Exercises
Are you new to exercise? Do you keep meaning to get back to a fitness regime but haven’t got round to it yet?
If the answer is yes, there are some fab gentle exercises below to try. Do them at home while watching TV, or when you get a spare 15 minutes. They’re a great way to ease into exercise and can help improve your general fitness, strength and mobility.
All these exercises can be done seated, standing or supported. If you are using support or doing the exercise seated, please select a stable chair with no wheels.
When starting your workout, remember to engage your stomach muscles (tense your abdominal muscles slightly, without holding your breath), keep your feet in line with your hips, shoulders relaxed, chin level, gaze straight ahead, and sit or stand tall. If seated, sit away from the back of the chair.
When exercising, wear comfortable clothing, have some water to sip during your workout, and do each exercise slowly. Breathe steadily. Aim to build up the number of repetitions gradually. Try to make time for exercise at least twice a week.
If you are exercising for the first time, or are unsure about completing any of these exercises, please check with your GP before going ahead. Exercise should not hurt. Please stop if you experience pain or discomfort during any form of exercise.
These exercises have been verified as safe and applicable for an entry-level exercise plan by independent personal trainer, Arland Craik: Personal Trainer Thatcham & Newbury (arlandcraikpersonaltraining.
These exercises have been verified as safe and applicable for an entry-level exercise plan by personal trainer, Arland Craik: Personal Trainer Thatcham & Newbury (arlandcraikpersonaltraining.co.uk)
Infographic Description
FLEXIBILITY
Flexibility is important for increasing a joint’s range of movement. Improving your flexibility can also reduce stiffness and muscle soreness after exercise. Stretching to increase flexibility can make everyday tasks, like putting on your shoes or socks, easier.
AEROBIC
Aerobic exercise is any form of activity that makes you slightly out of breath but still able to hold a conversation. It helps improve heart health, stamina and endurance. Regular aerobic exercise may help with muscle and bone strength, improve sleep and keep your mind sharp.
BALANCE
Simple balance exercises like heel raises and one-leg stands, or exercises with movement, such as heel-to-toe walks and side steps, can help strengthen your joints and improve your mobility. This will make it easier for you to balance and reduce the risk of falls.
STRENGTH
Strength can be increased with resistance exercises. These can be body weight exercises, like press-ups, or exercises with weighted objects, like a reusable water bottle. They will help improve joint stability, posture, muscle and bone strength, and build stamina so you can do everyday activities like walking, gardening and household chores with less fatigue.
