Wall Pilates for Seniors

Table of contents :
Contents
WALL PILATES............................................................................................ 1
HOW TO STAY MOTIVATED FOR SENIORS................................................... 4
HOW TO READ THIS BOOK ........................................................................ 8
WALL PILATES EXERCISES ENTRY LEVEL.....................................................10
WALL PILATES EXERCISES MORE ADVANCED ONES...................................46
30-DAY WORKOUT ...................................................................................78
HEALTHY LIFESTYLE TIPS...........................................................................98
CONCLUSION..........................................................................................100

Citation preview

Wall Pilates for Seniors

Copyright © 2023 by Alessandro Villanucci All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from the author, except for the inclusion of brief quotations in a review.

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Enjoy your Bonus Now! It's not over yet, there's another surprise for you. Book now for your free 1-on-1 Wall Pilates session with me! Simply write 'FREE CALL' to [email protected] and let's schedule a training together!

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Disclaimer The information provided in this book is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new fitness program or making any changes to an existing one. The author and publisher of this book are not responsible for any injury or health problems that may result from the use of the information in this book.

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Contents WALL PILATES............................................................................................ 1 HOW TO STAY MOTIVATED FOR SENIORS................................................... 4 HOW TO READ THIS BOOK ........................................................................ 8 WALL PILATES EXERCISES ENTRY LEVEL.....................................................10 WALL PILATES EXERCISES MORE ADVANCED ONES...................................46 30-DAY WORKOUT ...................................................................................78 HEALTHY LIFESTYLE TIPS...........................................................................98 CONCLUSION..........................................................................................100

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WALL PILATES EXERCISES ENTRY LEVEL

Standing Deep Breath

Wall Calf Stretch

Wall Assisted Leg Balance

Pag 10

Pag 12

Pag 14

Abductor Raise Wall Assisted

Hip Flexor Wall Assisted

Assisted Leg Extension

Pag 16

Pag 18

Pag 20

VI

Wall Assisted Leg Curl

Wall Chest Stretch

Press and Pull Arms

Pag 22

Pag 24

Pag 26

Press and Pull Arms to the Side

Wall Arm Push

Standing Wall Curls

Pag 28

Pag 30

Pag 32

VII

Alternating Arm Up-Down

Open Fingers Arm Up

Open Fingers Arm on The Side

Pag 34

Pag 36

Pag 38

Open Fingers in Front of You

Arm Windows

Wall Roll Down

Pag 40

Pag 42

Pag 44

VIII

WALL PILATES EXERCISES MORE ADVANCED ONES

Arm Circles

Wall Shoulder Stretch

Side Bend Over

Pag 46

Pag 48

Pag 50

Side Bend Over (Variation)

Wall Hands Walking

Pag 52

Pag 54

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Spider Fingers

Wall Push-up

Calf Raises Wall Assisted

Pag 56

Pag 58

Pag 60

Wall Sit

Wall Squats

Pag 62

Pag 64

X

Wall Supported Lunge

Wall Glute Bridge

Tibialis Raises

Pag 66

Pag 68

Pag 70

Hip Flexor Raise + Behind Kick

Wall Side Step

Wall Forearm Push

Pag 72

Pag 74

Pag 76

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WALL PILATES The Wall Pilates workout is a Pilates workout that uses your bodyweight and the resistance of the wall to tone your muscles and improve your flexibility at the same time. Additionally, you won’t have to worry about the cost or location of the reformer in your house - all you need is a wall!

Is Wall Pilates Effective? Short Answer: yes, definitely. Long Answer: the wall provides support and stability for people approaching this form of exercise making it accessible to everyone! However, Wall Pilates is not only beginnerfriendly but it can also challenge your body in positions that require balance and good posture, always providing you a feeling of security when exercising. Also, the wall does not only serve as assistance but also as a resistance, making your body stronger and ready to tackle daily life activities with ease! I can guarantee you, seeing hundreds of case studies, that a good session of Wall Pilates gives you the same benefits of a traditional Pilates Workout.

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BENEFITS FOR SENIORS Throughout the workout, the movements are slow and controlled, which makes it the perfect workout for anyone new to Pilates or looking for a low-impact workout. These are the main benefits that you will notice in the first few weeks of doing Wall Pilates: • More Confidence in Movement This is the first benefit you are going to notice. You are going to feel more confident as you explore movements that you have not used for ages. Beginner exercises are going to be the first step for you. Then, more advanced ones are going to be even more challenging, giving you a boost of confidence and self-esteem other than physical benefits.

• Improve Balance As we age we tend to be more sedentary and less active. This will ultimately leave us with a weak body and core. Wall Pilates is a great exercise to strengthen the abs and other muscles to improve your posture and balance. In fact, strengthening the deep abdominal muscles as well as muscle on your back and around your hips, will lead you to a better posture. How do we achieve that? The wall provides stability for your spine, which lets you focus on properly engaging your deep abdominal muscles – something that can be challenging for someone inexperienced or without a strong core.

• Improve Flexibility Pilates became popular in the first place because it did not focus on building muscle, but to get toned and flexible. The disadvantages of the traditional Pilates, however, is that it can be quite expensive and not many fitness centers teach them (let alone the ones who teach it properly, adjusting it to everyone’s fitness level).

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It means that many people decide to do it on their own. This will lead to bad execution and joint pain. Wall Pilates instead is way simpler and will make you more flexible and improve your fitness. This book will provide you with all the tools you need to perform it properly, in the comfort of your home! • Improve Muscular Endurance And Strength Wall Pilates is a great way to improve muscular endurance because the movements are slow and controlled. This forces your muscles to work for a sustained period of time. Some exercises, such as Arm Circles (pag. 46)or Wall Sits (pag. 62) require you to work your muscles for a relatively long period of time, making you stronger and more resilient. • Improve Posture Many exercises will focus on the flexibility and strength of the muscles around the spine, making it stronger and able to stay upright during the day without hunching. Consequently, it will also make your breathing pattern better as your chest and diaphragm will be opened up more.

