With the weather becoming cooler, we can often end up spending more time indoors and subsequently be less active. But don’t let this stop you from achieving your goals!
Here are some simple exercise ideas that can be done at home to improve your strength and balance.
Sit to stand
This is a perfect all-round exercise – it’s functional, works a lot of different muscles, can help with your balance, and can certainly get your heart rate up! You can make it more challenging by using a chair of lower height and/or not using your arms.
Marching on the spot
While we might not have enough distance in the house for a decent walk, we can still march or walk a track indoors to increase our step count. Raising your knees higher and minimising hand support can help challenge your balance further.
Seated bike pedals
Investing in a lightweight pedal can help improve endurance and circulation in the legs. Simply pedal away whilst watching TV/reading a book to make an otherwise relaxed activity into exercise! Resistance can be increased to make it more difficult and it can also be used for arm exercise.
Some common causes of loss of balance include reaching up or turning, and you can practice these movements safely whilst standing behind a sturdy chair. Practice lifting your arms up and down and being aware of how your body adjusts to the movement to maintain your balance. Similarly, practice turning your head and trunk to look over your shoulder, whilst keeping your feet planted. The chair is there for you to hold onto if you suddenly feel unstable, however try to minimise hand support in order to challenge your balance.
Put on some good music and get up and dance! Simply bop to the music or add some side-steps – any movement is good for you. And we bet that the music will also lift your mood on a dull day!
We hope these ideas help encourage you to keep moving during these cooler months. Please do get in touch with a physio if you would like an exercise program tailored to suit your home, needs and goals.