Exercising is not restricted to the young and fit and does not require a gym or training facility. You can build up a good level of fitness right at home with just 4 exercises.
Physiotherapists the world over keep encouraging their patients to exercise and stay active. But it can sometimes seem like quite an overwhelming task to identify which exercises are suitable and then to stick to a training program. So, in this article you will learn 4 simple exercises for strengthening the muscles you use in everyday life.
Exercising is generally safe, and the exercises recommended below are good ones to do. I would never discourage a person from exercising unless there was a sensible reason. If you are unsure if you should start on an exercise programme, consult your physio or medical doctor for advice.
The 4 exercises you can start with are:
- Step ups
- Single leg sit-to-stand
- Bridges
- Heel raises
Click here for a description of each exercise and further guidance.
If you decide to do these sensible exercises, here are a few solid tips to help you make the most of the sessions:
- Start! The most effective exercise regime is the one you actually do.
- Start off with fewer repetitions of each exercise than you think you can maximally manage. Then do 2-3 sets of that number of repetitions.
- Do this every second day until it becomes easier.
- Rest between the sets. There is no need to rush when you are starting out.
- Have fun.
- Keep going, and slowly progress the number of repetitions you can do as you get stronger.
Finally, don’t forget to also put a fitness component into your exercise regime. Walking is a great way to start this, and you can find a helpful article on getting started here.
References:
1. Mail & Guardian, Physiotherapists on the functional exercises everyone should do from home (and they do themselves),
https://www.theguardian.com/lifeandstyle/2020/oct/19/physiotherapists-on-the-functional-exercises-everyone-should-do-from-home-and-they-do-themselves