Exercise to do at home

Home Based Exercise

Full Circle Wellness

At this time in society with the COVID-19 pandemic and regulations that include social isolation, the closure of gym and exercise facilities and regulations on outdoor activity it is easy to lose the motivation and accessibility for physical activity.  Not only is it important to stay active for your physical and physiological health but also for our mental health and well being. Three major reasons to stay active at this time include:

  1. Mental Health – Undeniable research indicates that exercise is a great way to boost mood and improve mental health.
  2. Immunity – Exercise helps to improve your immune function, can slow age-related immune system decline and helps to reduce inflammation in your body.
  3. Stress and anxiety- Family separation, financial stress and reductions in social interaction are just some elevated stressors at this time. Physical activity can reduce stress and anxiety and help with managing our physiological state.

As an allied health service Full Circle Wellness will discuss a few tips on maintaining physical activity and also a small home based program to maintain high levels of function and hit the World Health Organisations recommendations.

-By writing up a weekly routine, which includes allocated slots for exercise it will help with planning but also accountability to perform,

-Allocate a friendly time slot and duration for your session - Choose a time that suits you and aim for 30-60 minute sessions.  

-Find and utilise a friendly space, preferably not in your living area. If you can separate exercise and daily activities it will make it more exciting!

-Simple things such as incentives (Coffee after exercise, afternoon drink after you session) or even watching online or TV based classes can help with motivation.

Now that you have decided to exercise here is a small 8-exercise routine you could perform at home. Aim to perform the session 3 separate times per week with a rest day in between. Be mindful that this is a general exercise routine and medical conditions, fitness levels and injuries should be taken into account.  A great way of progressing this program is to start with 2 rounds of each exercise and over time progress to 4/5. Rest as need be throughout!! Start with 2 rounds of 10 of each exercise

If you are seeking advice, motivation or your own home based routine for this time please feel free to contact the friendly team at Full Circle Wellness on 5456 1599. They offer mobile and tele-health services for your convenience.

1.Wall push up
Start: Hands shoulder width apart on the wall out in front, with your feet about 1 metre away.
Action: Bring shoulder blades together, lowering chest to the wall, then push body back up. 
Finish: Starting position

2.Sit to stand
Start: Sit on a chair with your hips either at or above knee height. Feet should be shoulder distance apart. Spine straight. 
Action: From this position stand up with control until fully upright. Now sit down slowly with control. Try not to swing your upper body to initiate the movement.
If you cannot perform this unaided you can push the arms of the chair or hold a bench in front of you. 

3.Wall slides
Start position: Stand facing a smooth wall. The forearms need to be in contact with the walls and the shoulders and elbows bent to 90 degrees 
Action: Lean forward, slide the forearms up the wall and attempt to bring your shoulder blades out and around as you slide up the wall.

Video Link

4.Balance Reach
Start: Stand upright with good posture. Holding on if need be. Stand on one leg and maintain your balance as best as possible. Keep a gentle bend in the knee of the standing leg. 
Action: Attempt to touch your free foot to point out three spots - forward, to the side and diagonally backwards.

Video Link

5.Weighted push up and out
Start: Holding weight at chest, sitting tall. 
Action: Push the weight away from your chest. Bring back to start. Then push weight above your head and return to the starting position. 
Finish: Weight at chest.

6.Tandem walking
Start position: Standing. 
Action: Walk forwards placing one foot directly in front of the other as if walking on a balance beam. Use the wall or balance beams if need be.

Video Link

7.Single arm row
Start position: Bend over and place one arm in front on a chair With spine straight and dumbbell held in the other hand, allow your arm to hang as low as possible. 
Action: In a rowing action, pull the dumbbell up towards your body. Return to the starting position. 
Key points: Ensure your draw your shoulder blade fully backwards during the pull phase.

Video Link

8.Side steps
Start: Standing feet at hip width apart
Action: Step laterally from side to side. Brining feet to start position
Finish: Standing feet together.



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