We’re all well aware of the importance of exercise, particularly as you get older. You have no doubt been bombarded with messages over time about how regular activity helps to prevent illnesses – such as diabetes and heart disease – as well as for improving your immune system. We’re not going to preach it even more to you, but sometimes, we’re all guilty of avoiding physical exercise when we need it most.
However, there are a couple of flies in this ointment. Firstly, sometimes it’s not that easy to get to the gym. Factors such as chronic illness, injury, lack of transport, or lack of funds can render it a non-viable option. Secondly, there are some people to whom the gym is just not that appealing – mostly because their experience has been limited to some intimidating fitness-goers.
However, if you require exercise for rehabilitation but would rather stray away from the gym’s doors, in-home options are a popular solution for ageing Australians. In addition to this, mobile physiotherapy also provides convenience and support, without having to endure the hassle of finding a physical clinic.
The benefits of an in-home exercise routine
Creating a healthy exercise routine in your own home – be it through a professional or mobile physio provider – can deliver benefits such as:
- A more relaxing vibe in a non-clinical environment;
- The program is personalised and tailored for your own needs;
- Because in-home physiotherapists often have fewer clients, you’re often able to negotiate a longer therapy session than one you would receive at a physical clinic;
- You don’t have to worry about being caught in traffic, or the pitfalls associated with public transport;
- Your chances of infection are minimal, unlike sitting in a waiting room full of patients. This is particularly important if you are suffering from a weakened immune system.
Creating your own program
But as agreeable as physiotherapy in your own home can be, there are simple ways you can exercise at home, thus decreasing the chances of requiring treatment at all. For example, you can ramp up your routine to include around two and a half hours of exercise per week, which averages out to 30 minutes per day. You can also opt to do some yoga or Tai chi in your living room, after you’ve been shown the techniques from a professional. Other ideas also include:
- Walking on the spot (uncarpeted area). Wear sturdy shoes, tighten your abs, and make sure you put your food down toe-first, rolling back to the heel, breathing in and out through the nose. Walk for as long as you feel comfortable, and progressively increase your walking time. Lift your knees higher and pump your arms as you go.
- Cycling on a stationary bicycle.
- Stretching (you can have your healthcare provider tailor a regime for you).
- Gardening, which has the bonus of fresh air and vitamin D.
- Arm raising with weights. There’s no need to be fancy here with little barbells; you can even use tinned vegetables (provided the cans are equal weight). Holding your weights with your palms facing downwards and your arms at your sides, raise your arms out to the side until they’re at shoulder height. You can also try holding the weights at shoulder height with your arms at the front, palms downwards, and then raising your arms above your head. You can do these exercises either standing or sitting.
So, what are you waiting for? Get to the pantry and grab those cans. Alternatively get in touch with our team to see how we can help you initiate healthy exercise program in your own home.