With winter on its way here, it’s important to remember to try to keep physically active as part of your recovery. If you don’t have access to a gym, you always can work out at home. Bodyweight training is some of the best out there. Here are some easy exercises you can do in your living rooms. Just don’t forget to breathe.
Warm-up for 5-10 mins.
March on the spot, knees up. Don’t forget to use your arms.
Feet at hip-width, arms in front. Remember to keep your weight on your heels and avoid having your knees go past your toes.
10-12 Standing Side Leg Raises (Hip Abduction)
Stand with balance support by holding onto your chair or wall. Lift one leg out sideways, making sure to point toes inwards towards your centreline.
10-12 Push-ups (on knees or toes)
Keep your hands a little wider than shoulder-width apart, fingers pointing forward and elbows close to your rib cage.
10-12 Bicep Curls (use books, water bottle, etc.)
Find some objects that you can hold and lift. Keep your elbows close to the body and remember to turn the palms upward as you curl.
Knees bent, feet on the floor, lower back supported. Hold your imaginary DJ headphones, exhale and curl your upper body up until your shoulders come off the floor. Inhale as you come back down. Repeat.
Everyone’s favourite at Aurora. Keep those elbows under the shoulders and neck in a straight line. If you want to try to beat our records, record it and show it to us!
Our current records are 7:22 Women’s / 12:37 Men’s.
Remember to rest at least 24-48 hours between muscle workouts.
Daily Cardio: Go for a brisk walk anywhere from 4-7 times per week. Go before it gets too cold.
Stay in touch at Continuing Care and let us know how your exercises are coming along.