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HOW TO STAY MOTIVATED FOR SENIORS 1. Set up a daily routine. If you know you are going to work out every day as soon as you wake up, it will become second nature and you will not think about it twice! Most people make the mistake of not planning their workout during the day. However, most days you will not feel as exercising, and so you will probably not work out. Here are a few moments in which is great to do the workout: • As soon as you wake up. • Before you cook lunch. • Before you have some daily commitment (Let’s say at 4 pm you know your nephew is coming to the house. Take 10-15 min before that and work out! You will also feel better once he arrives so that you can play with him!). • After your afternoon nap. • Before you cook dinner. • Before going to sleep (Not recommended as it might keep you up at night, but it works for some people). 2. Having a workout diary. This does not have to be anything crazy or too detailed if it seems like too much commitment.

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Simply having a piece of paper with some circles next to each day, and filling the circle the day in which you work out, even for just 2 minutes, will keep you accountable and motivate you to keep the strike going! Here’s how it would look like: September 2022

October 2022

November 2022

As you can see from this image from end of November (this is a client’s report of late 2022), She kept track of the day in which she worked out by filling the circles. As you can see, even though she missed some days every now and then, she has been quite consistent during those two months. Can you do better? 5

3. Think about the benefits you will get. This is about cost and benefits. Let’s assess the differences between exercising and not exercising. NOT EXERCISING The cost of not working out are: • Your health. • Your overall well-being. • Your energy levels are low all day. The benefits of not exercising are: • None EXERCISING The cost of exercising is: • 10-15 min of focus and daily practice, even when you do not feel like it. The benefits of exercising are: • Increased flexibility. • Improved well-being. • More energy during the day. • Stronger bones. • Increased balance. • Less risk of injury. • Increased coordination. • Increased strength. • Happier life. Your future is unwritten, choose it with simple actions!

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4. Reward yourself. Be proud of your progress, however small it might be. This can be: getting better at one exercise, finishing the workout you struggled with last week, feeling one exercise better and more effective than before…Those little self-esteem boosts will help you giving the confidence you need to keep going, and eventually notice even bigger improvements! 5. Enjoy the journey. There is nothing better than physical exercise and seeing how your body, sooner or later, adapts to it. It does not matter where you are now with your fitness level, 3 months from now you can be a different person if you stay consistent for a few minutes per day and have a good lifestyle. At times it will seem to take a step back, at times you will not feel great and prefer to watch TV. However, if you keep going when you do not feel like exercising, you will experience a life worth living (Imagine moving as you were in your 30s/40s….that would be very cool!).

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HOW TO READ THIS BOOK FOR MAXIMAL EFFECTIVENESS Here I will show you the best way to read this book. In fact, merely going through pages is not really effective. I highly recommend you to: • Start skimming through exercises and get a sense of it. Start from the Beginner ones (page 10) and then look for the More Advanced one (from page 46). You might also perform some exercises to get a taste on how they feel. • Once you get an idea, go to the workout routines (page 78) and understand how they work. • Lastly, before exercising, go through the exercise one more time to make sure to perform them well. Note: Workout routines are going to help you make the most out of it, and create a progression over time. However, if you just want to start from performing some exercises without a specific scheme, feel free to do so. Anything but lack of exercise is welcomed!

ARE YOU READY TO START?

Practical Benefits These exercises are great for seniors that want to exercise in a safe way without risk of injury whilst getting stronger and fitter!

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The main benefits of these exercises are (recap here in case you skipped the introduction): Better posture. • • • •

Increased energy during the day. More strength and balance. More flexible and pain-free joints. Muscle toning in all parts of your body.

Imagine having stronger and more resilient shoulders…You will then be better able to perform upper body exercises and activities, such as lifting small weights or carrying objects, without experiencing pain or discomfort. Imagine having strong knees and low back that allow you to walk, bend and move freely… This is what the following exercises will provide for you! • Less joint pain and muscle aching. • Moving Well and with less effort. • Avoid falling and injury prevention.

Exercise selection

The exercises are selected to make sure anyone can do it. In fact, exercises that required difficult movements of repetitively laying down on the floor and coming back up have been avoided. This is based on my experience with training 1-on-1 and online with seniors. Here are the exercises that will give you most benefits and with no risk. In many exercises I added some notes in case the tutorial and pictures are not enough. I am looking forward to you starting these exercises so that you can get fitter, move pain free and enjoy life!

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WALL PILATES EXERCISES ENTRY LEVEL Standing Deep Breath

Step 1- Inhale fully and expand your chest

Step 2- Exhale through your mouth and relax

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall. 3. Take a deep breath through your nose feeling your ribs getting bigger. 4. Exhale completely via your mouth, emptying your lungs. Breathing: • Inhale must be performed with your nose (if possible), exhale fully via your nose or mouth. The exhale must be longer than the inhale. Note: • If you experience discomfort having your head against the wall, just perform the movement with the head not in contact with it. Comfort is key!

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Wall Calf Stretch

Step 1

Step 2 - Feel right calf streching. Then, switch leg

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How to do it: 1. Stand in front of a wall with one foot forward and one foot back (You are going to stretch the calf of the back foot). 2. Place both hands on the wall and lean forward, keeping your back leg straight and your heel on the ground. 3. You should feel a stretch in your calf. Hold the position for 30 seconds, then switch legs.

Breathing: • Inhale and exhale slowly when holding the position. Do not hold your breath as it would tense your body. Note: • The more you lean forward with your hips into the wall, the more you will feel your calf stretching. For the first few sessions you will probably feel the stretch just by holding your leg straight and bringing it back whilst having your foot planted on the floor (do not lift your heel). By being consistent at it, you will increase your muscle tolerance and flexibility.

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Wall Assisted Leg Balance

Step 1

Step 2 - Lift your leg and balance on the other one. Use wall for assistance (lean with your foot on it if necessary).

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How to do it: 1. Stand in front of the wall one foot away from it, giving your back to the wall. 2. Bend one leg at 90° with shin parallel to the floor. 3. Spread your arms to help you keep your balance, if needed. 4. Try holding this position for 1-2’’ and then come back into the starting position. Feel free to touch the wall with the sole of your foot for assistance. 5. Then, repeat with the other leg. Breathing: • Breath normally, no tips needed.

Note: • This is a great workout that will help your coordination and balance, avoiding falling and other injuries that might happen during daily life activities.

