This low impact workout is designed to build strength, balance and coordination while incorporating gentle cardiovascular training. The exercises are accessible and easy on the joints, making them a great way to improve overall fitness and movement.
This workout can help you work towards meeting the Australian 24-Hour Movement Guidelines, which recommend being physically active on most days and including muscle-strengthening activities on at least 2 days per week, and functional activities on at least 3 days per week.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
Marching on the spot supports circulation, warms up the body and trains coordination and dynamic balance.
Arm circles warm up the shoulders and support upper body mobility.
1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Place your hands by your sides.
3. Keep your hips level and avoid arching your lower back.
4. Pressing your heels into the floor, lift your hips upwards off the floor.
5. Lower your hips back down to the floor.
Exercise notes:
To lower the intensity of this exercise, reduce how high you lift your hips.
To make this exercise more challenging, hold at the top of the exercise, or perform it on one leg.
Disclaimer: If getting up and down from the floor is not possible, this exercise can be completed on a higher surface such as a bed.
1. Lie on your back with your knees bent and your feet hip-width apart.
2. Rest your hands on your thighs, with your elbows straight.
3. Gently tuck your chin towards your chest.
4. Lift your chest up as you slide your hands along your thighs to your knees, lifting your shoulder blades off the floor.
5. Lower your chest slowly as you return to the starting position.
Exercise notes:
To make this exercise more challenging, continue to curl up to a seated position (a standard sit up).
To make this exercise less challenging, lift only your head and shoulders slightly from the floor.
Disclaimer: If you experience pain or discomfort during this movement, consider modifying or completing an alternative exercise, or seek additional guidance if symptoms worsen.
1. Start in a standing position with your arms out by your sides at shoulder height, with your palms facing forward.
2. Lean forwards slightly, bringing your chest towards the floor and keeping your back straight, with a slight bend in your knees.
3. With your palms facing towards the floor, move your arms up and down in small, controlled movements.
Exercise notes: To make this exercise more challenging, hold light weights or filled water bottles.
Exercise notes:
To make the exercise more challenging, complete the exercise standing on one leg at a time.
Stand near a wall, desk or stable chair for balance support if needed.
1. Stand facing a desk, stable chair or table with your feet hip-width apart.
2. Place your hands on the desk, chair or table, with your wrists in line with your shoulders.
3. Step your feet back, maintaining a straight line from your head to your heels.
4. Bending your elbows, bring your chest towards the desk, using your abdominals to keep your body in a straight line.
5. Push away from the desk, straightening your elbows, returning to the start position.
Exercise notes:
To decrease the intensity of this exercise, use a higher surface, such as a high bench or a wall.
To make this exercise more challenging, use a lower stable surface.
Disclaimer: Ensure that the desk, chair or table is sturdy or placed against a wall to prevent it from moving during the exercise.
1. Start standing with your feet hip-width apart.
2. Bend your knees and lower your bottom towards the floor, as if you’re sitting down on a chair.
3. Ensure your knees are tracking in line with your toes. Go as deep as you feel comfortable while maintaining good form.
4. Push back up through your feet, returning to a standing position.
Exercise notes:
To decrease the intensity of this exercise, squat to a chair or reduce the depth.
Pause at the bottom to make this exercise more challenging.
Disclaimer
Keep movements within a comfortable range if you have knee pain.
1. Stand next to a wall or bench for support.
2. Place one foot in front of the other, heel-to-toe, like you’re walking on a tightrope.
3. Walk forwards in this position in a straight line, placing your heel directly in front of your toe and keeping both toes facing forward.
Exercise notes: Stand next to a wall, bench or desk for support.
To make this exercise more challenging, try walking backwards while maintaining the heel-to-toe position in a straight line.
Disclaimer: Stand near a stable support if you have balance concerns.
Physical Activity
A great way to fit more movement into your day! Try these free workouts at home or work to improve your balance, strength and energy.
