Exercise at Home

Exercise At Home

Wherever you are right now, we’ve got you covered and have pulled together a few tips to help get you started and stay on track:

1. Exercise at the right level for you – if you haven’t exercised for a while start low and build up. Choose exercises that challenge you but don’t ruin the
rest of your week.

2. Get your steps in – try setting yourself a daily step count target. If you hit this
on workout and non-workout days this is a great achievement!

3. Find something you enjoy – a home workout, go for a run or complete an online fitness/dance class - exercise can be fun. This will help keep you motivated and wanting to do more.

4. Set goals – setting small targets and ticking these off as you exercise really helps. Maybe it’s to train a certain number of times in a week, run a kilometre or be able to do 10 press ups.

5. Plan ahead – look at your week and see where you can put aside some time to exercise. Create that commitment to exercise for your physical and mental wellbeing.

6. Running has definitely become more popular over the last few months and it may be something you’re thinking about taking up yourself. You can download the Public Health England ‘One You Couch to 5K’ app and follow its training plan.  Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.
For more information, click here.

Exercises to do at Home
Active Ageing
Exercise

As you get older, it becomes even more important to remain active, to stay healthy and maintain your independence. Staying active helps you do all the things you enjoy. Even simple pleasures like playing with the grandchildren, walking to the shops, leisure activities and meeting up with friends are made easier with regular exercise. Staying active may also make you less vulnerable to aches and pains - and can even reduce the risk of having a hip fracture by up to 40%!

Here are some simple joint mobility exercises to do at home:
Repeat each exercise for 10 times, alternating sides, sat as straight as possible from a chair. If you feel any pain, stop.

Looking over left and right shoulder
Sit up straight and turn your head slowly side to side
Ear to shoulder alternate sides
Move your head till your ear almost touches your shoulder – or as close as you can while keeping your shoulders down
Backward shoulder rolls 
Shrug your shoulders, now roll them back together, imagine that you are squeezing shoulder blades together as you come down then back and round
Shoulder shrugs
Shrug your shoulders up, hold for a second then release – remember to breathe
Side bends
With your arms pinned to your side, reach down sidewards as if picking up something off the floor
Trunk twists
Hands in a prayer position in front of your chest, twist from waist so that your whole body moves – your nose should stay in front of your fingers and you should twist roughly 40 degrees
High knee lifts
Sit up straight – lift knees up one at a time, from the floor in a marching action. Work at your own pace and intensity, the slower and more controlled the better
Ankle circles
Leg out straight, foot off the floor and move your foot in a circle (remember to do both feet and try clockwise and anticlockwise motions)

If you're finding this too easy, or you really want to challenge yourself, all of the above exercises can be done standing rather than sitting.