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Abductor Raise Wall Assisted

Step 1

Step 2

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How to do it: 1. Stand next to a wall with your right shoulder close to it. Put your right hand in contact with the wall for assistance. 2. Stand on your right leg and lift your left leg on the side as high as you can. 3. Hold the contraction on top for 1’’. Then, come back slowly down into the starting position and repeat for the desired reps. 4. Lastly, Repeat for the other leg. Breathing: • Exhale via your mouth as you lift the leg and inhale via your nose as you come back into starting position. Note: • If you have knee problems, be sensible with these exercises. It might put unnecessary pressure on your standing leg at times. To avoid this you might try to put more pressure on the wall with your hand. This way the exercise will feel easier.

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Hip Flexor Wall Assisted

Step 1

Step 2- Lift your knee with thigh parallel to the floor

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How to do it: 1. Face the wall one or two feet away from it. Stand tall with hands on the side. 2. Now place your hands on the wall at shoulder height. This is your starting position. 3. Lift your right leg, bending your knee. At least, your thigh will be parallel to the floor. 4. Hold the contraction for 1’’, come back slowly down into the starting position, and repeat for the desired reps. Then do the other leg. Breathing: • Exhale via your mouth as you lift the knee and inhale via your nose as you come back into starting position. Note: • Aim to lift your knees towards your chest whilst keeping your trunk straight. That is going to be impossible but it’s a good teaching point to make sure you have the right execution.

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Assisted Leg Extension

Step 1

Step 2- Straighten your leg

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How to do it: 1. Sit on a chair comfortably with your back straight and chest up. 2. Lift one leg until it is straight. You will feel a nice contraction on your thighs. 3. Come back down slowly and repeat for the desired sets. Then, repeat with the other leg.

Breathing: • Exhale via your mouth as you lift the leg straight in front of you and inhale via your nose as you come back into starting position. Note: • The first few times you do this exercise do not necessarily straighten your leg completely. Build up your range of motion with time and patience!

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Wall Assisted Leg Curl

Step 1

Step 2- lift your left leg. Hold the position for 1-2’’ and then repeat on the other side. How

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How to do it: 1. Stand in front of the wall one foot away from it. Place your hands on the wall. 2. Lift one foot up by bending your knee at 90°. Hold the position for 1’’. Shin will be parallel to the floor. 3. Come back down slowly and repeat for the desired sets. Then repeat with the other leg.

Breathing: • Exhale via your mouth as you lift the leg and bend your knees, and inhale via your nose as you come back into starting position Note: • Be very sensible (or avoid) this exercise if you feel very weak at your knees. This is because it puts some pressure on your standing leg that for some people is too much. If you feel too much pressure on your standing leg, try leaning more into the wall. If you still feel discomfort on your balancing leg, avoid this exercise and try it again in the future.

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Wall Chest Stretch

Move your chest forward in the opposite direction of wall to feel the stretch.

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How to do it: 1. Stand facing a wall and place one hand on the wall at shoulder height. 2. Rotate your body away from the wall and rest your forearm against a wall with your fingers pointing towards the ceiling, keeping your arm straight, until you feel a stretch in your chest. Push your chest in front of your arm to feel more the stretch. 3. Hold the position for 30’’, then switch sides.

Breathing: • Make sure to keep breathing slowly, inhaling through your nose and exhaling through your mouth. This will make sure your muscles are relaxed and you will get more out of your stretching. Note: • In case you do not feel it, focus on opening up your chest. You will definitely feel a relaxing sensation. Also, be sensible and do not put too much pressure. A gentle stretch is more than enough!

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Press and Pull Arms

Step 1- Straighten your arms in front of you

Step 2- Bring your hands towards your shoulders.

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Lift your arms up in front of you at 90° with palms facing up. This will be your starting position. 4. From this position move your forearm so that your hands get close to your shoulders. And then come back into the starting position and perform the desired number of reps.

Breathing: • No tips needed.

Note: • Feel free to squeeze your hand into a fist if you like (some people feel stronger once they do it this way).

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Press and Pull Arms to the Side

Step 1 - Bring your hands towards your shoulders.

Step 2- Open up your arms laterally.

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Lift your arms up in front of you at 90° with palms facing up. Move your elbows to the side just in front of the wall (not touching). This will be your starting position. 4. From this position move your forearm so that your hands get closer to your shoulders. And then come back into the starting position and repeat for the desired reps.

Breathing: • No tips needed.

Note: • Open up your arms to the side as it feels comfortable. Some people, based on my 1- on-1 experience training seniors on wall pilates, cannot open up their arms too wide. That’s fine! Do the best you can and in just a few sessions, you will be surprised by your improvements!

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Wall Arm Push

Push with your palms on the wall. Hold the contraction for 1-2’’ and release.

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Press the palm of your hands against the wall for 1-2’’. You are going to feel your arms working. 4. Then release for a few seconds and repeat for the desired amount of reps.

Breathing: • Simply focusing on inhaling once resting, so you have more energy during the exercise.

Note: • Be sensible the first time you do it. Pressing against the wall for some people gets com competitive (I promise you cannot move it, unfortunately!). Apply enough pressure to feel your arm working without overdoing it.

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Standing Wall Curls

Step 1

Step 2

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. With your arms down next your body and squeezing your fist, lift your hand towards your shoulders without moving your elbows. 4. Focus on squeezing your biceps as you lift your forearm up. It will make it more effective. 5. Come back into the starting position with hands next to your hips and repeat for as many reps desired. Breathing: • No tips needed.

Note: • Feel free to use some small dumbbells to make it more challenging if you have access to them.

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Alternating Arm Up-Down

Step 1

Step 2- Lift your hand at shoulder height.

Step 3 - Then come back into starting position and switch arm

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Lift one arm over your head and the other one keep it down next to your hips. Alternate the movement. Lift the arm whilst bending your elbows (imagine it’s a two-step movement; first you bring your hand towards your shoulder and then you lift your arms completely over your head). 4. Try not to tilt side to side but to keep your trunk straight. You are doing a great job for your balance and coordination. Breathing: • No tips needed.

Note: • Some people experience discomfort whilst pressing their arm completely over your head. If that’s you, lift it slightly forward so to avoid aching shoulder and still get the benefits of it.

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Open Fingers Arm Up

Step 1- Open up your fingers.

Step 2- Close into a fist.

