Your Home Exercise Guide
I know it is difficult for those of a certain age group, and those that have underlying medical conditions to get out to do exercise right now. However, that does not mean you cannot do some sort of exercise at home. Please, see here some simple exercises I have put together to help you keep going and to reduce the likelihood of you losing strength and cardiovascular health.
Please, give them a go, and enjoy!!
Robby Clifford MSc (Health Rehabilitation and Exercise)
Here's Your Home Exercise Guide by Robby Clifford MSc.
Exercise: Knee Ups
This is a cardiovascular and strength as well as balance exercise.
These can be done with or without a chair. Alternately lift your knees as far as you can up to hip height.
You can also hold for a few seconds before changing legs. Keep breathing.
Exercise: Walking Heel to Toe
Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for at least 20 steps.
This exercise helps with balance and walking correctly.
Exercise: Hamstring Curl
This can be done with or without a chair for support. It is a great cardiovascular, strength and balance exercise.
Stand with your feet apart, so that the space between them is the same width as your hips. Make sure both feet are pressed into the ground firmly. Stand straight, with your head level. Then, transfer your weight to your right foot and lift your left leg off the ground bringing your heel towards your buttock, then do the other leg. Do this at your own pace.
You can also hold that position for as long as possible (but no more than 30 seconds) and remember to keep breathing.
Exercise: Clock Reach
Imagine that you are standing in the centre of a clock. The number 12 is directly in front of you and the number 6 is directly behind you. Hold the chair with your left hand.
Lift your right leg and extend your right arm so it’s pointing to the number 12. Next, point your arm towards the number three, and finally, point it behind you at the number 6. Bring your arm back to the number three, and then to the number 12. Look straight ahead the whole time.
Repeat on the other side. Do at least 6 each side.
Exercise: Back leg lifts
This can be done with or without a chair for support.
Stand with both legs together, then keeping it as straight as you can, lift one leg at a time behind you. Do this at your own pace.
You can also hold the leg lift for a few seconds (up to 8 seconds) but remember to breath.
Exercise: Wall Press-ups
As long as you’ve got a wall, you can do this strength training exercise.
Stand an arm’s length in front of a wall that doesn’t have any paintings, decorations, windows or doors. Lean forward slightly and put your palms flat on the wall at the height and width of your shoulders. Keep your feet planted as you slowly bring your body towards the wall. Gently push yourself back so that your arms are straight. Do up to twenty of these. Remember to keep breathing.
Exercise: Marching in Place
Marching on the spot is a great balance and cardiovascular exercise. If you need to hold onto something, do this exercise in front of a counter or chair.
Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Do this for about a minute or so.
Exercise: Heel Lifts
This strength training exercise also improves balance. You’ll need a chair or a counter.
Stand straight and put your arms in front of you. Raise yourself up on your toes as high as you can go, then gently lower yourself. Don’t lean too far forward on the chair or counter. Lift and lower yourself up to 20 times.
Exercise: Shoulder Rolls
This is a simple exercise. You can do it seated or standing.
Rotate your shoulders gently up to the ceiling, then back and down. Next, do the same thing, but roll them forwards and then down. Do at least 8 each way.
Exercise: Hand, Finger and chest stretch Exercises
These exercises are great for hand and finger flexibility and a chest stretch.
First, walk your fingers up a pretend wall. Wriggle them at the top then walk them down again. Then grab one hand with the other behind your back, hold for a few seconds then do the other. You can do these with or without a chair.
Exercise: Calf Stretches and leg extension
To do calf stretches while standing, find a wall with nothing on it. Stand facing the wall with your hands at eye level. Place your left leg behind your right leg. Keep your left heel on the floor and bend your right knee. Hold the stretch for 15 to 30 seconds. Repeat on other leg. Keep breathing
The leg extension is better done sitting in a chair, using a resistance band or towel, though you can do it sat on the floor. Put the band or towel under one foot, straighten out your leg in front of you against it pulling back with your arms, and lift. Do about 10 each leg.