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Exercising at home

Thursday, 24 May 2018

If you can’t get out to the gym or your regular walk, you don’t have to skip exercise. Here’s a handy workout you can do from the comfort of your living room.

Caring for your health has never been more important. And if you’re stuck at home or can’t get to the gym or your regular exercise class, that’s no excuse to skip your daily fitness.

Van Marinos, an accredited exercise scientist and founder of Community Moves over 50s gym, says it’s easy to spend 20 to 30 minutes exercising at home.

And he's put together a handy workout you can do from the comfort of your living room.

Van’s zippy exercising at home routine

Treat these exercises like a mini circuit. Set a timer for 20 to 30 minutes, and play some of your favourite music to feed the soul and body. Work at your own pace. Take little breaks where you need them, and stay hydrated.

Please note this is a general exercise program for otherwise healthy adults. If you have any pre-existing health conditions or concerns, you should always speak to your doctor before beginning any exercise program.

Warm-up

30 seconds marching, 30 seconds boxing, 30 seconds heel-to-bum kicks. Do two rounds.

Exercise 1: chair squat x 15 repetitions

Find a chair or stool around knee height and stand in front of it. Take your feet out about hip-width or wider with feet facing forward. Lower your hips back and down to the front of the chair, and when you reach it, stand back up again.

Try not to let your knees fall inward and move with a slow, controlled tempo.

Exercise 2: star jump or star step x 50 repetitions

If the idea of star jumps makes you shudder, don’t worry. There are variations so that all levels can perform them. If you’re not up to trying a traditional star jump, try simply tapping one foot to the side while raising your arms to shoulder height. Then move to the other foot. Start slow and speed up if you can.

Exercise 3: push-up on a bench or table x 15 repetitions

Stand in front of your dining table or kitchen bench and place your hands on the edge, about shoulder-width apart. Take a little step back and lower yourself to the bench, then push back out again.

Move closer to make it easier and further away to make it harder. Try not to let your back arch in toward the bench, and keep your shoulders away from your ears.

Exercise 4: reverse hand clap (straight arms) x 20 repetitions

Stand up straight with your arms out in front and palms together. Now, bend your knees and stick your bottom back slightly so your torso tilts forward and your fingers are pointing to the floor a metre in front of you.

Keeping arms straight, take your hands slowly back in a big arc like an exaggerated clapping motion and bring them back to the start again. You should feel this movement between the shoulder blades, not the upper neck.

Exercise 5: shoulder taps on a bench or table x 20 repetitions

Start in the same plank position you were in when at the top of your push-up, arms and torso completely straight, leaning on the bench. Take your feet a little wider and slowly reach one hand up to touch the opposite shoulder.

Your body will want to rotate and fall forward. Use your tummy muscles and hip muscles to resist these forces. Slow and controlled movements.

Learn more about Community Moves.

For more information about the lifestyle and support offered at our retirement villages, call our customer service team on 1800 550 550.

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