The current COVID-19 lockdown and social distancing, and other lockdown restrictions such as gyms and many other exercise facilities closed or restricted has meant that many of us have had to come up with self-directed exercise programs or routines. For a lot of people this may involve going for a run, ride or walking the dog, which is a great form of cardiovascular exercise.
The World Health Organisation physical activity guidelines recommends 150 minutes of moderate-intensity cardiovascular activity each week as well as muscle strengthening exercises involving the major muscle groups on 2 or more days of the week. So how do we do those strengthening exercises without a gym or fancy equipment at home? Any whole body program can be broken down into 5 main components or movements: push, pull, lift, press and a core exercise. Outlined below are 5 basic exercises that will target the majority of muscles in your body.
Squat
- Stand with your head facing forward and your chest up tall facing forward.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward slightly. Try to avoid your back rounding, keep it as straight as you can as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
Progression: Pause at the bottom for a few seconds, add a backpack with heavy objects inside.
Regression: Perform a half squat, use a chair and stand up from a seated position.
Bed sheet row
- Using bed sheets and a door, tie a know in the ends of your bed sheets and then place them over the top of the door (so the knots are on the other side), then close the door.
- Hold on to one end of the bed sheets in each hand and place your feet against the doors you are on a angle holding yourself up with your arms and legs.
- Fully extend your arms and legs so they are completely straight. This is the start position.
- Using your shoulder blade and arm muscles, bend your elbows as your pull your body upwards towards the door.
- Hold briefly at the top, then slowly extend your arms and return to the start position.
Progression: this can be performed under a table with the body completely horizontal.
Regression: stand more upright, or bend your knees and assist the movement with your legs.
Push-up
- Start on all fours in a plank position, placing your hands slightly wider than your shoulders with your elbows and knees straight.
- Keeping your abdominals and glutes tight, slowly lower yourself down to the floor by bending your elbows.
- Lower your body until your chest nearly touches the floor, pause, then push yourself back up to the start position.
Progression: Pause at the bottom, elevate your legs on a step or box, add books or a backpack to your back.
Regression: start from a kneeling position or with your arms against a table or wall so your body is not parallel to the floor.
Glute bridge
- Start by lying on your back with your knees bent to 90 degrees with your feet flat on the floor and your arms on the floor beside you.
- Slowly lift your bottom off the floor then your lower back starting from the lowest part of your back, to the middle back. Try to imagine a segmental lifting of the spine – lifting one vertebrae at a time.
- Continue lifting your bottom and lower back until your body and thighs are parallel to each other.
- Slowly lower down segmentally until coming back to the start position.
Progression: single leg (one leg in the air) or staggered bridge (one foot in front of the other), add weight (books) to hips, elevate feet on a step or chair
Regression: reduce the range of motion by only lifting up halfway.
Heel taps (or other core exercise)
- Start by lying on your back with your knees bent to 90 degrees, arms by your side.
- Slightly lift your head, shoulders and arms off the floor.
- One arm at a time, reach down for the heel/foot on the same side, keeping your arm parallel to the floor, then repeat on the other side.
Progression: lift your feet off the ground, the further you extend them in front of you, the harder it will be.
Regression: rest your head on the ground.
Sets and reps
For each of these exercises start with 1-2 sets of 10-12 repetitions. After completing the exercise, rate the exercise on a scale of 1-10. 10/10 means it was a maximal effort and you could not complete any more repetitions due to fatigue, 0/10 no effort at all. The aim for each exercises would be to reach a degree of fatigue that is 6-7/10. This would mean that at the end of each set you feel as if you could complete 2-3 more repetitions. If you feel you could complete more reps, then add 2-3 for the next sessions or perform a 3rd set. If it is too hard, then try reducing the reps or sets or a regression of the exercise as indicated.
It is important to note that these exercises may not be appropriate for you if you’re experiencing pain or other symptoms. For guidance on variations (progressions/regressions), the most appropriate home exercise program for you and a FREE assessment of your area of concern book online to see a Physiotherapist or Exercise Physiologist at Back in Motion Aspendale Gardens here.