We understand it is a worrying time for many of our clients, both for their own health and the health of their families.
At Katie Bell we emphasise the importance of keeping active at all ages; however, with the current government advice, this is getting ever more challenging for older patients or those with ‘at-risk’ health conditions who are advised to isolate themselves. As you probably already know, exercise has many benefits including helping bone density, reducing blood pressure, managing diabetes and helping lung conditions. The below exercises can be done at home with no equipment to maintain strength whilst you are leaving the house less.
No Equipment Leg Exercises
1. Hip abduction
Holding onto a heavy chair or kitchen worktop, lift one leg out to the side. Repeat 8-10 times on each side.
2. Hip extension
Holding on to your kitchen worktop, lift one leg out behind you, making sure you don’t lean forwards. Repeat 8- 10 times on each leg.
3. Calf raises
Holding onto your kitchen worktop, lift your heels up, hold for 5 seconds then lower. Repeat 10 times.
4. Mini squats
Holding onto a heavy chair or kitchen worktop, stick your bottom backwards and do a small squat. If you want to make this harder you can put an exercise band between your thighs. Repeat 8-10 times.
5. Step ups
Holding onto your hand rail if you need to, step up and down your bottom step. Do 8-10 times with one leg then repeat with the other leg.
6. Sit to stand
Stand up and sit down. There are 3 levels of difficulty:
- Use your hands to help you push up and down
- Do it without using your hands
- When you feel really confident, rather than sitting, just tap your bottom on the chair and stand up