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Top five daily exercises for health
By Leo Roldan, personal trainer at Catalyst Health & Wellbeing
One the best things you can do to improve your health and fitness is to increase your daily activity level. This doesn't mean you have to spend hours at the gym or run a marathon each afternoon.
Simply adding little activities throughout your day can have a positive effect on your health. Here are five simple exercises you can easily incorporate into your routine.
1. Alternate lunges
- Standing straight, step forward with one leg until the back heel comes off the ground. Then lower yourself by bending at the knees, pause down the bottom and then step back and up to your starting position.
- Repeat for the other leg.
- Increase intensity by doing multiple repetitions on one leg before switching.
- You can add this into your routine when vacuuming by lunging every step instead of just walking.
2. Wall or counter push-ups
- Find a wall or counter top in the house.
- Stand an arm's length from the wall/counter and place hands on wall/counter shoulder width apart and lean so your weight is on your arms.
- Keeping the body straight from your toes to your shoulders, lower your body down (as low as you feel comfortable) by bending your elbows bringing your chest or forehead to the wall/counter.
- Pause and push yourself up to your starting position.
- Keep your elbows in or do the exercise on the floor to increase intensity.
- You might want to do 10 of these during ad breaks of your favourite shows.
- Using a stool (braced against something stable, such as a wall) or set of stairs, step onto the stool or second step with one leg at a time then step down.
- Repeat, changing legs. Use the top leg to bring your whole body up.
- Do 20 step-ups at a time.
- Speed up steps to increase intensity.
- Find a flat even surface. Lying face down, support yourself on your elbows and forearms and knees and toes. Elbows should be directly underneath shoulders and knees and feet, hip-width apart.
- From there straighten out your body so your spine is parallel to the ground.
- Activate your core by sucking your belly button in then come up to your toes.
- Hold that position for 15 seconds then slowly drop down to your knees.
- Repeat three times.
5. Jumping jacks/star jumps
- Find a flat even surface and stand straight with your arms hanging to your side.
- Jump and bring your feet out sideways from your body (slightly wider than your hips) and simultaneously bring your arms up (also sideways) and clap your hands above your head.
- Return to your starting position.
- Repeat as many times as desired.
- Try doing it during a whole ad break or every time you stand up from chair.
As always, please check with your health provider or go before engaging in any new fitness regime.