If you were active for most of your life and have simply been inactive without major illness, getting used to an exercise program now may be relatively easy.
However, if you have been continually inactive or limited by a medical condition, it is best to start gradually – in both difficulty and duration.
Different exercises are described for people who can stand easily, those who need to exercise sitting in a chair and those who are confined to bed.
Warm up and cool down
It is important to allow time to 'warm up' before your session and then to 'cool down' afterwards.
Warming up is the process of 'loosening' and otherwise preparing your muscles and joints for exercise, and is key to maximizing benefits and preventing soreness and injury. It also prepares the heart and lungs to provide your body with increased amounts of oxygenated blood.
Take about 5–10 minutes for warm-up longer during colder weather.
Cool down is important as abrupt cessation of physical activity can stress the heart. Allow a cooling down period of 5–10 minutes, longer in warmer weather. Cooling down exercises can be a selection of those listed in the warm-up section.
Warm-up routine
Repeat all these actions at least eight times before moving on to the next warm-up exercise. All the following can be done whether you are standing or excercising from a chair.
- Swivel your head from side to side as if you were indicating a big 'no'.
- Move your head up and down as if indicating a big 'yes'.
- Tilt your head to the side by trying to put your ear on your shoulder, then repeat on the other side.
- Shrug your shoulders up then push them as far down as you can.
- Bring your shoulders forward then push them to the rear.
- Roll your shoulders forward, making the circles as big as possible. Then roll them backwards.
- Bend down to each side in turn reaching down the side of your legs with your hands. Reach a little further with each bend. If you're sitting down, reach down the sides of the chair towards the floor. When standing, your feet should be comfortably apart (about 12 ins) so that you are balanced. Try to keep your legs straight and not to bend your knees.
- Put your arms in front of your body and twist your torso from side to side. Start off gradually and then reach round as far as you can go each time you twist. Keep looking straight ahead, your head will then move naturally with your arms.
- Lift your lower arms to your shoulders bending them at the elbows. Then relax them to your starting position.
- Clasp your hands together and rotate the wrists in circular movements in both directions.
- Rotate your ankle joint in both directions one foot at a time.
Standing
- Swivel your hips in a circular motion. First one way and then the other. Keep your head and shoulders still during the movement.
- Tilt your pelvis to the front and then the rear. Try to hold your tummy in, but remember to breathe.
- Bend your knees forward and back. Do this slowly, ensuring that your knees do not travel further forward than your toes. Place your hands on your knees as you do this. If you feel unsteady try sticking your bottom out as if you are sitting down.
- Still keeping hold of your knees, make small circles with your knees. Repeat the movement in the opposite direction.
Sitting (you may need help to hold your leg out)
- Lift one leg at a time until the leg is straight out in front of you. Bend it back down, change legs and repeat.
- Confined to bed – you may be able to do these yourself or if not your carer can move you gently.
- Swivel your head from side to side as if you were indicating a big 'no'.
- Move your head up and down as if indicating a big 'yes'.
- Tilt your head to the side by trying to put your ear on your shoulder then repeat on the other side.
- Lift your lower arms to your shoulders bending them at the elbows.
- Clasp your hands together and rotate the wrists in both directions.
- Lift one leg at a time until the leg is straight out in front of you. Bend it back down, change legs and repeat.
- Rotate your ankle joint in both directions one foot at a time.
Some specific 'resistance' exercises that you can do easily on your own or in a group. Each exercise should be done 8 to 10 times for two sets.
Remember to:
- Complete all movements in a slow, controlled fashion.
- Breathe evenly throughout the exercise. (Breathe out when you do the work.)
- Stop if you feel acute pain.
- Stretch each muscle after your workout.
Reviewed March 2010
Next review September 2011