We hear about the benefits of exercise constantly, for good reason. Movement really is medicine, the body is hungry for it, movement is nourishing. We are reminded by Lorna Jane t-shirts (move, repeat mindfulness etc) and Australia’s physical activity behaviour guidelines, which recommend muscle strengthening activities at least twice per week.

It’s important then that everyone has a movement outlet. A movement outlet is a means of moving that works for the individual. This looks like an environment that feels comfortable and a knowledge of movement that allows effective exercise and makes the activity enjoyable.There are a lot of factors that come into play when deciding whether to put on your training shoes, so to speak.

Many of the clients we see do not feel totally comfortable exercising in a gym setting. This is often due to feeling a bit daunted by the setting, the expectations from others, a lack of understanding of movement (where do I even start, what equipment do I use?), loud music, do I need protein shakes? Etc.

As Gold Coast Physios we understand this well and very often create individualised exercise programs which can be completed at home with minimal equipment.

Here is a simple exercise program which can be performed in the comfort of your own home or workplace, the only equipment required is a chair. Practicing these movements will help you to build strength, body awareness and understanding of movement. This is a whole body workout which can be completed in under 20 minutes.

3 times per week, perform 2 sets of 10 repetitions of the following:

  • Calf raises
  • Squats
  • Push ups
  • Split squats
  • Dips
  • Single leg squats
  • Glute bridges

See three home exercise examples below.

Here is a link to a video series demonstrating each movement YOUTUBE LINK

If you would like a program designed just for you please contact us, https://www.centralphysiohealth.com/contact-us/

National activity guidelines: