Healthier you starts here.
Let me congratulate you. You have started on your journey to improving your health by accessing this site.
Wanting to be healthier? Here are some small exercises to incorporate into your daily lifestyle that will help you increase your cardio system without any gym fees, or set training time. All these exercises can easily be carried out in your usual clothes, but remember to consult a qualified practitioner before making any changes to your health routine and exercise.
The idea is to introduce one exercise every week and then from week five begin to merge the weeks together.
Week One – Wall push ups.
These can be carried out whilst waiting for dinner to cook, the bath to run, even whilst watching TV.
Place your hands shoulder-width apart on a sturdy wall in front of you, feet slightly apart, abs engaged, back and legs straight. Lift your heels to balance on your toes and lean forward slightly so most of your weight is on your arms. Inhale as you bend your elbows and lean your body farther toward the wall, maintaining a long, straight line from head to toe.
Exhale as you straighten your arms to complete 1 repetition.
Repeat 10 times and try to do twice a day for 7 days.
Week Two – Stair climb
Either climb full flight and then descend repeating 4 times, always use the bannister rail and go at a slow steady pace.
Using the first two steps only and do to the count of 20
Repeat twice a day for 7 days.
Week Three – Knee highs
Stand straight. Lift the left knee up high so the thigh is at right angle and then lower. Now lift right knee, again thigh at right angle and down. Do this holding onto the back of a chair to stabilise you.
Repeat 20 times. Do once a day for 7 days.
Week Four – Sit to stand
Using a solid chair with no arm rests.
Sit in upright position feet slightly apart and flat on the ground, stand up and as you stand inhale.
Sit down as you exhale.
Repeat 5 times. Do this once a day for 7 days.
Week Five – Repeat
Do exercise from week 1 and week 2 for 7 days
Week Six – Repeat
Do exercise from week 3 and week 4 for 7 days.
Week Seven – Repeat
Do exercise from week 1 and week 4 for 7 days.
Week Eight – Repeat
Do exercise from week 2 and week 3 for 7 days
Week Nine and Week Ten
Perform all four exercise each day for 7 days.
Well done, now you have started to incorporate some simple movements to your daily routine, you may wish to explore your local gym or yoga centre and register for regular classes.
Maintaining an active lifestyle is vital in supporting a healthier older life, not only will you keep your muscles active so too is your mental health. Movement increases your oxygen intake, something your brain requires to function effectively.