Winter warmers – little exercises to keep you warm and fit in the cooler months

Winter warmers – little exercises to keep you warm and fit in the cooler months

28 AprHealth, How-to advice, Lifestyle

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.

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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.

Balance exercises

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.

Dance

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.

DIRECT DEBIT REQUEST SERVICE AGREEMENT
COMPANY NAME: THE PHYSIO CO AUSTRALIA PTY LTD
ADDRESS: 25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
CONTACT DETAILS: 1300 797 793

This is Your Direct Debit Service Agreement with THE PHYSIO CO AUSTRALIA PTY LTD (ABN: 54120918854). It explains what Your obligations are when undertaking a Direct Debit arrangement with us It also details what our obligations are to You as Your Direct Debit provider. Please keep this agreement for future reference. It forms part of the terms and conditions of Your Direct Debit Request (DDR) and should be read in conjunction With Your DDR authorisation.

Definitions

account means the account held at Your financial institution from which we are authorised to arrange for funds to be debited
agreement means this ment Agreement between You and us.
banking day means a day other than a Saturday or a Sunday or a public holiday listed throughout Australia.
debit day means the day that payment by You to us is due.
debit payment means a particular transaction where a debit is made.
direct debit request means the Direct Debit Request between us and You,
us or we means THE PHYSIO C0 AUSTRALIA PTY LTD, (the Debit User) You have authorised by requesting a Direct Debit Request.
You means the customer who has signed or authorised by other means the Direct Debit Request
Your financial institution means the financial institution nominated by You on the DDR at which the account is maintained

Debiting Your account
1. By signing a Direct Debit Request or by providing us with a valid instruction, You have authorised us to arrange for funds to be debited from Your account, You should refer to the Direct Debit Request and this agreement for the terms of the arrangement between us and You.
2. We will only arrange for funds to be debited from Your account as authorised in the Direct Debit Request.
  Or
  We will only arrange for funds to be debited from Your account if we have sent to the address nominated by You in the Direct Debit Request, a billing advice which specifies the amount payable by You to us and when it is due,
3. If the debit day falls on a day that is not a banking day, we may direct Your financial institution to debit Your account on the followrng banking day. If You are unsure about which day Your account has or will be debited You should ask Your financial institution.
Amendments by us
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Amendments by You
You may change* , stop or defer a debit payment, or terminate this agreement by providing us with at least 30 days notification by writing to-
THE PHYSIO CO AUSTRALIA PTY LTD
25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
Or
by telephoning us on 1300 797 793 during business hours;
Or
arranging it through Your own financial institution, which is required to act promptly on Your instructions.
*Note: in relation to the above reference to ‘change’, Your financial institution may ‘change’ Your debit payment only to the extent of advising us THE PHYSIO CO AUSTRALIA PTY LTD of Your new account details.
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1. It is Your responsibility to ensure that there are sufficient clear funds available in Your account to allow a debit payment to be made in accordance with the Direct Debit Request.
2. If there are insufficient clear funds in Your account to meet a debit payment:
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Accounts
You should check:
- with Your financial institution whether direct debiting is available from Your account as direct debiting is not available on all accounts offered by financial institutions.
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Notice
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  THE PHYSIO CO AUSTRALIA PTY LTD
  25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
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