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Balmoral Physio is now part of the Response Physio & Sports Therapy group

Keeping healthy during Social Distancing is vital for all of us in these testing times, particularly for those over 60 years of age. It is important to remember that staying within the confines of the house does not require us to be sitting down or laying in bed for the entire period.

At present (though this is subject to change), it is sensible to continue with recreational walks or other forms of exercise outside of the home providing you are not in a group and maintain a distance of two metres apart. However, using readily available items around the house, here are some top tips to assist with keeping healthy during Social Distancing.

Complete three rounds of this, with 30 seconds rest between each exercise and 1 minute rest between each round.

Aim to schedule this in two to three times per week – remember not to do too much too soon, so ease into things with less repetitions / rounds or more rest. To make it harder, simply add more rounds and repetitions.

Remember, only complete the exercises if you are confident and able to do so. Please get in touch with us if you have any queries on whether it is safe to complete and have company or assistance to hand where possible.

1) Chair or Sofa Squat

From a standing position, sit down on to your chosen piece of furniture and stand back up again.

Aim to control the movement throughout each repetition.

Please use your hands to stabilise yourself if you need support.

To make harder, carry a weighted item in your hands

Perform 10 repetitions of this exercise.

2) Tin Transfers

Standing upright with five small weighted items on the outside of one foot, bend forward to pick one of the items and stand upright before returning down to put it on the outside of the opposite foot. Do the same for the remaining four items.

Once complete, reverse the process so that all the items appear in their original start position.

Perform 1 cycle of this exercise.

3) Step-Ups with handrail

Using the bottom step of your staircase – you might also consider a front or back doorstep – hold on to any handrail or fixing available and step up on to the step before stepping back down again.

Perform 10 repetitions of this exercise.

4) Standing Rotational Press

Place a small weighted item (such as tinned food) in either hand and lift your arms overhead towards the left. Slowly bring back down, and then repeat on the right.

Perform 10 repetitions of this exercise.

5) Shopping Bag Walks

Place some weighted items into a shopping bag (no more than you feel happy to carry) or alternatively use a handbag if available.

Hold by your side and walk from one end of your house to the other and back.

Use all available support if required – if you feel confident and stable, you can place a bag of similar weight in either hand.

Perform 5 repetitions of this exercise.

6) Belt Rows

Using a belt from clothing or a scarf, thread one end of it around a table leg and then take a seat nearby.

From here, hold an end of the scarf in each hand pull the shortest length towards you, then complete on the other arm (as if you are flossing or polishing the table!)

Perform 10 repetitions of this exercise

We’ve compiled the above guide on keeping health during Social Distancing into a simple-to-read PDF guide with descriptions and illustrations for you to download here.

Please share this guide to anyone you think might benefit from this and let us know how you get on – we’d love to see some photos or videos of it in action! You can post these to our Facebook page or tag us in your Instagram stories or posts and use the hashtag #bpsocialexercising to help spread awareness!

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