Simple Exercise to Do at Home

• March 27, 2020
• URAH Singapore
• 0 Comments

• Joint Maintenance Exercise Home Exercise Simple Exercise Arthritis Osteoarthritis Rheumatics

 

Covid-19 has made it more challenging to continue daily routines outside our homes. In the midst of this pandemic, it is important to keep healthy and safe in whichever way possible. URAH is suggesting a list of exercises you can do at home to improve or maintain your health:

Please note: Good body posture and form is important in minimizing injury and providing effective outcomes.

 

1. Stretch to warm up and stretch after exercise

Flexibility is helpful in helping you get the most out of your program. Upper body stretch and lower body stretches can be done before and after exercise.

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The following are examples of simple stretches you can do to warm up your body for exercise:

Upper Body Stretches

Spinal Rotation	Across-the-chest Stretch	Triceps Stretch

 

Lower Body Stretches

Knee Lift	Hamstring Stretch	Quad Stretch

 

 

2. Squats

Many of you are familiar with squats. In fact, many of our movements on a daily basis are squats.

This move is helpful because: it helps build strength in the thighs, hips and glutes.

1. Stand in front of a chair with a reasonable height
2. Your feet should be shoulder-width apart
3. As you bend your knees, swing your arms forward to balance yourself
4. Make sure your knees do not bend past the tip of your toe
5. As soon as you make contact with the chair, stand back up by putting weight on your heels and pushing into the floor to get back up

 

 

3. Heel Raise

This exercise is useful in improving your balance. It is preferable to perform 2 to 3 sets of 10 to 15 reps per session.

This move is helpful because: it helps build strength in your lower legs and calves.

1. Stand behind a stable chair with a reasonable height and hold it for support (You may also use a table that is very stable and does not move or tilt easily)
2. Slowly raise your heels to a tiptoe position and hold for 3 to 5 seconds
3. Slowly lower your heels to the floor

 

 

4. Single Limb Stance

This is another exercise that is good for your balance.

This move is helpful because: it helps build strength in your legs.

1. Stand behind a stable chair with a reasonable height and hold it for support (You may also use a table that is very stable and does not move or tilt easily)
2. Lift up your left foot and balance on your right foot.
3. Hold the position for as long as you can
4. Switch feet and perform the exercise again.
5. You may perform 5 sets for each feet

 

 

5. Walking heel to toe

This is another helpful way of improving your balance. It is preferable to perform this exercise near a wall that is within reach.

This move is helpful because: it helps build strength in your legs that helps with balance.

1. This step is optional: Place a straight item or draw a straight line on the floor to guide the path you plan to use during the exercise
2. Place your left foot in front of your right foot in way that the heel of your left foot is barely touching the tip of your right foot.
3. While placing your weight on your right heel, move your right foot in front of you left foot
4. Shift your weight to the toes
5. Repeat the same steps for your left foot
6. Movement of both foot is considered 1 set
7. Proceed to do 15-20 sets

 

Source: https://www.healthline.com/health/exercise-fitness/dynamic-stretching , https://www.healthline.com/health/shoulder-pain-exercises, https://www.healthline.com/health/deskercise, https://www.medicalnewstoday.com/articles/325377, https://www.healthline.com/health/deskercise, https://www.healthline.com/health/exercise-fitness/leg-stretches-flexibility#quad-stretch , https://www.healthier.qld.gov.au/fitness/exercises/chair-leg-squats, https://www.abc.net.au/life/exercises-to-help-people-who-stand-up-all-day/10479274, https://www.verywellfit.com/single-leg-stance-exercise-for-better-balance-2696233, https://www.healthline.com/health/exercises-for-balance#exercise-for-seniors

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