Health warning: The information enclosed is provided for educational purposes and as a guide only. Remember, as with any exercise program it is recommended that you check with your doctor or a qualified medical professional before starting your fitness journey.
As the weather cools down, are you struggling to leave the warmth and comfort of home to exercise? We’ve got you covered with 10 exercises you can do you in your living room!
1. Heel Raises
Stand facing your kitchen bench, feet apart (shoulder width) slowly rise up onto your toes, hold for 1 second and slowly lower. Repeat for 30 seconds, resting as often as you need.
2. Mini Squats
Facing your kitchen bench with your feet shoulder width apart. Slowly lower down by bending your knees and hips. As you return to your starting position squeeze your buttocks together, pause and repeat. Repeat for 30 seconds, resting as often as you need.
3. Stand up and sit down
Sit on a chair with your feet on the floor and shoulder width apart. Slowly stand up, pause once upright and slowly sit back down. Repeat for 30 seconds, resting as often as you need.
4. Step Ups
Step up onto step with one leg, pause once on step and step back down to return to original position. Take your time and use a railing for balance if you need. Repeat for 30 seconds, resting as often as you need.
On a flat surface, lie on your back and bend up your knees. Push down through your feet and elevate your buttocks hold for 3 seconds at the top and slowly lower back down. Repeat for 30 seconds, resting as often as you need.
Step forward with one foot at a comfortable distance in front of you. Lower your body down with your front leg bent and return to the start position. Remember: Keep your shoulders back! Do this beside your kitchen bench for balance. Repeat for 30 seconds, resting as often as you need.
7. Wall Sit
On a stable surface, slowly lower your back down the wall with your knees and hips bent. Only go to where you feel comfortable. Repeat for 30 seconds, resting as often as you need.
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body about shoulder width apart. Remember not to lift your bottom too high! Hold for 30 seconds, resting as often as you need.
9. Wall Push Up
Stand 60-90cm from the wall with your palms well placed on the wall. Keeping your trunk straight, lower your body to the wall and then push back to the starting position. Repeat for 30 seconds, resting as needed.
10. Balance Exercise – Single Leg (left and right)
Stand on one leg and bend up the opposite leg. Use your kitchen bench to help you balance as needed. Hold this position for 30 seconds. Repeat 3 times on each leg.
New to exercise? Below are a few key things to know prior to starting your exercise journey:
Any physical activity is better than doing none. Start slow and allow your body time to adapt- increase your level of activity slowly!
The best health benefits can be achieved with 20-40mins of moderate intensity physical activity. Moderate intensity means your heart rate and breathing rate is raised, but you can still talk in short sentences.
This can include traditional steady-state “cardio” exercises such as brisk walking, easy cycling, swimming, dancing, etc, but should also include some strength-based exercises at least twice per week.
Gentle exercise that challenges your flexibility and balance also becomes increasingly important as you get older.
Take steps to reduce your sedentary behaviour at home and work for example:
- Walk around your yard once a day, it’s also a great chance to check on your gardens
- Use timers on your computer to remind you to get up and move
- Walk around when taking phone calls
- Take your lunchbreak outside or in another location instead of sitting at your desk
- Set your TV to turn off after 1hour to remind you to get up & move.
Any increase in activity can be beneficial for both your physical and mental health. Physical activity and exercise can have immediate and long-term health benefits and most importantly can improve your quality of life.
More than half of all Australians are not active enough, so now is the time to get started. Still not convinced? Here are some further reasons to get involved!
Health Benefits of regular physical activity:
Helps to control:
- Blood pressure
- Bone and joint problems (including diabetes)
Reduces risk of:
- Heart disease
- Falls and injury
General benefits of regular physical activity:
- Improves sleep
- Helps you to meet people and make friends
- Helps to maintain and increase joint movement
- Reduce stress
- Improve concentration
- Most importantly, it is fun!