Walking
One of the easiest and most accessible forms of exercise, you don’t need any equipment other than something comfortable to wear on your feet. A brisk walk for around 30 minutes each day can be incredibly beneficial for your health. What’s more, you can do it anywhere, whether it be walking round the block, heading to the local park or heading out into the hills. If you prefer, you can even invest in a treadmill and do it on that.
Homeworkers may also be interested in desk treadmills, allowing you to walk while you work. Walking can improve cardiovascular health, strengthen leg muscles and improve overall wellbeing, so it’s well worth ditching the car for a walk every now and again.
Bodyweight Squats
Bodyweight squats are a great beginner-friendly exercise for strengthening the lower body muscles, including the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, toes slightly turned out. Lower your body by bending your knees and pushing your hips back, as if you’re sitting into an imaginary chair. Keep your chest up and core engaged. Lower down until your thighs are parallel to the ground, then push through your heels to return to the starting position. Start with 2 sets of 10-12 repetitions.
Modified Push-Ups
Push-ups aren’t easy, but you can start small and build your strength. They are good for your chest, shoulders and triceps and it is possible to modify them slightly to make them easier. Modified push-ups involve starting on your hands and knees, the former around shoulder-width apart. Lower your chest towards the floor, keeping your body in a straight line with your knees. Then push back up to the starting position. Start with around eight to 10 repetitions and two sets, before increasing those as you get better.
Plank
The plank is something that became all the rage a few years ago on social media, but it’s a brilliant core-strenghtening exercise. Planking also engages the shoulders, arms and legs. Again, it’s a case of easing your way into it, and to plank you need to get into the push-up position, then lower onto your forearms. You need to keep your body in a straight line, engaging your core muscles as support and hold.
Start by holding for around 20 seconds and increase that duration the more you build your strength.
Seated Leg Raises
Seated leg raises target the abdominal muscles and improve lower body strength. Sit on the edge of a sturdy chair with your back straight and hands gripping the sides of the chair for support. Extend one leg straight out in front of you, keeping it elevated for a few seconds before lowering it back down. Alternate legs and aim for 2 sets of 10-12 repetitions per leg. This exercise helps strengthen the core and improve balance.
