How to set up your own exercise program

While there are plenty of apps and online guides for exercise programs, don’t forget the good old basics for squeezing some exercise into your day. With restrictions on numbers on public transport as people start heading back to working in the office, walk the extra distance to a different train station or bus stop that could potentially be less popular among commuters, or park farther from the office if you decide to drive in. Look into whether cycling to work (even if just part way) could be an option.

Use the stairs instead of the lift or take your dog for an extra loop around the park. In fact, if you have access to stairs, walking up and down them for 5 to 10 minutes is an excellent quick aerobic kick for the body. Research has shown that even 30 second bursts of incidental exercise (like vacuuming vigorously, walking uphill or using the stairs) throughout the day can have health benefits.¹

Some basic body movements you can do when you get a moment – indoors or outdoors – include:

• jumping jacks – to get you warmed up and your blood pumping (do modified jumping jacks if you’re less stable or have concerns about your lower limbs)
• a brisk walk up and down a few flights of stairs while swinging your arms – another option to warm up
• push ups – to work your chest, biceps and core
• tricep dips – to work your triceps
• squats and lunges – to work your legs and backside
• step ups – focuses on the full leg
• dead bugs – these work out your core (start with the simple version and work your way up)
• bird/dogs – exercises the back of body stabilisers and core.

To avoid injury, make sure you are doing all of these exercises properly. It may be worth your while to consult with a trainer or other physical medicine professional and go through the exercises to iron out any kinks before you start. Most importantly, remember that even just a few minutes of exercise is better than none.

Disclaimer: Reference to any product or service does not constitute or imply endorsement by the Heart Research Institute.