Choose Health - Be Active!

Exercise

Kettle exercises

We have called the exercises on this page 'kettle' exercises because they can be done while you are waiting for the kettle to boil or even talking on the telephone. All you need is something about the height of a kitchen bench to hold on to. Don't hold your breath when you do these exercises.

Side leg raises (improves both strength and balance) Stand sideways to the bench and hold on with your right hand to support yourself. Slowly take your left leg out to your left side. Keep your back and both legs straight. Hold the position for one second then slowly lower. Repeat 8 times at first, increasing to 15. Turn around and hold on with your left hand while you raise your right leg.
Half squats (improves leg strength) Stand facing the bench with your feet apart (about shoulder width), feet facing forward and holding on with both hands. Leaning very slightly forward, but keeping your back straight, slowly bend both legs, keeping your knees over your feet. Do not go down too far. As you return to the 'up' position, squeeze your buttocks together as if there is a $5 note between them that you don't want to drop. Repeat 8 times at first, increasing to 15.
Heel raises (for strength and balance) Stand sideways to the bench, feet apart (shoulder width) holding on with one hand to support yourself. Slowly rise up on to your toes, hold for one second and lower again. Do this 8 times to begin with, increasing to 15. Make sure your movements are not rushed. As you progress, try these exercises holding on with one fingertip, then not holding at all. If this is easy for you, try it with no hands, and with your eyes closed.

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TV exercises

We have called these exercises 'TV' exercises because they can be done when you are watching television.

Stand up and sit down (or chair raise)(for strength and balance) Sit on a chair with your feet flat on the floor and slightly apart. Try to keep your back and shoulders straight throughout this exercise. Slowly stand up, trying not to use your hands (or as little as possible). Slowly sit back down and pause. Do this 8-15 times.
Shoulder roll (for flexibility) Using a gentle circular motion, hunch shoulders upwards, backwards, downwards and forwards. Do this slowly 5 times, then reverse the direction.
Knee lifts (for strength) Sit back in your chair with your back straight. Bend your knee and lift your left leg towards your chest. Hold for a few seconds then lower slowly. Do this 8-10 times with each leg.
Heels up toes up (for flexibility) Start with feet flat on the floor and lift heels as high as you can, keeping the balls of your feet on the floor. Slowly lower heels until feet are flat, then lift toes until they point upwards. Repeat these up and down movements for 30 seconds.

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Stretching and balance exercises

Front leg and ankle stretch Remove your shoes and sit on the edge of a chair. Lean back and stretch your legs out in front of you. Keep your heels on the floor and stretch your ankles so that your toes point towards the floor. If you don't feel the stretch in your ankles, lift your heels off the floor. Hold this position for 10-20 seconds. Repeat 3-5 times.
Hamstring stretch Sit on the lounge with your right leg up, toes pointing up as shown. Try to keep this leg straight. Keeping your back straight, lean forward until you feel a gentle stretch in the back of your right leg. Hold this position for 10-20 seconds. Repeat 3-5 times, then turn around and do this stretch with your left leg
Stand on one foot Stand facing the kitchen bench or the back of a chair - hold on if you need to. Lift your right leg and stand for 10 seconds on your left leg. Repeat 5 times. If you feel steady enough, do it without holding on. If you are very steady on your feet, try this with your eyes shut.
Walk heel to toe Stand next to a support (the kitchen bench will do) and step forward by putting the heel of one foot directly in front of the toes of the other foot, so that they touch (or almost touch). If you can do this easily without holding on, try it with your eyes shut. Have someone stand next to you to support you if you need help.

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Getting started - making a plan

Starting an activity program can sometimes be easy although if you have never been active it can take a bit more motivation. However, maintaining it can be tough, so don't be too hard on yourself if you miss a session. Be proud of yourself for taking the plunge and get back on track quickly and think of the new sexy self which could emerge!

It is important to start out slowly and increase your activity over time.

Be realistic - don't make it too hard for yourself in the beginning. But equally, challenge yourself - remember we always value those things hardest to achieve!

Choose your activities - Think about the four groups of activities and choose some from each group that you could enjoy and want to do, or wish to try.

My activities will be: ...................... .............................. .............................. ............................. ...............................

Set a date to start - There is no time like NOW!

My start date will be: ...................... .............................. .............................. ............................. ...............................

