to keep you upright. And remember those shoulders are back and down. Okay. Yeah. And breathe. Probably feeling this in your arms. Yeah. Very nice. My shoulders are definitely. Uh-huh. And breathe. And very nice. Keep going. Good work. And, and rest. Really nice. Okay. Excellent work. Okay. Next move is called a sumo squat. So it's really wide stance on the legs. Okay. When your feet flared out slightly. Okay. And what we're gonna do is make sure that your knees are tracking over your toes. You're like between your big toe and your second toe. You're just gonna lower yourself down and up. Make sure that you keep your back straight. Okay. You're not rounding your back. Okay. Keep your weight just hanging mom. You don't have to do anything with your arms. It's all about your lower body here. Come and squeeze at the top. And again, you don't have to go deep. Just a little mini thing. But make sure you have those knees flared out. You don't want your knees to cave in. Gentle, gentle. You're probably feeling this in your glutes. Mm-hmm. And your inner thighs. Yeah. Shoulders back and down. Interesting name, the sumo. The wrestlers, right? Yeah, I think it's because if you ever see a sumo wrestler rest, you know, they're kind of moving like this, right? Yeah, yeah. So that may be why. Okay. All right. Very nice. We're going to some shoulder raises. So feet solidly on the ground, shoulder width apart. Slight bend in the elbows here. Okay. All right. And we have our weights here. Yeah. All we're doing, elbows up and down to the sides. Elbows up and down to the side. Okay. Good. Good work, everyone. Breathe. Woo. Nice. Breathe, breathe, breathe. Good work. And yeah, check your posture here. Oh yeah. Okay. Your favorite word. Mm-hmm. Now it's important for your joints to be in alignment. Okay. Now breathe, everyone. Okay. Rest, rest, breathe. Here for about another five seconds here. Okay. Very nice. Oh, hello, my friend. And breathe. Very nice. Okay. Good work. Rest, everyone. Okay. All right. Our next move, we're just going to do a heel raise. So you want your weights or your hands just at your sides. Okay. Check your posture, shoulders back and down. Feet hip distance apart. And all we're doing is we're raising our heels up and down. I want you to go slowly on this one. Okay. Don't go fast. You can go fast if you want, but you're really going to start to feel it in your calves. Okay. So in terms of weight transfer, you're going on the balls of your feet. You feel like your weight, your weight going in between like your big toe and your second toe. Okay. Kind of concentrate the weight there and bring your heels down. Okay. Nice. So you see, it's a balanced move, right? Can you feel that? Yeah, I can feel it. You can kind of feel your calves engage here. And you know, if you need to rest, please do because I know that these can be challenging. Yeah. Okay. You can build up to these. Okay, nice. Okay, yeah. Kick your legs out a little bit on this one. Yeah, that's interesting. Yeah. Hey, good work. All right. Next move. Tricep extensions. Okay. So I want you to have a little bit wider stance here. Okay. I want you to have a nice solid base of support. Okay. We're going to work the upper body. Shoulders back and down. Bring your weights in, your hands in here. We're just going to flare them out. And then bring them in. Okay. Okay? Flare them out and bring them in. No, you're kissing here. Okay, good. Flare them out. It's your long arms. My long arms. Yes. We've talked about this before. You see the length of my mom's arms and mine. You can see I did not get that from my mom. And breathe. Speaking of sumo, I saw sumo oranges the other day. Yes, they are in season. They are in season. If you know what sumo oranges are, they're very ugly looking orange. They look very wrinkly, but they tend to be very sweet and they're delicious. Okay. Very nice. Rest, rest, rest, rest. Really good. Okay. Our last move here, everyone, is our bicep curl. Okay. So again, give me a nice solid base of support here. We'll go shoulder width apart here. Elbows in, shoulders back and down. And I want you to go raise them from the sides here. Go to the side. Yes. Keep good posture. Breathe. Very nice work, everybody. Good work. Okay. Up and down. Really good. Very proud of you for showing up for this workout. Absolutely. Hang in there. You're doing great. But you know, you're making an investment in your health. Absolutely. And our hope is that you start to feel stronger. More energy. Yeah, which makes you feel better. So you can do more things. Exactly. Okay. Which is great. The weather's gonna be nicer. You get out there. And rest, everyone. Okay, weights down. Okay. That was one round. Now, if you want more challenge, please do that round again. We did one set. I'd love for you to even aim for two or three sets of those. Okay. Should we rest after? Yes. You can rest in between the sessions, the weight training sessions. You can rest like, you know, we just did that one session. Rest two minutes, three minutes. Then do another round. Okay. All right, very nice. All right, I'm just cooling it down here now. Okay. Yeah, side to side. I thought you were going into a dance move. We could do that. We could do like cardio strength, then dance. Yeah. All right, really good. Okay, I'm gonna give you a nice side stretch on the legs. Okay, wide stance here. Okay. And then I want you to weight shift to your right, knee over ankle, left leg straight out. So you may find yourself like sitting back a bit, which is great. Sit your butt back just a bit. Okay, good. And other way, other way. Good. Yeah. And breathe. Very nice, you did a lot of leg work. Yeah. Really great stuff. Okay, good. And let's switch it over. We're gonna do that calf stretch, mom. You can do it against the wall if you want. My backside? Mm-hmm. It's just easier, you know, to have that nice resistance. You can do it on a countertop as well, everyone. Absolutely. Okay, but knee over ankle, back leg straight out. I know we do this one a lot, but this is one of my favorite stretches because- Let's go for the calves. Calves, but also opens up the hip, which is fantastic. Okay, and let's switch sides. Okay. Yeah. Oh. Yeah, very good. Okay, same thing. Breathe. Shoulders face to the side, to the right here. That's good. I feel a nice stretch in my hip, I love it. Okay, good work. All right, come back to center. Give me some shoulder rolls. Woo. You did some big shoulder work here. Yeah. And arm work, reverse it. Three, four. You feel it tomorrow, you just take a rest, right? Yes, okay, and just nice, nice side stretch. Yeah. You know, you may feel some soreness tomorrow, and if you do, that's good. You shouldn't feel pain. If you ever feel pain at any time, please stop. That's not good, yeah. No, okay? But if some soreness is good, that means that you are building muscle, okay? Which is what we want. Gotta challenge those muscles to build muscle. And rest. Okay, in three, inhale, exhales, and we're out. Here we go. Inhale. And exhale. Good. Inhale. And exhale. And inhale. And exhale. Okay, good, you wanna do a little stretch over the side? Okay, we can do that. Okay, good. Stretch the other side. And nice, and come down. Good job. Excellent work on this no twisting, no bending workout. You did cardio aerobic work. You did strength training. Good job, excellent work. Great job on showing up. All right, thank you so much for joining us. It's always a joy to spend time with you and work out and get stronger together. 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