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Lift your arms straight over your head. Open and close your fist.

Breathing: • No tips needed.

Note: • As for the previous exercise, avoid doing it if you have pain in your shoulders.

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Open Fingers Arm on The Side

Step 1 - Open your fingers

Step 2 - Close into a fist

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Lift your arms on the side parallel to the floor. Open and close your fist. Breathing: • No tips needed. Note: • Remember to keep having a tall posture and keep breathing!

Hey, don't forget you can book your free 1-on-1 Wall Pilates session with me! Just shoot an email with 'FREE CALL' to [email protected] and let's set up a training session together!

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Open Fingers in Front of You

Step 1 - Close into a fist.

Step 2- Open your fingers.

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Lift your arms on the side parallel to the floor. Open and close your fist. Breathing: • No tips needed. Note: • No note needed.

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Arm Windows

Step 1 -Forearms parallel to the floor.

Step 2 - Lift forearms vertical to the floor

Step 3- Extend your arms over your head

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How to do it: 1. Stand tall very close to the wall giving your back to it. Place your arms at shoulder height with your elbows and the back of your arms against the wall. 2. From that position, keeping the position of your hand the same, lift your forearm, keeping it parallel to the floor. 3. Then, slide the arms up and extend them over your head. 4. Then, come back into starting position and repeat for the mentioned reps. Breathing: • Especially when you feel some stiffness and discomfort, make sure to breathe slowly and deeply as it will loosen up your muscles, and help you perform the exercise better. Note: • Based on mobility on your shoulders you may not touch the wall with the back of your arms. If so, no problem. Just do the best you can without forcing it by pressing your rib cage forward as it might cause low back and shoulder pain.

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Wall Roll Down

Starting position

Final position

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How to do it: 1. Stand with your back in touch with the wall. Bend your knees slightly. 2. Position the palms of your hands on your thighs and push your low back against the wall, bracing your core. 3. Then, slowly roll down and away from the wall until your hands touch your toes. Keep the knees soft as you do so. 4. Lastly, come back into starting position and repeat for the reps mentioned in the plan.

Breathing: • As you roll down exhale through your nose and mouth. When doing so, release all the tension on your back and simply let go. This will help you release the tension you might have accumulated on your upper back and feel a sense of relaxation you might experience rarely.

Note: • Some people struggle with this one at first as it might require quite a bit of flexibility. My suggestion is to work to a pain-free level. Even if the range of motion is very little or non-existent, if you keep doing it you will eventually improve. The benefits are immense for your back, posture, and overall well-being.

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WALL PILATES EXERCISES MORE ADVANCED ONES Arm Circles

Make small circles with your arms

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How to do it: 1. Stand in front of a wall two feet away from it. 2. At that point, lift the arm on the side parallel to the floor. 3. Now make small circles with your arms (alternate clockwise and anticlockwise as mentioned in the 30-day workout plan at page 78). You are going to feel your shoulders working to keep that position.

Breathing: • Make sure not to hold your breath. Keep breathing normally through your nose both inhale and exhale. Note: • Make sure to keep a good posture during the movement. It is quite common to start hunching once it gets difficult as well as lowering your arms (aim always to have them parallel to the floor).

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Wall Shoulder Stretch

Step 1 - Stand in front of the wall with hand on it.

Step 2 - Push hips back and lean forward keeping your back straight.

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How to do it: 1. Stand facing a wall two-three feet away from it. Place both hands on the wall, shoulder-width apart. Place both hands on the wall and bend forward. Keep your legs straight and your heels on the ground.. 2. Lower your chest toward the ground and push hips back, exhale all your air via your mouth as you do so. Keep your arms straight, until you feel your shoulders lengthen. 3. Hold it for 30’’ and then release. 4. Bonus Point: If you want, you can take a second longer exhale when stretching and try to go deeper into it. Breathing: • Inhale via your nose and exhale via your mouth during execution. Note: • Be sensible, start with a very small range of motion. Just enough to feel some stretch on your shoulder and side of your back will do for the first few weeks. Over time I promise you will see improvements.

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Side Bend Over

Step 1

Step 2

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How to do it: 1. Stand in front of a wall facing forward, shoulder relaxed with your back against the wall. Arms on the side. The back of the shoulder does not touch the wall. 2. At that point you should be feeling the back of your head, mid-upper back and butt/hips in contact with the wall (You might have to walk a bit further away from the wall with your feet to get into this position). 3. Lift your right arm straight over your head and lean on the left side stretching your back. Exhale via your mouth as you do so. This should be a very gentle movement and not rushed. Hold it for 1’’. 4. Then come back into the starting position and repeat on the other side. If comfortable, keep your upper back and hips in contact with the wall to make sure you have a nice posture as well as having support. Breathing: • No tips needed, other than exhaling as you bend on one side as mentioned above. Note: • Do the range of motion you feel comfortable with. If you feel comfortable just by bending slightly to the side that’s absolutely fine! You are doing great! I have had many clients that start with little or no movement, and in a few weeks they noticed massive changes!

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Side Bend Over (Variation)

Step 1

Step 2- Lift the left arm over your head

Step 3- Exhale, and bend towards the wall

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How to do it: 1. Place yourself next to a wall and face one side. Maintain a straight arm while keeping your palm in contact with the wall. 2. From this position, reach over your head with the other arm and lean towards the wall. 3. As you lean, exhale the air from your nose or mouth completely, releasing all the tension. 4. Hold that position for a 1-2’’. 5. Come back into the starting position and repeat for the desired sets. Then, switch side. Breathing: • As mentioned, exhale from your nose or mouth as you lean towards the wall. Then, inhale or come back up into the starting position. Note: • Some people prefer this variation to the previous one as it gives them more support as well as allowing for more range of motion. Try both and see what you like!

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Wall Hands Walking

Step 1

Step 2 Move one hand at a time

Step 3- Final position. Then, come back into starting position and repeat.

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How to do it: 1. Stand in front of the wall at an arm distance. 2. Put your hands against the wall roughly at face-height. 3. Move your hands up until you no longer can go up. Then, come back down until face height. 4. Repeat for the desired amount of reps. Breathing: • Make sure not to hold your breath. Keep breathing normally through your nose both inhale and exhale. Note: • If you have had wrist pain in the past avoid going with arms shoulder-height as it can put unnecessary pressure on your wrist.

