Everyone should aim to achieve 150 minutes of exercise a week, but for some it may not be so easy. Here are some tips for exercise you can do without leaving your house.
No equipment necessary
You do not need any special equipment to do these exercises in your home. Remember to warm up before you start exercising by stepping side to side while moving your arms in the air side to side.
If you are enjoying your exercises don’t feel you have to stop after you have completed 150 minutes. You can’t ‘bank’ your weekly 150 minute exercises by doing it all in one day. It is best to try to do 5 days in the week (30 minutes a day). This is the minimum exercise, and evidence suggests you benefit more from doing 300 minutes of exercise for week.
Chair Exercises
There are several exercises you can do without having to leave your chair.
Arm Circles & Arm Raises
Sit on the chair with your back straight, legs bent at the knees 90 degrees and feet planted on the floor. Touch your shoulders with your fingers, and without moving any other parts of your body, roll your arms backward continuously in a circular motion. Repeat the exercise 20-30 times.
Sit on the chair with your back straight, legs bent at the knees 90 degrees and feet planted on the floor and have your arms straight down at sides, palms inward. Raise both arms outwards to the side to shoulder height. Hold them in position to the count of 5 and slowly lower back to your side. Repeat the exercise 20-30 times.
You can use small weights (or a can of beans) in each hand to add some resistance to these exercises.
The Twist
Sit on the edge of the chair, lift your legs, bend your legs at the knees and lean slightly. Bend your arms so your elbows are level with the bottom of your ribcage. Pull your navel in and twist slowly to the left. Inhale and twist to the right. Repeat the exercise 20-30 times on each side.
Leg Lift
Sit on the edge of the chair, with legs bent at the knees 90 degrees and feet flat on the floor. Hold the chair or the armrest with your hands for support. Lean back, keeping your spine straight. Lift both legs up toward your chest, keeping your legs bent at the knees. Then lower your legs to the floor. Repeat the exercise 20-30 times.
Stair Exercises
You can use your household stairs for easy aerobic exercise.
- Standing at the bottom of the stairs and then put your left foot on the stair, then take it back to the floor and repeat with your right foot. Repeat the exercise 10-20 times.
- Standing at the bottom of the stairs put your left foot on the first stair, then bring up your right foot to the stair, then take your left foot back down, followed by your right foot. Repeat the exercise 10-20 times.
- Standing at the bottom of the stairs put your left foot on the first stair, then bring up your right foot to the stair, then take your right foot back down, followed by your left foot. Repeat the exercise 10-20 times.
- Standing at the bottom of the stairs put your right foot on the first stair, then bring up your left foot to the stair, then take your left foot back down, followed by your right foot. Repeat the exercise 10-20 times.
Floor Exercises
The following exercises can be done on the floor. You may find it more comfortable with an exercise matt, or a soft blanket if you don’t have one.
Double Hip rotation
Lie on the floor with your feet flat on the floor and your knees bent upwards. Try to keep shoulders on floor at all times. Keeping knees together, lower legs to one side. Hold position for the count of 10. Return legs to upright position. Repeat toward other side. Repeat the exercise 10-20 times.
Single Hop rotation
Lie on the floor with your feet flat on the floor and your knees bent upwards. Try to keep shoulders on floor at all times. Keeping one knee upwards, lower one knee to the side. Hold position for the count of 10. Bring your knee back up. Repeat with the other knee. Repeat the exercise 10-20 times.
Quadriceps Exercise
Lie straight out on your side resting your head on pillow or your hand. Bend the knee that is on top towards your back. Grab your heel of that leg. Gently pull that leg until the front of your thigh stretches. Hold position for the count of 10. Repeat the exercise 5 times. Roll onto your other side and repeat the whole exercise.
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