In recent events with businesses closing due to social distancing measures, many people may have found it difficult to continue with their normal schedule, especially when it comes to exercising. The following is a short list of my favourite function-based exercises that you can easily do at home. When appropriately scaled, these movements can help you maintain your current level of fitness.
1 - Walking
Even just 10 minutes a day can help improve or maintain cardiovascular health, bone density, muscle mass, and mental health. Two 10 minute walks per day at a moderate intensity satisfies the recommended exercise guidelines for adult Canadians.
2 - Squats
This is my absolute favourite exercise. We do squats all the time without even thinking about it because everytime you sit down and then stand up is a complete squat. Squats or “sit-to-stands” from higher surfaces are easier than lower, and I encourage you to just use your legs! If you bring your arms in front of your body, it forces your nose over your toes and gets you in the most efficient position to stand up from sitting. Try to accumulate 30 body weight squats throughout the day.
Ps. You're in a squat position when you're riding!
3 - Single Leg Romanian Deadlift
This may be one you haven’t heard of before. While standing on one foot, with a slight bend in the knee, you hinge forward at the hip so that your torso and other leg are in one long line. You can add a weight or stretch your arms above your head to make it more challenging. This is a great exercise for your core, back, glutes, and hamstrings. It also helps improve balance! Try doing 2 sets of 10 slowly while concentrating on activating “squeezing” your muscles.
4 - Overhead Press
This is another movement that you are doing without realizing. Every time you reach high into your cupboard for something, you are doing a press. Try to squeeze your shoulder blades together while you do this type of movement to ensure the best shoulder joint position while reaching. Holding heavier items in your hand will be harder than lighter ones. Try completing 2 sets of 10.
5 - Tai Chi
This one is easy to follow along with if you watch a Youtube video or download an app on your phone. It is an excellent way to practice things such as balance, breathing, mindfulness, and stress reduction.
Most importantly though, try to do some activity that you find enjoyable. If it is fun, it's easier to stick with it!
Of course this is general advice and may not be appropriate for everyone. If you have any questions or concerns, or need help figuring out which exercises are best for you, feel free to contact us!