Keep fit and healthy with Bingo Beano

Name	Keep fit and healthy with Bingo Beano
Creator	Billie Beano
Date Created	31/10/2007
Members	2
Region	Global

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Description

It seems that getting healthy is on everyone’s minds at the moment and with the smoking ban in full effect, it is now time to improve your overall health. It has been said that scientists now believe playing bingo can actually be good for your health, in that it can keep the mind sharp and improve your social skills.

There are ways that you can sit at your computer, play bingo and do some simple exercises to gently work out the muscles in your body.

Please remember the following tips before you start any exercise:

- Keep your back straight, your shoulders relaxed and your tummy muscles tight at all times.

- If it starts to hurt, stop before you do yourself an injury!

- Keep breathing; never hold your breath whilst doing exercises.

- Talk to your doctor before doing any of these exercises if you have any concerns.

UPPER BODY: for this you will need 2 cans of soup, 2 books, or anything that fits comfortably in your hand. But make sure they weigh the same and are not too heavy for you, the aim is repetition not heavy lifting.

Shoulder Shrugs – help you to tone your shoulders and relax the muscles in the base of the neck.
1. Sit upright in your chair with you back straight
2. Slowly lift both your shoulders as if you are shrugging, hold it for a second or so, then relax
3. Repeat this 10 times
4. Take a break

Alternative Shrugs - this one even better for your arms, shoulders and neck
1. Hold your weights in each hand
2. Shrug your shoulders slowly and then release
3. Start with a few shrugs and then build up to about 10.
4. You can also roll your shoulders backwards and forwards – aim for 5 times each way

Arm Curls – tones your biceps
1. Get your weights
2. You can do this exercise sitting or standing – just make sure your back is straight
3. Start with your arms by your side (with weights in hand) and slowly bend one arm, raising the weight.
4. Lower slowly and repeat with the other arm
5. Aim for around 10-15 ‘curls’ per arm

LOWER BODY:

Leg Raises – help to strengthen your hips and also tones the stomach.
1. Sit up straight and put your hands on the side of your chair for balance
2. Make sure your feet are flat on the ground
3. Slowly raise one leg so that it is outstretched in front of you
4. Lower the leg slowly and then repeat with the other leg
5. Aim for about 10-15 of these for each leg

Knee lifts – tones the hip and stomach muscles
1. Stand so that your chair is on either your left or right side and place one hand on it for balance.
2. Slowly lift you knee up as far as it can go and then slowly bring it down
3. Then do the other leg
4. Aim for at least 5-6 for each leg

Leg Swings – tones your bum and strengthens your lower back
1. Stand behind your chair (make sure it is a sturdy one!) and place both hands on the back for support
2. Lift one leg out backwards as far as you can, remembering to keep your back straight, your shoulders relaxed and your tummy muscles tight.
3. Slowly return to standing position and then repeat with other leg.
4. Aim for 10 lifts for each leg.


Calf Rises – works your leg muscles and ankles
1. Stand with your feet shoulder-width apart and your weights in each hand
2. Slowly raise up onto your toes, lifting your heels off the ground
3. Then slowly lower your feet back down
4. You will need good balance for this, if you feel wobbly then focus on a fixed object in front of you, that will steady you
5. Aim for about 10-15 raises

*PLEASE NOTE THESE ACTIVITIES ARE INTENDED AS GUIDANCE AND ADVICE ONLY. BEFORE YOU ATTEMPT TO START ANY FORM OF EXERCISE YOU SHOULD CONSULT YOUR GP*

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