It’s great if you can get out to exercise but for some people that isn’t an option, especially at the moment with c19. However, it is really important to exercise, to move as much as possible. Exercising is good for our health, mental and physical.
As the NHS advises in its guidelines‘Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better’ (My emphasis).
During the last couple of weeks I have been thinking about the exercise we can do at home and looking out for exercise at home ideas and tips that I can share with you, some of these are indoor exercise, some can be indoors or outdoors and others are outdoors only. I also asked for ideas on Twitter, thank you so much to everyone who replied (see end of blog post).
Many fitness instructors have started online classes accessible via zoom for a small charge.
For example, Zoe George, a specialist in cancer rehabilitation, pelvic floor function and spinal conditions is offering online classes accessible via zoom through her website Exercise Therapy Online where you can also find contact details and other resources. Over the years Zoe and her colleague Theresa have worked with the excellent John Le Vay Cancer Support and Information Centre in Ipswich hospital to provide exercise classes for breast and prostate cancer patients. I loved the breast cancer rehabilitation exercise class I attended and have heard great reports from the men who have been to the prostate cancer rehabilitation exercise class. I also found their Breast Cancer Exercise DVD (available through their website) helpful in regaining movement and strength following treatment.
Online personal trainer
There is a great selection of free exercise routines available through the NHS Fitness Studio website .
There are also many free exercise routines on YouTube. These are some of the channels I have come across which I like, many provide options for a range of abilities and fitness levels.
Others have suggested
I have several old exercise DVDs at home which I’ve dusted off. If you don’t have enough data to live stream classes or use YouTube DVDs might be a better option for you.
There are apps for just about every activity under the sun. I haven’t explored any exercise at home apps but you might find something helpful.
There are lots of things you can do with a ball, by yourself or with others. For example, bouncing or kicking or throwing a ball against the ground or a wall. Alternatively you could buy a basketball ring, football goal, net etc.
Bowling games – Bocce/boules/pétanque/skittles
Perhaps using a rebound net.
By yourself, with others in your household, using apps, dance mats, games, with others on zoom. Perhaps learn a new type of dance.
Perhaps using an app like One Pelaton. If you don’t have an exercise bike you could buy a stand to convert your usual bicycle.
There are a lot of fitness trackers on the market. I use my Fitbit to monitor my exercise time, heart rate, sleep and steps. The app offers a Premium service which gives you access to all kinds of health and fitness tips.
If you have a garden, gardening is a great way to exercise.
Perhaps using a small practice net.
Practice hitting a ball against the ground or a wall or you could buy a rebounder. The soft tennis sets are a great option if you want to play indoors against a wall.
Running around your garden
I have been inspired to try using a step after seeing Jo Moseley’s (@Happyhealthy50) Everest in a Month (@Everestinamonth) challenge.
Swimming (in my dreams)
Even if you just sit on it while you watch your favourite tv show you’re working your core muscles.
Full size or mini
If you don’t have any weights, use a tin of tomatoes.
Walking around your home or garden
A few other thoughts I’ve had ~
Before buying anything new think about what you might already have in your home. I found an ab cruncher, badminton, racquetball and tennis racquets, a basketball, a football, tennis balls, racquetball balls and shuttlecocks, a boules set and weights in the garage and the loft.
If you don’t have, don’t want or can’t afford equipment and/or have limited indoor or outdoor space and have to stay at home the online videos are possibly your most accessible option. That’s why I love them so much. Equipment can be expensive so only invest in it if your budget allows and you’re sure you will use it. Or perhaps ask around, one of your contacts might be only too pleased to free up some space by loaning, passing on or selling their equipment or DVDs.
If you live with others, involve them. Have fun together.
Be kind to yourself. Do what you can, we are all different. Listen to your body and pace yourself. If you have had cancer treatments you might find the Untire app helpful to better manage your fatigue.
Perhaps if exercise has negative connotations for you, retrain your thought patterns. Perhaps think of doing exercise as a gift you’re giving yourself to practise self-care and to self-nurture. Try to enjoy feeling your body move.
I hope you find these ideas helpful, even if it’s just to give you another exercise at home idea of your own. If so please share your ideas with me in the comments.
Many thanks for reading x
(With special thanks to all who responded to my tweet: Ali (@AliGardnerHHH), Anne (@Ewigkeit1), Belinda (@goldengirlnot), Cat (@cat_colourfield), Debbie (@debbieblissnews), Dennis (@Denniskeim), Erin (@buttersy), Georgina (@flowersorcakes), Jayne (@jaynergeorge), Jennifer (@JenniferTester8), Jill (@JB39832600), Julia (@JuliaClare11), Juliet (@julietfitzy), Karen (@kjr2508), Kay (@KayCurtin1), Kristen (@KBlankenship826), Lisa (@lisadawnloft), Lori (@Lori_Burwell), Lucy (@traybakequeen) Maggie (@Maggie_Roch), Mia (@BSBreastcancer), Neeta (@NeetaFitness), Noirin (@NoironONeill), Northerner181 (@Northerner181), Peggy (@PeggyB63), Racheal (@raquelwench), Ruth (@ruthdal), Shiona (@Shomelamona), SurvivorSAKE (@SurvivorSAKE), Tracey (@TheReIvention3))