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Dance like nobody’s watching

by Alexandra Middleton | 26 Aug 2013

The importance of staying active is not just about keeping fit. Thirty minutes of regular aerobic exercise each day reduces your risk of disease, and improves your mood and overall wellbeing.

Don’t let anything stand in the way of keeping active. Here are the top ten strength and aerobic exercises that you can do for no cost in the comfort of your own home. 

  1. Warm up – For a low impact warm up step side-to-side extending your arms directly out in front of you with each step. Really move your arms to get your heart rate up.

  2. Squat jumps – Stand with your feet hip width apart. Keeping your chest up, bend as if you were about to sit down on a chair. The bulk of your weight should be felt in your heels leaving you able to wiggle your toes. From the squat position jump up and attempt to touch the roof with your hands.  Complete 15 – 20 repetitions in quick succession. This movement raises your heart rate and strengthens your leg muscles.  If you have issues with your knees squat without jumping.

  3. Mountain climbers – Set yourself up in the push up position, making sure your shoulders are over your hands and your body is in a straight line from your shoulders to toes.  Alternate between legs, tucking one knee at a time underneath you to meet the opposite elbow. This movement can be done at whatever pace you feel is comfortable for you. This will work your core as well as your legs and shoulders. If this is too strenuous, drop down to your knees and extend opposite arms and legs one at a time. This exercise is great for building core and balance.

  4. Knee lifts – In a standing position, reach your arms into the air and as you pull down, pull your knee up to waist height, alternating between legs. This movement is great for individuals of any fitness level as it can be done at your own pace, however the faster you move the better.  

  5. Step ups – For this exercise you will need a set of stairs or perhaps a small step you use to reach high cupboards in the kitchen. Step up and down, alternating the leg you raise up on. Keep up a brisk pace, and if you’re really looking to push yourself follow this exercise by jumping with two feet up and down from the step.

  6. Assisted push ups – Position yourself behind the couch and perform a push up against the back of the couch. This exercise builds strength without placing too much pressure on the shoulders, which can be a problem area for many over 55s.

  7. Dance – Put on your favourite cd, clear a space in your living room, close the blinds if you have to, and simply let your inhibitions go. Be sure to include kicks, spins and large movements for a solid workout.

  8. Sit up twists  - Find an object in your home of reasonable weight that isn’t fragile. In a sit up position on the ground, place the object on one side, pick it up and move it to the other side of your body. This will work your entire core. If this irritates your back, tuck your toes beneath the couch and perform an assisted sit up.

  9. Leg lifts – Placing one hand on the back of the couch for support raise your leg in front of you as high as it will go and then swing the leg behind you. If this irritates any existing aches and pains raise and lower the leg slowly. After 15-20 repetitions, change legs.

  10. Stretching – After any aerobic exercise it’s important to warm down and stretch your muscles to prevent pain the following day. Regular stretching also improves your flexibility and range of motion, and contributes to improved coordination and balance. 

 

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