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Spider Fingers

Step 1- Start with fingers at shoulder height

Step 2- Slowly move your fingers just above your head.

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How to do it: 1. Face the wall a foot away from it. Stand tall with hands on the side. 2. Place your hands on the wall at shoulder-height. This is your starting position. 3. Start to move your hands up whilst using all your ten fingers. 4. Stop when arms are completely straight, and come back into starting position.

Breathing: • Make sure not to hold your breath. Keep breathing normally through your nose both inhale and exhale. Note: • This exercise is amazing especially if you put the effort to use all the tendons on your hands and avoid pain and discomfort.

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Wall Push-up

Step 1 start with arms straight.

Step 2 - lean towards the wall and push back up into starting position. Then, repeat.

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How to do it: 1. Face the wall a foot away from it. Stand tall with hands on the side. 2. Place your hands on the wall at shoulder-height. This is your starting position. 3. Place your hands shoulder-height slightly wider than shoulder-width. 4. Lean slightly forward to perform a wall pushup. Inhale via your nose as you do so. Once you get to 90° come back into the starting position by pushing with your hands on the wall. Repeat for the desired sets. Exhale via your nose (or mouth) as you push up. Breathing: • No major tips are needed other than the note mentioned above during descend and push. Note: • Make sure not to flare out the elbow too much as it might be uncomfortable for your shoulder. See pictures for the right technique to use. Also, as you lean forward you will inevitably go on the ball of your feet. That’s completely fine!.

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Calf Raises Wall Assisted

Hold the contraction on top for 1’’

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How to do it: 1. Stand in front of the wall with your hands on it for assistance. 2. Push through the ball off your feet so as to lift your heels. 3. Hold the contraction on top for half a second. Then come back down slowly into the starting position. Repeat for the desired sets.

Breathing: • Make sure not to hold your breath. Keep breathing normally through your nose both inhale and exhale. Giving more teaching points on this one would not be necessary and give you too much to think without actual benefits. Note: • At first start by doing just a few reps, as it will be mentioned in the workout routine. Some people experience cramps as they are not used to it. Do not feel discouraged if that happens. It means you are working a muscle that has not been working that hard for a long time, you are doing great!

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Wall Sit

Ideal Technique

Easier Version

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How to do it: 1. Use the wall for assistance. 2. Sit with your back in contact with the wall and legs bent at 90° and thighs parallel to the floor. Hands on the side. 3. You can start with an easier angle to get used to the movement. The end goal is 90° at the knee.

Breathing: • Make sure not to hold your breath. This is quite common in this exercise. Try avoiding doing that. Keep breathing normally through your nose both inhale and exhale.

Note: • This is a very challenging exercise. Make sure to master other exercises before attempting this one. Being able to hold 1 minute in this position would be amazing!

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Wall Squats

Step 1- Stand feet hip width apart with arms straight.

Step 2 - Squat down with thigh parallel to the floor. Then, push back up.

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How to do it: 1. Stand in front of a wall, roughly one-two feet away from it, facing your back to the wall. Feet hip-width apart and toes pointing slightly out. 2. Bring your arms in front of you and squat down by bending your knees and hips (Imagine sitting back if that helps). 3. Go down as as comfortable as possible, ideally 90°,and then push back up, coming back into the starting position. Breathing: • Inhale through your nose as you come down, and exhale through your nose or mouth as you come back up.

Note: • The wall behind you helps as a support. In fact, the closer you are the easier it would be as the butt would touch the wall sooner. It also helps in case you lose balance to assist you (very uncommon but for safety is better to be aware of it).

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Wall Supported Lunge

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How to do it: 1. Stand two feet in front of a wall with your hands on it. Hands just below shoulder height. 2. Left toes are going to be right against the wall. 3. Step back with the right foot whilst having your hands against the wall. Only the ball of your right foot is going to make contact with the floor. 4. Bend your left knee and go down in half-a -squat with your back knee almost touching the floor (this is the end goal). Make sure to keep your trunk straight without leaning into the wall. 5. Hold it for a moment and then push back up into starting position. 6. Repeat for the desired sets and then switch legs. Breathing: • Inhale via through your nose as you lower come down, and exhale via through your nose or mouth as you come back up and come back into starting position.

Note: • Great exercise for hip and pelvis alignment. This can be considered an advanced exercise as it works one leg at a time. It is very functional as it works unilaterally, and most activities in real life happen in that way. Build up your range of motion slowly and do not go too fast too soon! There is no need for you to get with the back knee to almost touch the floor. However, in a few weeks of training you will definitely get there!

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Wall Glute Bridge

Step 1- Lay down with feet on the wall.

Step 2- Push hips up and hold it for 1’’.

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How to do it: 1. With your arms by your sides, lie on your back with your feet hip-width apart, on the wall, knees bent, legs at a 90° angle, and thighs perpendicular to the floor. 2. Lift your hips and squeeze your glutes. 3. Come back into the starting position and repeat for the desired number of reps. Breathing: • Inhale as you lower down, and exhale as you lift your hips and squeeze your glutes. Note: • This exercise is already quite advanced. As a further progression, you can do it on leg with on one lifted at all times.

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Tibialis Raise

start with feet flat on the floor and glutes on the wall

Lift your toes as high as you can

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How to do it: 1. Stand with your butt touching the wall and slightly leaning forward to start. 2. Finding a comfortable distance (usually two feet from the wall is a good standard. Start closer for the first few sessions). 3. Flex your feet up while keeping your knees straight. Lift it up as high as you can. When flexing the feet up, apply pressure with your heels on the ground. 4. Keep that position for 1’’ (you should be feeling the muscle in front of your shins working) 5. Come back into the starting position and repeat for the desired sets.

Breathing: • Make sure not to hold your breath. Keep breathing normally through your nose both inhale and exhale. Note: • If it seems too difficult, no worries! You are not alone. Many people started for the first few sessions only one foot distance from the wall and with just little range of motion. Then, they slowly built up strength and mobility until they did it with perfect technique. You will too!

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Hip Flexor Raise + Behind Kick

Step 1 - Starting position.

Step 2 - Lift one thigh parallel to the floor.

Step 3 – Kick your leg back, keeping it straight. Repeat for reps, then switch sides.

