As we all know, our everyday routines have been completely turned upside down. It is vital that we try and keep a regular routine and the great news is, general fitness can be achieved in as little as 30 minutes each day.

Exercising daily can help prolong your life and improve the quality of it. It’s important to include aerobic activity, strength training, balance exercises, and stretching in your routine. Start slowly and build your endurance, strength, balance, and flexibility gradually.

As we get older and without regular exercise anyone over the age of 50 years can experience a range of health problems including:

  • Reduced muscle mass, strength and physical endurance
  • Reduced coordination and balance
  • Reduced joint flexibility and mobility
  • Reduced cardiovascular and respiratory function
  • Reduced bone strength
  • Increased body fat levels
  • Increased blood pressure
  • Increased susceptibility to mood disorders, such as anxiety and depression
  • Increased risk of various diseases including cardiovascular disease and stroke

How can we help?

We have put together a short workout for you to do at home, all you will need is a chair and a wall. This workout will target muscle groups  you use in everyday life.  Before starting if you have any health concerns, injuries or are unsure please consult your health care professional prior to commencing any exercises. You should not feel any pain while completing this work out, if you do please stop and seek medical advice.

Sit to stand – Aims to strengthen your quads and glutes, (the front of your legs and your back side). Strong glutes help support your knee’s and lower back.

Donkey kicks – Increases your muscle tone again in your glutes and hamstrings, (the back of your legs this time), strengthening your hamstrings support better posture.

Wall push up – Will help us strengthen our chest, triceps and shoulders, this is great for increasing our arm strength, and muscle endurance.

Now remember it is important for you to engage your core throughout each exercise. This is done through pulling your belly button in towards your spine and squeezing your stomach muscles, make sure you continue to breathe throughout.

Complete 8-10 repetitions per exercise and repeat this at least two times, twice a week.

Sit to stand on chair

  • Start seated on the chair
  • Ensure feet are hip width apart
  • Without using your hands progress to a standing position
  • Try to use a count of 2 for your sit and stand movement or a count 4 of for the entire movement (count to two on the way up and two on the way down. If it takes you longer that is fine, but try not to go any quicker then 2 counts up and down.)
  • At the standing position squeeze your glutes then relax as you proceed to the seated position.
  • Repeat 8 – 10 times


Donkey kicks with chair

  • Hold the back of the chair to balance
  • Start in a standing position
  • Left leg is to extend backwards, keeping as straight as possible
  • Focus on squeezing your glute at the top of the movement
  • Return to start position
  • Complete the above on your right leg
  • Repeat 8-10 times per leg

Wall push up

  • Find a wall
  • Position yourself approx. 2 feet from the wall
  • Place your hands at shoulder height and wider then shoulder width on the wall
  • Bending at the elbow and keeping the body straight, lower yourself to the wall
  • Using your shoulders and chest muscles push against the wall until you are back to your starting position
  • Repeat 8 – 10 times

We would love to hear from you and how you’re keeping up your regular exercise routine! Send us and email and let us know what you have been up to and if you gave our workout a go.

Swan Active


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