TODAY is day 21 of the Covid-19 lockdown with 14 days of isolation still awaiting.
Niki Human, a fitness instructor from Uitenhage, compiled and demonstrated some easy-to-do exercises which can be done at home. Two sets (repeating movements 10 times/set) of each exercise can be done at a time.
Wall push ups: Face the wall, put your palms flat against the wall, lean forward with your body, bend your elbows and lower your upper body towards the wall.
Stand and reach: Place one arm on the side of your thigh, put opposite arm overhead, lean and reach out as far as you can.Photos:SUPPLIED
Standing side leg raises: Lift your right leg out towards the side and back to starting position. Switch legs.
Wall sit end: Put your back against the wall, slowly slide your back down until your thighs are parallel to the ground. Hold the position for 10 counts and move slowly back up against the wall to a standing position.
These exercises can be combined with the previous two weeks’ exercises published in the UD Express, for a full body workout every day.
MODIFIED JUMPING JACK
- Stand tall with your back straight, arms at your side and feet together
- Extend your arms shoulder height
- Stepping out with your right leg to the side
- Return to start position and switch sides by bending right knee slightly and step out with left leg
- Count to 10 for each leg
WALL PUSH UPS
- Face the wall standing a little further than arm’s length away from wall with feet shoulder width apart
- Lean forward with your body and put your palms flat against the wall at shoulder height, shoulder width apart
- Slowly bend your elbows and lower your upper body towards the wall in a slow controlled motion
- Keep your feet flat on the floor
- Repeat 10 times
STANDING SIDE LEG RAISES
- Legs shoulder width apart, begin to lift your right leg out towards the side and back to starting position
- Count to 10 lifting the right leg only before you switch to the left leg
- Use chair for support if you are unable to balance
STANDING SIDE REACH
- Stand with feet more than shoulder width apart
- Place one arm on the side of your thigh
- Put opposite arm overhead
- Lean and reach out as far as you can
- Count to 10 on one side before you switch to the other side
WALL SITS
- Start with your back against the wall with your feet shoulder width apart and about 2 feet from the wall
- Slowly slide your back down until your thighs are parallel to the ground
- Adjust your feet so that your knees are directly above your ankles, rather than over your toes
- Hold the position for 5-10 counts and slowly back up against the wall in standing position