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How to do it: 1. Stand in front of a wall whilst keeping your feet slightly apart from each other and maintain your trunk straight. 2. Lift one leg with thigh parallel to the floor whilst holding onto the wall with your hands for assistance. Hold it for 1’’. 3. Then, kick the same leg back behind your body (remember to keep it straight). Hold your glute tight for 1’’ after you extend it fully. 4. Keep performing the sequence for the mentioned reps.

Breathing: • Breath as normal, not tips needed in this exercise. If possible, avoid inhaling through your mouth. Note: • By kicking your leg back you stretch the front of your thigh and work your hip flexors, glutes, and core muscles. For maximum stability, the foot must remain in contact with the ground. If you’d like to make it more challenging, lift the heel of the opposite foot as you lift your thigh (let’s say the left one, as shown in the picture) parallel to the floor (so do a calf raise with the right foot). The planted foot returns to its original position once you kick your leg back.

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Wall Side Step

Starting position

Final position – Lunge on one side, then repeat, come back into the starting position, and repeat on the other side.

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How to do it: 1. Hold your hands against the wall at shoulder height while standing in front of it. Make sure your legs are spread out as you feel comfortable (as shown in the image would be perfect). 2. Maintain your right knee bent and lower down towards the side while keeping your left leg straight. 3. Once you get your hips roughly in line with your right knee (even with hips a bit higher as shown in the image works well) stop for a moment, and then come back into starting position. Repeat the process on the other side.

Breathing: • Inhale as you lower down on one side, and exhale as you come back into the starting position. Note: • Ideally you would keep both feet pointing at the wall. By doing this exercise, you will stretch the inner thighs and improve ankle mobility. Feel free to lift your toes and point them outward if you are unable to do so and feel uncomfortable doing so.

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Wall Forearm Push

Starting position – Forearm on the wall.

Final position – Hands only on the wall. Then repeat for mentioned reps.

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How to do it: 1. Stand facing the wall two to three feet away from it. Place your forearm shoulder- width apart against it as shown in the image. 2. By pressing with your hands on the wall, lift your elbows so that your arms are going to be in a straight position. 3. Then, slowly come back into the starting position with forearms on the wall, and repeat for the mentioned reps.

Breathing: • No major tips needed. Ideally, you would inhale as you lower down into starting position and exhale as you push with your hands against the wall. Note: • Great exercise to tone your arms and avoid the “bingo wings”. Just one session of this exercise makes the skin on the back of the arm feel tighter, and this exercise is very popular with my female clients! • Bringing your hands in line with your head and/or coming closer to the wall will help you do this exercise slightly easier. • Instead, to make it more challenging, step back and /or bring your hands slightly lower than your shoulders.

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30-DAY WORKOUT PLAN: THE SAFE AND FUN CHALLENGE FROM ZERO TO HERO. This challenge will be a great start for your new fitness regimen! This has been proven on dozens of seniors, and everyone got some benefits with less than 10 min per day! The main feedback I received from clients are: • Improved Balance and Flexibility This is one of the main aspects as it helped to prevent falls and injuries as well as moving with no pain and fluidly. • Gained Strength and Muscles More Toned This is also connected to confidence and self-esteem for many people. • Improved Self-Confidence and Freedom of Movement As you probably already know, exercise, especially yoga, improves mental clarity and decreases anxiety and overthinking. Note before starting: As you progress, workouts will become longer (from 5 to 15 minutes) and more challenging. Also, next to each day I’ll give you some indications regarding number of sets to do. For example, “1 to 3 sets” means that you can decide to do the exercises mentioned once, or you can repeat them once or twice more.

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DAY 1 - Perform 1 to 3 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Standing Deep Breath

10 breaths

10

Wall Calf Stretch

30’’ each leg

12

Wall Assisted Leg Balance

5 reps each leg

14

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Standing Deep Breath

10 breaths

10

Wall Calf Stretch

30'' each leg

12

Wall Assisted Leg Balance

5 reps each leg

14

DAY 2 - Perform 1 to 3 sets

Hey, don't forget you can book your free 1-on-1 Wall Pilates session with me! Just shoot an email with 'FREE CALL' to [email protected] and let's set up a training session together! 79

DAY 3 - Perform 1 to 3 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Standing Deep Breath

10 breaths

10

Wall Calf Stretch

30’’ each leg

12

Wall Assisted Leg Balance

5 reps each leg

14

Abductor Raise Wall Assisted

10 reps each leg

16

Hip Flexor Wall Assisted

5 reps each leg

18

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Standing Deep Breath

10 breaths

10

Wall Calf Stretch

30’’ each leg

12

Wall Assisted Leg Balance

5 reps each leg

14

Abductor Raise Wall Assisted

10 reps each leg

16

Hip Flexor Wall Assisted

5 reps each leg

18

Assisted Leg Extension

5 reps each leg

20

DAY 4 - Perform 1 to 3 sets

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DAY 5 - Perform 1 to 3 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Abductor Raise Wall Assisted

10 reps each leg

16

Hip Flexor Wall Assisted

5 reps each leg

18

Assisted Leg Extension

5 reps each leg

20

Wall Assisted Leg Curl

5 reps each leg

22

Wall Chest Stretch

30’’ each side

24

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Hip Flexor Wall Assisted

5 reps each leg

18

Assisted Leg Extension

5 reps each leg

20

Wall Assisted Leg Curl

5 reps each leg

22

Wall Chest Stretch

30’’ each side

24

Open Fingers Arms Up

5 reps

36

Hip Flexor Raise + Behind Kick

5 reps each side

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DAY 6 - Perform 1 to 3 sets

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DAY 7 - Perform 1 to 3 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Assisted Leg Balance

5 reps each leg

14

Assisted Leg Extension

5 reps each leg

20

Wall Assisted Leg Curl

5 reps each leg

22

Wall Chest Stretch

30’’ each side

24

Press and Pull Arms

10 reps

26

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Standing Deep Breath

10 breaths

10

Wall Assisted Leg Curl

6 reps each leg

22

Wall Chest Stretch

2 sets of 30’’ each side

24

Press and Pull Arms

10 reps

26

Press and Pull Arms to The Side

10 reps

28

Arm Windows

5 reps

42

Wall Side Step

5 reps each side (alternated)