Choose a time - Pick a time that you can stick with and remember small changes to your daily habits can make a big difference to your total activity level.

Get into a ROUTINE. Make a set time to be active every day.

My activity time will be: ...................... .............................. .............................. ............................. ...............................

It can be hard to start - be proud of yourself and value what you have achieved!

Set some goals - How about something like: 'I will walk everyday for 10 minutes after meals' or 'I will park further from the shops every trip' or 'I will fit 20 minutes of activity into my day five days this week'.

My goal this week: ...................... .............................. .............................. ............................. ...............................

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Tips to help make exercise easier

Use reminders

• Place notes around your home - on the fridge or front door so you see it before leaving the house
• Place your walking shoes near the door or in the car - better still use them instead of the car!

Get into a routine

• Plan activity - both the time and place
• Make a regular time for physical activity in your diary or on your calendar

Value any opportunity to move!

Be social

Involve a friend, colleague, neighbour or relative in your activity routine - this will help keep you both motivated and committed. Time goes so quickly when shared with a friend.

Use a diary

• Record your activities and how you feel. A great way to monitor your progress! Maybe take some measurements too - lost inches can be rewarding!
• Make an activity chart to put on the fridge - give yourself a big tick when things are achieved - and share your success with friends and family. You deserve their praise!

Choose a role model

This could be someone close who is regularly active and fit. Ask them how they stay motivated. They may share their downs and give you ways to beat them. Even the most committed active person has trouble sticking to a regular program sometimes. The aim is not to give up, merely acknowledge that something went wrong and start again!

Vary your activities

• You might like to change the time or place you normally exercise to keep it interesting
• Sometimes a period of ill health interferes with our activity plans. Don't give up all together, start out again at an easy level and build up or choose something more appropriate for a while. Chair based exercises can offer a chance to build up fitness
• Unless you are still having fun, don't get stuck in a rut or bored with just one fitness activity - there are heaps of possibilities. Try something new. While there is always golf (but don't take a cart!), bowls, tennis, walking or swimming, think of other things. How about learning new dance steps, try rowing or sailing, a bush walk, table tennis, climbing the steps of the highest building in your city or choose a to join a team in modified ball games offered by community centres or local gym
• Lift some weights - take up a specially designed strength training program at your local gym. Many offer these at low cost at the quieter times for people who have retired. Great for preventing falls!
• Join a Tai Chi or yoga class - lots of blokes are now trying this, no need for fancy gear, don a pair of shorts or baggy pants and enjoy!
• If you are already active and reasonably fit, think outside the usual activities to discover something new for you. You may need the assistance of a trained coach or fitness leader to help you, but challenge yourself to learn a new skill, could be:
  • Modified team games
  • Join a veterans/masters club of your favourite sport (athletics, cycling, swimming, table tennis)
  • A team sport (netball, touch footy, hockey etc.)
  • Rock climbing in a indoor centre
  • Abseiling (may be easy on the body coming down but a real grind to climb up the mountains!)
  • Canoeing.

Staying active on a regular basis can be a challenge. Things will come up that break your normal routine, like going on holidays, an injury or illness or personal matters. The key is to treat the setback as temporary and get back on track as soon as you can.

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Making sure your activities are safe

The old saying 'no pain, no gain' is NOT true. Slow down or stop if you feel any pain.

Start slowly

Check with your GP about the exercise you would like to commence. Start slowly and give your body time to warm up each session. Gradually increase your activity level over weeks not days. Do some stretching exercises to help avoid muscle soreness and injury. Ask a professional to show you correct techniques. There are loads of books in bookshops, the library or gyms and information on the web to help.

Wear comfortable clothes

You don't need to go out and buy new clothes to get started. Wear loose comfortable clothes and supportive shoes - baggy track pants or shorts do the trick. This will make your activities safer and more enjoyable.

Drink enough water

Remember to drink lots of water before, during and after your activity. Drink before you are thirsty - especially important in hot weather.

Set the right pace

You should be able to talk without losing your breath as you are doing your activity. As you gain fitness or strength you will be able to increase and still talk!

Increase gradually

All too often our enthusiasm gets away from us and we start every thing in a rush. This can lead to injury and burn out before you have even really started regularly. Increase both the amount and time you spend doing any activity gradually.

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