Activities to try
1. STEP-UPS – If you have a house with stairs, use them for step-ups. Try 15 steps in a row (reps). If you do not have stairs in your house, try using a sturdy box instead, or the front step. Step-ups are good for balance. If you wish to challenge yourself, increase the height of the step/box or hold something weighty in your hands as you step to add resistance and challenge your muscles more.
2. PLANK – The plank is a great all-around exercise that works upper and lower abdominals, lower back, shoulders and glutes, and, because you are holding the position, it also improves core strength. To do it, carefully assume the press-up position on the floor – placing hands under shoulders, lying face down and tucking toes under. For the basic plank, push your body up on to your elbows with forearms flat on floor, keeping your knees bent. To challenge yourself, lift your knees off the floor and straighten your legs. Hold in position for as long as you can. Can you do 30 seconds?
3. STRETCHES – A good way to boost your flexibility and balance is to do daily stretches. You don’t need to stand up either, as many stretching poses can be done while seated.
4. WALKING – We may be limiting our outdoor pursuits and walking in public, but have you tried walking in the house as a form of exercise? When you are on the phone, it is advisable to get up out of your chair and keep moving around the house as you chat. You won’t even notice you are exercising as you will be distracted by your telephone conversation.
5. LIFTING WEIGHTS – Now we are not asking you to lift heavy weights, but there are a number of household items that can easily double up as a lightweight dumbbell, so you can build strength while at home. You can strengthen your muscles by counting repetitions (one complete movement) and sets (a group of repetitions). Start off gradually with a few reps and sets and build up.
6. DANCING – Whether it’s performing some high-energy moves or doing a ballroom classic, dancing is one of the most enjoyable ways to exercise. Did you know that, as well as bringing a number of physical health benefits, dance can also help reduce the risk of falls in older age? That’s because those who dance see an improvement in their balance, strength and gait. So now is the time to put your favourite music on and dance around your living room. Dancing is also said to boost the feel-good hormones, so it benefits you both physically and mentally.