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Ways to Exercise at Home
Many of these can be done while waiting for the jug to boil
or when the ads are on TV. Rubber exercise bands in various strengths can be bought
from the reception desk, Allied Health at Wairarapa
hospital. Heel Raises Stand, then push up on your toes. Hold for a few seconds
then lower. Repeat for say 30 to 60 seconds. Lunges Stand straight. Take a step forwards and take the weight on
the front leg. Push off the front leg bringing legs back to
start position. Repeat with other leg. Repeat for say 30 to 60
seconds. Step ups Stand in front of the step. Step up 5 times with
one leg leading then repeat with the other leg leading. Keep
alternating legs and repeat for 30 to 60 seconds. Sit to stand Sit with arms crossed. Slowly stand and then sit
again.Repeat for 30 to 60 seconds. Thigh lifts Sit. Lift one leg up off the seat keeping the
knee bent, then the other leg. Keep alternating for 30 to 60
seconds. Wall push ups Stand facing a wall with arms straight and hands
on the wall. Do push ups against the wall keeping your body in
a straight line. Repeat for 30 to 60 seconds.
Hip abduction with band Stand with a rubber exercise band around your ankle. Pull
the band by bringing your leg out to the side. Exercise one
leg for 30 to 60 seconds then change legs. Hip extention with band. Stand with a rubber exercise band around your
ankle. Pull the band by bringing your leg straight backwards.
Exercise one leg for 30 to 60 seconds then change
legs. Bicep curls Stand with arms hanging down. Hold sandbags
(Rice, 1 or 2 litres water, can of beans etc). Turn your palms
forward. Bend alternate elbows and repeat for 30 to 60
seconds. Lower one arm while raising the other. Shoulder press Sit holding your hands on your chest with
sandbags (Rice, 1 or 2 litres water, can of beans etc). With
alternating arms, lift the weights from your chest straight up
and bring back down. Repeat for 30 to 60 seconds. Bridging Lay on your back on the floor with knees bent and feet on
the floor. Lift your pelvis and lower back off the floor
gradually vertebra by vertebra. Hold for 3 seconds before
lowering slowly. Rest between raises. Repeat for 30 to 60
seconds. Rest station Build a rest station into your routine and do not
underestimate its importance. If you spend 60 seconds on each
exercise then rest for 60 seconds between exercise
stations.
Low Intensity Exercise using a minimum of equipment.
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