What are the top six exercises to do at home?

We are having to adapt to various areas of our life currently and one of these is exercise, but this is not an excuse to stop exercising, in fact, I think the total opposite. Now, more than ever it is important that we are moving regularly.

Why?

  • Improved physical health
  • Improved mental health
  • Positive focus and a goal to work towards
  • Sense of community, if you are joining in with the many sessions that are available online

What?

There are seven key movement patterns that would’ve been necessary for our survival pre-historically and although the world has changed massively during this time, the wiring of our bodies hasn’t changed at the same pace. We need to go back to the basic principles of Mother Nature.

  • Bend to extend
  • Squat
  • Lunge
  • Rotate
  • Push
  • Pull
  • Gait (walking)

This can be in the form of a workout programme that incorporates all these movements or periodically adding them into your daily routine.

Below are my suggestions, please get in touch if you would like guidance on any of them:

Wall Press Ups

These strengthen the upper body (chest, shoulders and back of arms) so you get more “bang for your buck” with this one. If you use different items of furniture of varying heights, this will again change the level of intensity.

Squats

We are doing these every day (getting up from a chair and the toilet), so do a few more repetitions and make this part of your exercise programme. Squats work all the major muscle groups, so a good one to do if you are short of time.

Bent Over Row

For the next two, you will need to grab a couple of weights, this could be a bottle of some description. If it’s full, even better as it will be heavier. Many of us are spending longer in front of our computer screens, which tightens the muscles in the chest and is not great for posture. This exercise (alongside one that stretches the chest) will help with your posture.

Russian Twist

This is a total core exercise that also works your balance, builds stability in your spine and as always there are a variety of options that can change the intensity depending on your level of ability.

Deadlift

This engages a multitude of muscles at one time. … it pretty much works every muscle in your body! Because the deadlift engages so many muscle groups at one time, it’s the perfect exercise when you’re short on time, so if you do nothing else – this is the one to do.

Lunge

There are so many forms of a lunge that you can do, so plenty to choose from. The movement works the muscles in the hips, glutes, and legs to make them stronger, more balanced and more flexible in ways that are highly helpful in a variety of sports as well as everyday life.

I strongly recommend that you consult with your GP before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

Make a habit of two things: to help; or at least to do no harm ~ Hippocrates