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DAY 8 - Perform 1 to 3 sets

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DAY 9 - Perform 1 to 3 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Calf Stretch

30’’ each leg

12

Wall Chest Stretch

2 sets of 30’’ each side

24

Press and Pull Arms

11 reps

26

Press and Pull Arms to The Side

11 reps

28

Wall Arm Push

5 reps

30

Wall Roll Down

5 reps

44

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Assisted Leg Balance

5 reps each leg

14

Press and Pull Arms

12 reps

26

Press and Pull Arms to The Side

12 reps

28

Wall Arm Push

6 reps

30

Standing Wall Curls

10 reps*

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DAY 10 - Perform 1 to 3 sets

*Use small dumbbells if you have access to them. 83

DAY 11 - Perform 2 to 4 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Standing Deep Breath

10 breaths

10

Press and Pull Arms to The Side

13 reps

28

Wall Arm Push

7 reps

30

Standing Wall Curls

11 reps*

32

Alternating Arm Up-Down

8 reps each side

34

*Use small dumbbells if you have access to them. DAY 12 - Perform 2 to 4 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Abductor Raise Wall Assisted

10 reps each leg

16

Wall Arm Push

8 reps

30

Standing Wall Curls

12 reps*

32

Alternating Arm Up-Down

8 reps each side

34

Open Fingers Arm Up

5 reps

36

*Use small dumbbells if you have access to them.

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DAY 13 - Perform 2 to 4 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Hip Flexor Wall Assisted

5 reps each leg

18

Standing Wall Curls

13 reps*

32

Alternating Arm UpDown

8 reps each side

34

Open Fingers Arm Up

6 reps

36

Open Fingers Arms on the Side

5 reps

38

*Use small dumbbells if you have access to them. DAY 14 - Perform 2 to 4 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Assisted Leg Balance

5 reps each leg

14

Alternating Arm UpDown

9 reps each side

34

Open Fingers Arm Up

7 reps

36

Open Fingers Arms on the Side

6 reps

38

Open Fingers in Front of You

5 reps

40

Wall Forearm Push

5 reps

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DAY 15 - Perform 2 to 4 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Assisted Leg Curl

7 reps each leg

22

Wall Chest Stretch

2 sets of 30’’ each side

24

Open Fingers Arms on the Side

7 reps

38

Open Fingers in Front of You

6 reps

40

Arm Circles

12 reps each way (clockwise+ anti clockwise)

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Arm Windows

5 reps

42

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Press and Pull Arms

12 reps

26

Open Fingers Arms on the Side

8 reps

38

Open Fingers in Front of You

7 reps

40

Arm Circles

15 reps each way

46

Wall Shoulder Stretch

Hold for 30’’ stretch

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DAY 16 - Perform 2 to 4

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DAY 17 - Perform 2 to 4 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Assisted Leg Extension

5 reps each leg

20

Press and Pull Arms to The Side

14 reps

28

Arm Circles

15 reps each way

46

Wall Shoulder Stretch

Hold for 30’’ stretch

48

Side Bend Over

3 reps on each side

50

Wall Roll Down

6 reps

44

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Abductor Raise Wall Assisted

10 reps each leg

16

Arm Circles

16 reps each way

46

Wall Shoulder Stretch

Hold for 30’’ stretch

48

Side Bend Over

3 reps on each side

50

Wall Hands Walking

5 reps

54

Wall Side Step

6 reps each side (alternated)

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DAY 18 - Perform 2 to 4 sets

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DAY 19 - Perform 2 to 4 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Assisted Leg Curl

8 reps each leg

22

Open Fingers Arms on the Side

10 reps

38

Wall Shoulder Stretch

Hold for 30’’ stretch

48

Side Bend Over

4 reps on each side

50

Wall Hands Walking

5 reps

54

Spider Fingers

5 reps

56

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Hip Flexor Wall Assisted

5 reps each leg

18

Open Fingers in Front of You

8 reps

40

Wall Hands Walking

6 reps

54

Spider Fingers

6 reps

56

Wall Push up

5 reps

58

DAY 20 - Perform 2 to 4 sets

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DAY 21- Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Arm Push

8 reps

30

Arm Circles

15 reps each way

46

Wall Hands Walking

6 reps

54

Spider Fingers

6 reps

56

Wall Push up

5 reps

58

Calf Raises Wall Assisted

8 reps

60

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DAY 22- Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Standing Wall Curls

14 reps*

32

Open Fingers Arms on the Side

10 reps

38

Wall Shoulder Stretch

Hold for 30’’ stretch

48

Side Bend Over (Variation)

3 reps on each side

52

Spider Fingers

6 reps

56

Wall Push up

6 reps

58

Calf Raises Wall Assisted

10 reps

60

Wall Sit

Hold for 20’’

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*Use small dumbbells if you have in front of them.

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DAY 23 - Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Calf Stretch

30'' each leg

12

Open Fingers in Front of You

8 reps

40

Wall Push up

6 reps

58

Calf Raises Wall Assisted

10 reps

60

Wall Sit

Hold for 20''

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Wall Squats

6 reps

64

Arm Windows

6 reps

42

Wall Forearm Push

6 reps

76

Hip Flexor Raise + Behind Kick

7 reps each side

72

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DAY 24 - Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Hip Flexor Wall Assisted

5 reps each leg

18

Arm Circles

18 reps each way (clockwise+ anti clockwise)

46

Calf Raises Wall Assisted

10 reps

60

Wall Squats

7 reps

64

Wall Supported Lunge

4 reps on each side

66

Wall Roll Down

6 reps

44

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DAY 25 - Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Assisted Leg Balance

5 reps each leg

14

Open Fingers Arms on the Side

10 reps

38

Side Bend Over (Variation)

3 reps on each side

52

Wall Squats

8 reps

64

Wall Supported Lunge

4 reps on each side

66

Wall Glute Bridge

8 reps

68

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Alternating Arm UpDown

10 reps each side

34

Open Fingers in Front of You

9 reps

40

Wall Squats

4 reps on each side

64

Wall Supported Lunge

8 reps

66

Wall Glute Bridge

4 reps on each side

68

DAY 26 - Perform 3 to 5 sets

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DAY 27 - Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Press and Pull Arms

