Just six one-minute exercises will help you stave off old age,says lifestyle guru Wayne Lèal.
He tutored British middleweight boxer Darren Barker to a world title in 2013 and trained Leicester City footballer Ryan Bertrand.
I wonder why Wayne has asked me to bring my toothbrush to our fitness session at a West London gym and not clean my teeth beforehand.
It turns out this is part of his anti-ageing mindset – his daily fitness plan should become as habitual as teeth brushing.
Wayne is an amazing advert for his Super 6 – the six one-minute exercises he says all people over 50 should do daily to combat old age.
Sarah, Duchess of York is a fan of his fitness plan that builds muscle and increases mobility through exercises on a rebounder, a small round trampoline, rather than by weightlifting, sit-ups and running.
The single grandad of three says a second-hand rebounder costs from £20. He says: “As we age, our joints don’t react in the same way. The rebounder takes away up to 85% of the pressure on your joints.
“On a rebounder you’re getting the same benefits from a 20-minute cardio workout, as from a one-hour jog, which would put a strain on your back, knees and neck. '
“When you’re on an unstable platform, your muscles have to work so much harder.”
Wayne has spearheaded the rise of the Super As – the 50-pluses aiming to extend their mid-life.
He has written the book Meta-Age and says: “It’s about extending your mid-life physically, mentally and socially.”
The yoga teacher says the convenient exercises also benefit the lymphatic system, getting rid of body toxins, improving skin and bone density, thus reducing the risk of osteoporosis in menopause.
At 65, super-fit Wayne looks two decades younger and is the envy of younger men. “It’s not often you hear a 25-year-old say they want to look like a 65-year-old,” he says.
When I discover the man putting me through my paces has bigger guns than a military barracks, I am worried. But a six-minute workout? Is that all?
“It’s simple but it’s working your core, your stabiliser muscles, the ones holding you up 24/7,” Wayne assures me.
It seems so gentle I doubt it’s doing any good. Then he tells me to hop off the rebounder and try the same movement on the floor.
Instantly my calves and knees ache. Very quickly I start to tire.
Balancing on the rebounder is tricky, though. At first I wobble like a jelly. Wayne tells me to concentrate on engaging my core and, as if by magic, the jelly becomes a blancmange.
Next up, squats. Then press-ups feel far gentler on my shoulders than normal. Rather than collapsing flat as a pancake after five or six, I manage the whole minute. In cat cow I feel myself moving gingerly to balance.
By bird dog I’m getting used to the wobbly feeling and I surprise myself with how stable I stay. While the thought of a regular morning jog puts me right off my cornflakes, this six-minute wonder is something I feel I can achieve, and I pledge to try a daily dose.
But I am surprised when Wayne asks me to stand flat against a wall, pressing my head and shoulders against it while brushing my teeth.
He tells me this is the posture I should aspire to and if I stand like this during my twice daily brush the good habits will stick. I’ll give it a go!
It only takes a minute...
Step 1: Health Bounce. Stand upright on the rebounder and bounce gently. Choose your own level: feet completely on the mat; soles on but heels off; or feet leave the mat completely. As an extension hold weights – try a tin of beans or bag of sugar - then add bicep curls, lateral raises etc.
Step 2: Balance. Stand on one leg. Stretch the other out in front of you and tap your toes on the edge. Do the same backwards then repeat for 30 seconds. Repeat with other leg for 30 seconds. When you’re confident, stretch the toes out without tapping. Then lift the knee each time you swing the leg as though you’re stepping over a ball.
Step 3: Press-ups. On the floor adopt the press-up position – with knees down or in a plank – but keep your hands on the rebounder. Do as many press-ups as you can. When you grow more confident try plank presses – holding a high plank then pulsing.
Step 4: Quarter squats. Squat part-way down. Sit back further as you gain confidence.
Step 5: Cat cow. Back on the rebounder, get down on all fours. Flex your spine into a cat pose, tucking your chin in to stretch your neck. Then invert that stretch for the cow pose, lifting your head into the air.
Step 6: Bird dog. Lift and extend your right leg and left arm and hold for five seconds, ensuring a straight line from hand to heel, then repeat on the other side. Keep alternating. When you’re ready, balance on your knee.
