Something different – Joe’s home workout

So everyone else is doing it, are you? Joe Wicks, of #lockdown PE class fame has recorded his 10 minute Home Workout for Seniors. It’s quite different from our Physio Fit Exercise Class, but they say a change can be as good as a rest.

The programme includes a range of exercises that you complete for 40 seconds, with 20 second rest between each exercise. Joe includes a lateral shoulder exercise and a spine twist, which I know I would modify for a few of my regulars – so remember that when you are following an exercise video, let common sense prevail. If you experience pain – stop. You may need to modify the exercises to suit your physical abilities, and can seek guidance from your Physiotherapist.

Arm strengthening exercises with homemade dumbbells

We started lockdown last week with some exercises for strengthening our legs, and this week I have an arm exercises video for you. The exercises should be familiar to those of you who attend the Physio Fit Exercise Class

Click here for video

We don’t have access to any dumbbells in our house at the moment, so we had great fun this afternoon making our own. We filled two 500ml pop bottles with dry sand, and then filled them up with water. Each bottle weighs just over 1kg. There were plenty of opportunities for maths and physics lessons doing this, for those of you that are homeschooling at the moment.

1kg weights may feel too light for you, so rather then completing 5 sets of 5 repetitions that we usually recommend to help manage sarcopenia, the natural weakening of muscles that happens as we get older, I would try completing 10 repetitions, and repeating this up to three times.

Alternatively – find a heavier weight! Please share with me your creative ideas for making a 2 or 3kg weight, that is neither too bulky or potentially dangerous

Testing your balance

Following on from Sunday’s post where I shared a useful booklet about falls, here is a short video from NHS Inform about balance. The video shows you one way to test your balance.

The website then offers a choice of 3 further videos, each showing exercises to help you improve your balance, which may be appropriate for your level.

Give it a go – it’s never too early to start exercises to help your balance and reduce risk of falls.

#StayHome #KeepActive #KeepStrong

Not sure how to start exercising?

If you haven’t been a regular gym bod or sports person – or if your body can’t quite keep up with what you used to do, then it can be difficult to know how to get started.

Over the coming weeks, I am going to share some videos to give you an idea of some simple exercises you could try. They can all be done in your own home, and don’t need any complicated equipment.

I am sharing two videos. The first video: PhysioFit Challenge 1: Sit to stands is an easy way to find out your current fitness levels – and to help you see improvements as you exercise in the coming weeks. All you need is a chair and a timer.

The second video, PhysioFit Exercise 1: Legs shows 3 exercises to help you improve your lower limb strength – and gain improvements in the Sit to Stand challenge. This uses a chair and the bottom step of your stairs.

So remember, #KeepActive whilst #socialdistancing – and something is better than nothing. Good Luck everyone

Disclaimer

These exercises are tailored to the regulars at my Physio Fit Exercise class, which understandably is on hold at the moment, who have completed a health and physiotherapy assessment.

Any exercise holds an element of risk; You choose to take part in these exercises at your own risk. For those of you out there I have not completed a medical screening or musculoskeletal assessment, please let common sense prevail. If you have any pain or feel unwell when exercising – stop. If you have any medical conditions, seek approval from your doctor before starting any new exercises.

The information provided should not be treated as a substitute for advice from a physiotherapist or medical doctor.