Staying active

How much exercise do you take every week? Try this quick and easy routine from Dr Alan Maryon Davis’ new book Feeling Good! and get all the exercise you need every day without leaving your home!

1. Warm up

2. Stamina-building

3. Cool down

The whole routine shouldn’t take you more than 20 or 30 minutes. And if you keep the cardiovascular bit going for 30 minutes it counts as a full day’s worth of exercise. Just like that!

1. Warm up (about 5 minutes)

Spend about a minute on each of the following. Don’t rush them. The key to warming up is slow stretching and toning.

Head turns

Stand‚ feet slightly apart‚ knees slightly bent (not locked)‚ hands on hips‚ tummy and bottom tucked in‚ looking straight ahead‚ chin up. Without straining‚ turn your head to the right as far as is comfortable. Hold for a count of three‚ and return. Then do the same to the left and return. Repeat five times.

Elbow circles

Same starting position. Bring your hands up to rest on your shoulders. Bring your elbows up and in to point them straight ahead. Without shrugging your shoulders‚ raise your elbows as high as is comfortable‚ and then sweep them slowly round and down again. Repeat five times.

Side bends

Stand with your feet shoulder-width apart‚ arms hanging loose at your sides‚ facing straight ahead and your tummy and bottom tucked in. Keeping your head and neck in line with your spine‚ lean gently to the left as far as is comfortable. Don’t lean forwards or bounce. Hold for a count of three and return to the starting position. Do the same to the right. Repeat five times slowly and gently.

Calf stretches

Stand feet together. Keeping your right heel on the floor‚ place your left foot half a pace in front of you and feel the right calf slightly stretching. Now bend the left knee just enough to feel a little more stretching‚ as much as is comfortable. Hold for a count of three and return. Do the same with the other leg. Repeat
this exercise five times.

Inner thigh stretches

Stand feet wide apart‚ toes pointing outwards‚ hands on hips. Keeping your back upright and looking straight ahead‚ bend your left knee as far as is comfortable‚ feeling the stretch in your right inner thigh. Hold for three and return. Do the same‚ bending the right knee. Repeat five times.

2. Stamina-building (minimum 10 minutes)

This is the stamina-building‚ aerobic‚ cardiovascular part of the session in which you do a moderately vigorous repetitive exercise that raises your pulse rate and makes you slightly breathless. It could be one or any combination of these‚ depending on your inclination and level of fitness:

• marching or running on the spot
• star jumps
• dancing
• skipping
• step-ups
• walking up and down the stairs
• going for a brisk walk or run or

Whatever you choose‚ it should be neither uncomfortable nor unpleasant. If you get too puffed or tired‚ just slow down or rest for a minute or two. Exercising like this‚ even briefly‚ is good for you‚ but for optimum benefit you should try to build up gradually over a few weeks to a steady 20 minutes each session.

You might also like to count your steps by wearing a pedometer‚ obtainable from sports shops and some pharmacies.

3. Cool down (about 5 minutes)

Tummy tighters

Sit on the front edge of a firm‚ straight-backed chair with your legs stretched out straight in front of you‚ heels on the floor. Grasp each side of the seat firmly with each hand and‚ leaning back‚ slowly raise your heels off the floor so that your tummy takes the strain. Hold for a slow count of three‚ and release.
Repeat five times.

Arm circles

Stand feet slightly apart‚ knees slightly bent‚ arms straight out in front of you at shoulder level. Raise your arms slowly above your head‚ as high and as far back as is comfortable. Hold for three. Then sweep them outwards and backwards‚ round‚ down and forwards back to the starting position. Repeat this slowly five times.

Side stretches

Stand legs wide apart‚ toes pointing slightly outwards. Do a thigh stretch to the left and lean head and body to the left‚ bringing your right arm slowly over your head and stretching as far as is comfortable. Hold for three and return. Do the same to the other side. Repeat five times.

Dangles

Stand or move about easily and freely‚ letting your arms dangle at your sides and shaking yourself loosely like a rag doll. Continue for half a minute – and relax.

 

Want to read more?

More simple exercise ideas and get great tips on how you can feel better in our book Feeling good!