With more of us working from home, self-isolating and having restricted social movement it is more important than ever to stay active. Join in with our exercise video below!
Being active for just 10 minutes a day can help control your weight, improve your mood, keep you strong and aid your balance and coordination. Use our exercise video below to keep active whilst at home.
If at any point during the programme you experience any dizziness, shortness of breath or pain stop straight away and consult your health care professional. The sessions are designed to be gentle and progressive and should be safe for the majority of individuals – even those with existing medical conditions.
You should use a comfortable supportive chair that is on a level surface with plenty of room to move around you. Wearing comfortable loose-fitting clothing and well-fitting footwear in a clutter free area of your home.
We have developed these 10-minute workouts that anyone can do with the minimum amount of space and equipment required which are suitable for all and can be developed to challenge even the fittest amongst us.
Here are a list of exercises that can be done in your own home, which were featured in the video above:
Spend 1-2 minutes on each of the following warm up exercises:
Marching on the spot: An easy way to build up strength alongside the added benefit of improving your cardiovascular endurance.
Heel toe moves: By raising your toes and heels alternately you will be increasing ankle flexibility as well as blood flow to your lower limbs.
Shoulder circles: Sitting tall in your chair take both shoulders up towards your ears and drawer them back and down a great way to relieve tension in the neck and shoulders.
Side bends: Sitting tall in your chair slide one hand down towards the floor being careful not to lean forward, this is great for torso and lower back.
Repeat each of the following strength exercises 8 times on each side:
Jockey lifts: Sitting tall with both feet firmly on the ground half stand up control your descent this is great for leg and hip strength.
Sit to stand: A task that is done through the day, this will see you strengthen your lower limbs and improve your fitness.
Arm curl: Keeping your upper arms strong allows you to complete daily tasks with ease, allowing you to maintain independence.
Upper back strengthener: Take the band in both hands with palms facing up towards the ceiling and elbows tucked in to the side of the body. This is great for you upper back strength and posture.
Upper arm strengthener: Grip band firmly with thumb pointing down towards the floor take your arm backwards. This exercise is good for helping you get out of the bath and up from a seated position.
Wrist strengthener: Fold your band in half until you have a loose tube then grip firmly with one hand on top of the other twist your wrists in opposite directions until your elbows come together, This exercise is great for helping to undo jars and keeping wrists strong.
Remember that you can lose up 10% of your muscle mass in a week of inactivity this will impact on your ability to perform everyday tasks and daily activity can help slow this down. It is important to turn this routine into a habit, so you remain active throughout this uncertain time.
If you have any further questions about any of these exercises, contact our health team by emailing [email protected]
Click below to download our free workbook to ensure you are following the exercises correctly and safely, and to track your progress.download workbook