Sneaking exercise into your working day.

Climbing Stairs Physiotherapy exercises to do at home

Make every day count.

Many of us will be resolving to become fitter and healthier for the new year. This usually involves taking up a new sport or joining an exercise class. However, when life gets busy, it’s often difficult to fit in formal exercise every day. When time is short, consider fitting in some extra fitness around your normal daily routine.

Here are a few ideas to get you started. Once you do get started, you’ll begin to see other ways to incorporate exercise into your day.

  • Sitting at your desk, work on your neck flexibility. Slowly rotate your head to look side to side, then look up and down and tilt your head side to side. Repeat for 30 – 60 seconds.
  • Emptying or loading the dishwasher/washing machine, lower into a squat each time you put an item in or take something out. This will help to improve ankle, knee and hip flexibility as well as leg and hip muscle strength.
  • Take a walk during your lunch break. If you have time after you’ve eaten, take a quick walk around your house/place of work. There are benefits to even a short 10 – 20 minute walk, including clearing your head and getting some fresh air.
  • Standing at the sink/cooker/printer/copier, practice balancing on 1 leg for 30 – 60 seconds. This will help improve your proprioception (knowing what your body is doing in space) and leg and hip strength. Don’t forget to work both sides!
  • Take the stairs whenever you can. Again, this improves leg and hip strength, balance, and if you work fast it can get your heart rate up to improve cardiovascular fitness.
  • Standing in a queue or sitting at your desk, work on ankle flexibility. Rotate your foot a couple of times in one direction and then the other. Repeat with the other foot.
  • Put on your favourite music and dance around your house. This will give you a whole body workout!

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