There are many of us worried about getting enough exercise during the isolation period. As well as your daily outdoor exercise allowance, you may also want to give the following ten indoor stretches and exercises a whirl.

Please note that not all of these may be suitable for you and your body. Always take medical advice before trying new exercises, particularly if you have a physical disability.

1. SEATED SHOULDER PRESS

Take two cans, one in each hand and sitting in an upright position, hold the cans above your head. Push the cans above your head, keeping the palms facing forward until they meet in the middle above your head. Slowly lower them back into starting position and repeat 50 times (or as many as you can manage)

Suitable for: People with good grip and good upper body strength.

2. WRIST AND ANKLE CIRCLES

Start in a seated position with a straight back and lift your arms up in the air. Face your palms forward with thumbs up and gradually start making circular motions with your wrist, one at a time. Do a hundred circles with each wrist (or as many as you can manage) and then move on to your ankles.

Suitable for: People with good movement in their lower arms and lower legs and no previous fractures or broken bones.

3. SIDE LYING HIP ABDUCTION

Lie on your side with both legs extended. Lift your top leg as high as possible and then lower down slowly. Repeat 50 times (or as many as you can) and then turn side and do the other leg for another 50 times.

Suitable for: People with good lower body control and hip movement

4. SEATED KNEE RAISES

Whilst seated, raise one knee upwards until your foot is several inches off the ground. Lower slowly and repeat the process. Once you’ve done 20 on one leg, switch and do the other leg. Do as many sets of 20 as you can.

Suitable for: People with reasonably good control over their lower bodies.

5. TRICEP CURL

Sit on a chair. Use a can of beans (or chickpeas, we aren’t picky!) in each hand, then lift the can from your hip side to your shoulder and back down. Repeat 100 times with each arm.

Suitable for: People with good grip and free movement in their upper body.

6. SUN SALUTATION

This popular yoga exercise involves stretching as tall as you can, then reaching down towards your toes. Then put your hands flat on the floor and push your legs back into a plank pose. Then go down to the floor with your palms flat on the floor, pushing your chest up (upward facing dog position). Move your feet back with your bottom in the air (like a reverse ‘V’ shape – called the downward facing dog). Come up from there to standing again. Repeat a few times regularly. There are lots of videos online demonstrating the salutation and how to do it properly.

Suitable for: Those with good body control and good mobility

 7. LUNGES

Start by standing up straight with your feet hip-width apart and flat on the ground. Lunge your right foot forward until your leg reaches a 90 degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go past your toes. Lift your right leg to return in the starting position. Repeat 10 times on the right leg and then switch to the left leg.

Suitable for: People with good body movement and balance.

 8. SUPERMAN!

This one involve lying flat your stomach and lifting your  arms, head and lower legs off the ground, at the same time. Imagine Superman’s body form whilst flying. Hold for 3 seconds and then relax. Repeat as many times as you can. This is great for building up core strength. Make sure you do this stretch on hard flat ground.

 Suitable for: People with some core strength and upper arm movement

 9. SQUATS

Standing upright with your feet hip-width apart, bend your knees until your bottom is level with your knees. Then push back up to standing. Don’t move your feet from the ground. Your arms can be crossed against your chest or stretched out in front

Suitable for: People with generally good body control and balance

 10. CLEANING THE HOUSE!

You might be surprised by how much exercise you will get by hovering, dusting, and even hanging out laundry.

Suitable for: Most people (depends on the cleaning/tidying exercise)

As always, we would love to see or hear about what exercises have been working for you. Do send in photos or videos to: info@opencountry.org.uk or tag us on Facebook: @OpenCountryYorkshire

We found the following websites were useful for inspiration on exercising at home:

  • British Blind Sports have some weekly audio description work outs available off their website:

https://britishblindsport.org.uk/

  • Disability Horizons have some basic exercises to complete if you have certain disabilities:

www.disabilityhorizons.com

  • Sport England have teamed up with the National Lottery to bring us the Stay In, Work Out movement. You can keep up to date with their ideas via the hashtag #StayInWorkOut too.

www.sportengland.org/stayinworkout

  • Anna Richardson and Amar Latif help viewers find the perfect fitness regime

https://www.channel4.com/programmes/how-to-get-fit-fast

  • Aaptiv (app or website). Free for the first (month) then around £13 a month but ideal for visually impaired people with good fitness as its all audio with backing music. One of our tandemers is a big fan!

 

 

 

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