15 reps

26

Press and Pull Arms to The Side

15 reps

28

Arm Circles

20 reps each way (clockwise+ anti clockwise)

46

Wall Sit

Hold for 25''

62

Wall Supported Lunge

4 reps on each side

66

Wall Glute Bridge

9 reps

68

Tibialis Raise

10 reps

70

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DAY 28 - Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Abductor Raise Wall Assisted

10 reps each leg

16

Open Fingers Arm Up

8 reps

36

Wall Shoulder Stretch

Hold for 30'' stretch

48

Side Bend Over (Variation)

3 reps on each side

52

Spider Fingers

6 reps

56

Wall Glute Bridge

9 reps

68

Tibialis Raise

10 reps

70

Arm Windows

8 reps

42

Wall Side Step

8 reps each side (alternated)

74

Wall Forearm Push

10 reps

76

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DAY 29 - Perform 3 to 5 sets EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Assisted Leg Extension

10 reps each side

20

Alternating Arm UpDown

3 reps on each side

34

Side Bend Over

8 reps

50

Wall Push up

12 reps

58

Tibialis Raise

4 reps on each side

70

Wall Roll Down

8 reps

44

EXERCISE

REPETITIONS

PAGE OF THE EXERCISE

Wall Chest Stretch

2 sets of 30’’ each side

24

Side Bend Over (Variation)

3 reps on each side

52

Wall Hands Walking

6 reps

54

Calf Raises Wall Assisted

12 reps

60

Wall Squats

10 reps

64

Wall Glute Bridge

10 reps

68

DAY 30 - Perform 3 to 5 sets

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Have you finished the 30-day plan and are you looking to continue your training? Contact me at [email protected] or visit my Instagram profile - avfitness99 Looking forward to help you improve even further...this is just the beginning!

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HEALTHY LIFESTYLE TIPS THAT WILL 10X YOUR FITNESS RESULTS We are coming to the end of this guide…However, exercise is just a part of a healthy lifestyle, so I want to give you some guidelines to improve your health other than exercise! • Sunlight in the morning Even on cloudy days, going outside within an hour of getting up showed incredible benefits for overall well-being, focus and mood throughout the day, even on cloudy days. Many studies have been done on the importance and impact on sunlight, especially early in the morning…. Trust me, do not miss these benefits! For example: » » » » »

Mood and emotional well-being Production of melatonin (then released at night) aka better sleep Hormones regulation Ability to Focus Immune function

• Avoid blue lights before going to sleep Sleep is extremely important for your well-being and for your fitness. Making sure that the quality of it is as high as possible is crucial (especially if you cannot sleep 8/9 hours at night) Also, going to sleep at the same time every day will improve your hormonal health, making you more energized during the day.

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● Do not eat until you are full It does not matter what you eat; if you eat too much food, you will be tired. Ideally you will not go above 85% of fullness to avoid that feeling. ● Meditate 10 minutes a day This is a practice that can be done anywhere. It might be easier if you find a slot during the day to keep it as a habit (as soon as you wake up or before going to sleep are very good options). You will definitely feel more centered, calm in stressful situations and in control of your actions if you stick with it for a few weeks. If you have tried meditation, but you do not think it is very effective for you, try NSDR. It’s a guided relaxation technique that helps tremendously! YouTube has a lot of videos about it that you can watch. ● Avoid alcohol Many scientific studies proved that there are no benefits in alcohol consumption. A number of studies also have shown that even modest consumption of alcohol can lead to people becoming more stressed and less resilient in the long run. “Alcohol is the only drug where if you don’t do it, people assume you have a problem” cit. Chris Williamson

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CONCLUSION Here you have everything you need to stay fit and live pain-free by simply training at home with no equipment! Wall Pilates can really give you lots of benefits, making you feel stronger, more flexible and overall healthier. Also, it is quite common to feel muscle soreness the day after the workout. That is not a bad thing! My best recommendation is to keep exercising despite muscle soreness (obviously, be sensible and reduce sets and reps if needed). I have been training people 1-on-1 for a few years. Just recently I started implementing those exercises above with my clients (most of them are over 50) and they work like magic! I think there are many reasons why they are very effective: Firstly, it does not necessarily feel like an excruciating workout. Most people are not consistent with exercise because at times exercise selection is too difficult and scares them off. However, you do not have to be tired after every workout, actually! I would argue that you should finish the workout feeling better than how you started it! Especially if you are looking to improve your movement, balance and coordination there is really no need to tire yourself out! Secondly, they are fun! I have never received negative feedback on these exercises. They can be adjustable to any fitness level to make it challenging enough, and they do not require a lot of space. In fact, the majority of people love doing that at home. I understand that as it is time efficient and very easy to do during your day. However, there is a percentage of the population that to exercise “have to” go to the gym, otherwise they do not have enough motivation. The problem is that some machines can be very intimidating in the gym, and so they spend hours on the treadmill without really knowing if they are doing the right thing! With Wall Pilates you have an effective series of exercises that even in the busiest gym, you can still do! (In fact, you just need a wall!) I really hope this can be an effective guide for your fitness.

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ABOUT ME My name is Alessandro, I am Italian and I have lived in Milan, London, and now Valencia, Spain. My passion for fitness started in my childhood and never stopped since then. I am a certified Personal Trainer with years of experience in the United Kingdom and Spain. I have been studying fitness articles and guides to make people fitter for years. My experience helping hundreds of people led me to write numerous books on it. The goal is to make them healthier, more flexible, stronger, and enjoy life more. I have been doing 1-on-1 sessions, group sessions and online coaching with people of all ages. However, I gained more experience in the last few years with people over 50 and 60. Hence why my passion in helping them skyrocketed, leasing to write a guide to get to as many people as possible. I dream of a world in which age is just a number! I published many books to help seniors living their best life! My source of motivation started from my childhood. I loved spending time with my grandad in the garden, and I always wished we could play for hours. However, that was not possible as he could not endure too much physical exercise. With years, seeing some physical problems that he was enduring made me willing to help him, even though as a teenager, I did not have any information and knowledge to practically help you. After more than a decade, I want to make grandparents play with their nephews and nieces for hours without stopping for lack of strength, balance, flexibility or because they are tired. This is my mission, and I hope to reach it with these simple guides!

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