Using the Exercise Snacking Program
Please choose from the three different levels in the Exercise Snacks selected for each day.
We’ve chosen these exercises to go alongside your current activities or to introduce an exercise program to your day. The purpose of the Exercise Snack is to give you something new to try and add variety into your day’s exercising, not to replace your current activities.
Step 1: Go to your day.
Step 2: The exercises are divided up by intensity level so please choose the one that best suits your ability.
Step 3: Decide how many times you will add your Exercise Snack into your day. We recommend starting slow with once or twice a day, then building up as you become more confident.
Step 4: For each exercise try to attempt the number of reps shown – a repetition, or rep, is one complete exercise, e.g. lifting a weight.
OR use the time for the exercise indicated on top of each day.
Choosing your intensity
It is important to work at your own level, please note that everyone will be different. As you become more comfortable with exercises you’ll find it beneficial to increase the intensity and go up a level.
When should I choose the Everyday Activity?
In each day, we have included an example of Everyday Activity that is aligned to the day’s exercise. These are only suggestions, to give you more opportunities to add beneficial activities into your day. The benefit of these Everyday Activities is that they often work our bodies more and therefore have a positive effect on our health.
On some days you will find the whole day is dedicated to an Everyday Activity such as Gardening. We hope this helps you recognise just how beneficial these activities are in your day. Please make time to try a new activity or invest time in an old familiar one on these days.
Select your day:
Monday
Calf Raise | 2 – 5 min | 10 – 20 reps
The calf raise will assist you with maintaining strength in your feet, ankle and your calves. This is a great exercise to assist with balance issues and to build your strength back up if you feel your balance is becoming an issue.
Gentle: Calf Raise | MET: 2.3
- While standing, lift your heels off the ground coming up on to your toes. You can have a chair in front of you to assist with balance.
- Hold for count of 5 and then lower to the ground.
Active: Single-leg Calf Raise | MET: 2.3
- Hold one leg off the ground.
- On your other leg lift your heel off the ground coming up on to your toes.
- Repeat on the other leg.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Dancing | MET: 3.0
Dancing as well as entertainment is a fantastic form of aerobic exercise.
It is also amazing for feet and ankle mobility.
Tuesday
Gardening | 4 – 30 min
Today, you will find the whole day is dedicated to gardening, please make time for this very beneficial activity.
Being in the garden creates a sense of well-being for many. Gardening also improves endurance and strength while reducing stress levels. For those interested in nature, gardening can also stimulate the mind.
If you don’t have access to a garden or indoor plants, perhaps you could spend time at a community or local garden, or visit a neighbour and assist them.
Gentle: Pruning, Weeding, Cultivating | MET: 3.5
Gardening regularly, even in short bursts, provides an all over body workout as well as stimulating your mind.
Active: Planting, Stooping | MET: 4.3
A great excuse to get some much-needed aerobic exercise. Getting active in your garden should not be overlooked as a useful form of exercise.
High: Digging, Spading, Compositing | MET: 5.0
Gardening also offers some excellent strength activities. You can use these to challenge and maintain your fitness levels.
Wednesday
Hamstring | 2 – 5 min | 5 reps
Hamstring stretches can provide benefits when performing daily tasks, such as stair walking or bending down to pick something up.
Gentle: Hamstring Stretch, Seated | MET: 2.3
- While seated, place your one leg out straight in front of you with the foot flexed. Keep your other foot flat on the ground for stability.
- Lean forward to the outstretched foot. Hold for a count of 30.
- Repeat on the other leg.
Active: Hamstring Stretch with Chair | MET: 2.3
- Stand as you hold on to a chair in front. Take a few steps backwards.
- Bend forward at the hips while holding on to the chair until you are about 90 degrees. Hold for a count of 30.
- Repeat on the other leg
Everyday activity: Tie Shoe Laces | MET: 2.5
We’ve all been tying our shoe laces for years. Keep doing this activity regularly to fight off stiffness and maintain your mobility.
Thursday
Side Leg Raise | 2 – 5 min | 10 – 20 reps
The side leg raise works on both the stability of your hips and your turning ability while moving. Strong and balanced hips are important to have a comfortable walking stride and prevent injuries.
Gentle: Side Leg Raises with Chair | MET: 3.8
- Stand next to a chair and place your hand on it.
- Lift your leg furthest to the supporting chair. Move it sideways away from you. Count to 5 and release it back.
- Repeat on the other leg.
Active: Side Leg Raises | MET: 3.8
- Stand straight. Lift one leg, moving it sideways away from you. Count to 5 and release it back.
- Repeat on the other leg.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Water Aerobics | MET: 5.3
Water aerobics helps to improve your heart health. The resistance of the water requires you to recruit more muscle groups, strengthening and toning muscles.
Friday
Squat | 2 – 5 min | 10 – 20 reps
The squat is a good body weight exercise that works with your leg muscles. You are using your quadriceps and glutes with some of the core muscles. Try to build up the amount you can achieve in a small amount of time and improve the speed to complete them.
Gentle: Chair Sit to Stand | MET: 2.8
- Sit towards the edge of your chair.
- Holding your arm in front, try to not use your arms, as you come into a stand.
Active: Squat to Knee High | MET: 3.8
- Standing tall, hold your arms in front, squat down.
- Now rise up and lift one knee. Go as far as you can without losing balance.
- Repeat on the other leg
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Cycling | MET: 6.8
Cycling improves your overall physical fitness by building strength and cardiovascular endurance. An indoor exercise bike is a safe option.
Using the METs
Each exercise has an associated MET value. Use the MET value to calculate if you are on track for your daily recommendation of 90 METs. You’ll find instructions on how to calculate your MET by clicking the button.
Fitness and safety
Everyone’s fitness level is different – so work to your ability and fitness. If the exercise becomes easy – take the opportunity to increase the level of intensity.
Feedback and comments
Disclaimer: Whilst every effort has been made to ensure the range of exercises contained in this program are both safe and enjoyable, Centenary Institute takes no responsibility for any injuries incurred as a result of these exercise programs. We recommend that you consult your GP or specialist prior to undertaking exercise.