Understanding the program
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.
Each day you have a choice of three different Exercise Snacks for you to add into your day.
How to follow the program
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
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.
Tuesday
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.
Wednesday
Feet and Ankles | 2 – 5 min | 10 – 20 reps
Keep mobility in your feet, and ankles with these simple exercises. You will get the most benefit if you focus on smooth movement.
Gentle: Heels up, Toes up, Seated | MET: 2.3
- Sit with your feet flat on the ground in front of you.
- Lift heels as high as you can, keeping the balls of your feet on the floor. Hold for count of 5. Repeat 5-10 times.
- Lower your heals, now lift your toes up with your heals on the ground. Hold for count of 5. Repeat 5-10 times.
Active: Feet circles, Standing | MET: 2.3
- Stand and hold one foot in front. You can hold on to a chair for stability.
- Rotate your foot in a clockwise direction. Repeat 10 times. Now rotate it in anti-clockwise directions. Repeat 10 times.
- Repeat on the other foot.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Walking up a Hill | MET: 5.3
Adding hills to a walking workout can increase your heart rate and activation of the hamstrings, glutes and calf muscles.
Thursday
Side Lunge and Step Up | 2 – 5 min | 20 reps
The side lunge works on your core and legs together, creating stability and strength in your lower limbs and hips. Step ups recruit your core for balance while maintaining hip mobility.
Gentle: Side Lunge | MET: 3.8
- Place your feet apart as wide as is comfortable. You can have a chair in front of you to assist with balance.
- Slowly bend one leg while keeping the other leg straight. Hold for a count of 5 and return to standing.
- Repeat on the other leg.
Active: Step Up | MET: 4.0
- Use a regular step or exercise step.
- Rapidly step up and back for 10 steps on one leg.
- Repeat on the other leg.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Take the Stairs | MET: 4.0
When you are next at the shops why not take the stairs instead of the escalator or lift. This is a great way to reach your goals.
Friday
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.
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.