5 HOME EXERCISES TO KEEP FIT Print

As Singapore is in Week 2 of Circuit Breaking, it is of utmost importance that everyone stays home to keep themselves and their loved ones safe. In collaboration with ActiveSG, we collated 5 exercises you can do at home to keep active, and keep your spirits up!

Ever heard of the twist for toilet paper or the balancing Simon says? These are just some of the interesting and not too strenuous exercises you can do from the comfort of your own home! These exercises were designed by Active Health (ActiveSG) whose aim is to help seniors get fit.

In a Government survey of 2600 elderly people living in Marine Parade, 52% of them do not exercise at all! Exercising is essential regardless of age, it not only improves mental health but also decreases the risk of falls.

Don’t worry though, these exercises are not too taxing on the body because they’re made specially for you! Click here to check out all the exercises available!


1. Twist for Toilet Paper

This exercise helps improve your balance as well!

Follow these simple steps:

  • Grab a chair and place it behind you.
  • Place your hands on your shoulders to keep upright and keep your feet shoulder-width apart.
  • Lower yourself down on the chair and as you stand, twist your body to the left together with your feet.
  • Do the same when twisting to the right!

 

2. Balancing Simon Says


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This exercise aids in maintaining good gross motor skills!

Try this out:

  • Grab a chair and place it beside you.
  • Stand upright and in a neutral position.
  • Using the chair as support, hop to the left and lift one leg up while touching your head.
  • Do the same on your right side!
These exercises aids in balance and reaction/ cognitive thinking. If possible, exercise with a partner. Take turns to shout a command e.g. nose, hip, knee. React to each command with your hands while balancing on one leg. Alternate the legs after each command.

3. Push the Door



F
or this exercise, grab a partner! You can do this with your grandchild, spouse or even your daughter/son!

Here’s how you exercise together:

  • Grab your partner and stand directly in front of them.
  • Standing shoulder-width apart with knees slightly bent, place both your hands palm to palm.
  • One partner will push gently until they have a straight arm while the other partner will resist with a bended elbow.
  • Take turns to push and resist for a couple of repetitions before changing hands.
  • Continue for both sides and remember, let’s be gentle!


4. Ice Skater

Now we add in the fun part of this workout! Ice skating at home! You may go at the pace which your find the most comfortable.

Unveil your inner ice-skater:

  • Grab a chair to place beside you for balance (just in case!)
  • Stand up tall and straight.
  • Hop to the right side elevating your left leg. Hold for a few seconds.
  • Repeat on both sides.
  • If you can’t hop, simply step to the side and lift your leg!

 

5. Deep Breathing

Finally, to end your workout, here is a deep breathing exercise that will bring your heart rate and blood pressure back to normal.

How to do it:

  • You can grab a chair, or you can stand in an upright position.
  • Place your hands on your ribcage.
  • Close your eyes and take a deep breath through your nose for 3 seconds.
  • Hold it in for 1 second.
  • Exhale through the mouth for 5 seconds.
  • Repeat until you feel calm.

 

We hope these 5 exercises will encourage you to keep on moving even at home, and to get your family members to exercise together. Let’s stay home, and stay fit!

To find out for more information on the types of workouts, programmes or even tips on health and wellness, visit www.activehealth.sg and www.myactivesg.com.

You may also follow them at www.facebook.com/myActiveSG and go.gov.sg/getactivetv, don’t forget to subscribe so that you won’t miss any updates!

 

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