With gyms closed and a lack of equipment, we need to get creative with exercise. I spoke to an exercise physiologist to create an easy workout you can do at home without professional equipment.
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Chris Matthews is an accredited exercise physiologist who runs Fundamental Physiology in Erindale.
Exercise physiologists are allied health professionals that assist patients with rehabilitation and chronic illness management through exercise.
Chris believes that one of the biggest difficulties of working out at home is the change of routine.
"You might also find that doing workouts at home is disruptive. It can be a barrier to find space at home, and be committed to do exercise in that space," he said.
"Its important to find a space that is comfortable ... but also gives you freedom."
Chris has compiled a list of six exercises that focus on the major muscle groups.
Bridge
- Keep feet at shoulder width
- While lying down, move your feet close to your bottom
- Lift hips up into the air. Distribute weight evenly through your feet
Plank
For the plank, make sure you have an object you can lean on that is sturdy and can support your weight.
- Ensure your shoulders are over your elbows
- Bring belly button to spine
- Keep head in neutral position
Push up
- Keep your hands in line with your chest
- Bring your shoulder blades back together as you go down
- Have the elbows at 45 degrees as you go down and then push your body up
- Keep your chest over your hands as you go down and back up
Modified row
You can make your own weights with household materials such as water bottles, bags of rice, or cans.
- Keep your spine neutral.
- Stick your bottom out, Chest up
- Pull weights up and down.
- Squeeze the shoulder blades back together
- Try to have the elbows brushing you ribs
Squats
You can perform a squat by sitting down and getting up from a chair if you need extra support.
- Keep your feet are shoulder-width apart
- Ensure your feet are firmly on the ground
- Chest up, neutral spine
- Imagine sitting back on to a chair, and slowly sit back
- As you come up, try to split the ground with your feet
Step up
Make sure you use a sturdy step.
- Place the foot firmly on the step
- Keep your knee in line with your toe
- Drive through the leg that is on the step
- Control the speed coming back down
Julia Kanapathippillai
I like writing fascinating stories about Canberra. If you have a tip or a story email julia.k@austcommunitymedia.com.au
I like writing fascinating stories about Canberra. If you have a tip or a story email julia.k@austcommunitymedia.com.au
