Adequate exercise is crucial to maintain fitness and keep muscles strong.

FEED YOUR MUSCLES FOR EVERYDAY STRENGTH

EXERCISE

Level 1 

Level 2

Level 3

It’s important to stay healthy and active, regardless of age. Adequate exercise is crucial to maintain fitness and keep muscles strong. That is why it’s good to exercise moderately for half an hour a day. If that’s difficult, for example because of physical limitations, any physical activity will help to improve muscles. This can easily be achieved in simple ways, such as walking or cycling to friends and family, or to a shop to run errands. You can also do a 7-minute muscle training exercise at home.

Start slowly and keep going. You’ll soon notice real physical improvement. By using the following seven simple exercises you can improve your fitness without over exerting yourself. And remember, it’s never too late to start exercising. 

It’s important to stay healthy and active, regardless of age. Adequate exercise is crucial to maintain fitness and keep muscles strong. That is why it’s good to exercise moderately for half an hour a day. If that’s difficult, for example because of physical limitations, any physical activity will help to improve muscles. This can easily be achieved in simple ways, such as walking or cycling to friends and family, or to a shop to run errands. You can also do a 7-minute muscle training exercise at home.

Start slowly and keep going. You’ll soon notice real physical improvement. By using the following seven simple exercises you can improve your fitness without over exerting yourself. And remember, it’s never too late to start exercising. You can do these exercises several times a day, for example after each meal. If necessary, lean on a chair when performing the exercises. You can use small dumbbells to make the exercises more challenging. Below you will find different muscle exercises that you can perform depending on your condition (level 1,2,3).

Hilde Junier
Sports instructor / Yoga teacher

You can do these exercises several times a day, for example after each meal. If necessary, lean on a chair when performing the exercises. You can use small dumbbells to make the exercises more challenging. Below you will find different muscle exercises that you can perform depending on your condition (level 1,2,3).

Hilde Junier
Sports instructor / Yoga teacher

These exercises are intended for people who are healthy and fit. Do you have physical complaints? Before starting the exercises, discuss with your doctor or physiotherapist about the feasibility and appropriate intensity of the exercises. The same applies if you experience pain or complaints during the execution of the exercises.

7-MINUTE MUSCLE TRAINING
LEVEL 1

LIFT KNEES
Raise your knee as high as possible. Alternate left and right.

ALMOST SITTING
Pretend to sit down; when you almost touch the chair, stand up again.

MOVE LEGS
Extend your leg forward and bend it again. Alternate left and right.

Perform each exercise in a controlled manner for 30 seconds, then rest for 30 seconds.

BEND ARMS
Bend your arms and bring the hands to the shoulder.

LIFT ARMS
Raise your arms out sideways.

EXERCISE YOUR BALANCE
Bring your weight to the left and extend your right leg. Alternate left and right.

MAKE YOURSELF TALL
Extend your arm all the way up and make yourself tall. Alternate left and right.

7-MINUTE MUSCLE TRAINING
LEVEL 2

RUNNING IN PLACE
Raise your knee as high as possible. Alternate left and right.

SQUATS
Push your hips back, bend your knees, and lower yourself. Keep your back straight and look ahead. Then return to the starting position.

LUNGES
Step forward and lower your upper body. Bend your knees until they both form a 90° angle. Then return to the starting position. Alternate left and right.

Perform each exercise in a controlled manner for 45 seconds, then rest for 15 seconds.

BEND ARMS WITH DUMBBELLS
Bend your arms and bring the hands to the shoulder.

LIFT ARMS WITH DUMBBELLS
Raise your arms out sideways.

DES POMPES
Place your palms against a table. Bend your elbows, keep your body in a straight line and lower your chest to the table. Then stretch your arms.

MAKE YOURSELF TALL
Extend your arm all the way up and make yourself tall. Alternate left and right.

7-MINUTE MUSCLE TRAINING
LEVEL 3

JUMPING JACK
Jump from a narrow to a wide position. At the same time raise your arms above your head.  

SQUATS WITH DUMBELLS
Push your hips back, bend your knees, and lower yourself. Keep your back straight and look ahead. Then return to the starting position.

LUNGES TWIST
Stand up straight with arms raised. Step forward with your right leg, bend both knees, and rotate your torso to the right. Return to the starting position and repeat the movement on the left.

Perform each exercise in a controlled manner for 45 seconds, then rest for 15 seconds.

BRIDGE
Bend your knees and place your feet flat on the mattress. Raise your hips and hold the bridge for 5 seconds.

LIFT ARMS WITH DUMBBELLS
Raise your arms out sideways.

PLANK
Get into a push up position; arms stretched forward, elbows under your shoulders and your feet hip width apart, resting your weight on your hands. Bend your elbows and rest your weight on your forearms and on your toes. Keep your body in a straight line.

MAKE YOURSELF TALL
Extend your arm all the way up and make yourself tall. Alternate left and right.