5 Tips for Keeping Fit at Home

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Simon Grodentz

Manager at Gfitness Ltd
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Introduction

Staying healthy is always important but at the moment it is probably harder and more important than ever with COVID-19 and the restrictions in place because of it. Here are some general guidelines on keeping fit at home for older adults and those who are 'less-able'. Please remember to consult your doctor before making any changes that could impact your health or pre-existing medical conditions.

5 Tips for Keeping Fit at Home

1) We spend most of our day sitting in a chair at home, why not exercise whilst in it? Being sedentary is often counter productive when trying to improve the health of our body, muscle can weaken and joints stiffen. However by sitting upright in your chair and walking your legs forwards and backwards on the spot you can boost circulation, improve posture and help manage joint problems. Try this for a few minutes when at home if your sat still for too long. You could always work towards building up the time you do it for. 2) Keeping supple in bed. Lying down in bed is often a very good opportunity to try some stretches that you otherwise might not be able to safely manage. The important thing to remember when stretching is to make sure you are warm before starting and be careful not to over stretch, try stretches gradually and be mindful of conditions like rheumatism. 3) Posture is the centrepiece to wellbeing. When looking at physical fitness; we often start with posture. It is from our posture that we can build on safer walking to reduce falls risks, or manage muscular pain by correcting joint positions. Have a look in the mirror and try standing 'taller' by clenching the buttocks and pulling in your belly button a little bit, these two things will help improve your 'uprightness' quite a lot. Maybe place reminders around the house, a small visual cue, so that every time you glace at it you remember to check your posture before carrying on with your day. 4) Balance and the importance of staying safe on your feet. Falls risk multiply significantly when aging, as does the risk of injury. You cant keep fit easily whilst recovering from a fall and prevention is always better than cure. Reducing your risk of falling is best achieved with good posture, balance and gait (how we step). When walking try to lift your toes with each step this will reduce trips from happening. Balance is adversely affected by wobbling and leaning so be aware of these two things and correct yourself if you feel that you are doing either of them. 5) Fitness doesn't always need exercise, but it does need activity. Finally; try and keep active, whether its housework, gardening or cooking. Simply pottering around the house and garden will easily help you keep fitter than not moving from the sofa. We all know our bodies well and if you think you might be a bit stiff from inactivity then try and do a little more tomorrow. Exercise doesn't have to feel like a chore and if you don't enjoy traditional exercises then maybe a freshen up of the kitchen cupboards will count instead. The movement involved it this often mirror a lot of stretches we might do in a fitness class.

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Gfitness 'At Home' is our new Live Video Streamed Service that allows people to book exercise sessions with a fitness professional who specialises in working with older adults as well as those with physical or learning disabilities.
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