Using your weekly 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
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.
Tuesday
Bicep Curl | 2 – 5 min | 10 – 20 reps
The bicep curl, made famous by bodybuilders, is valuable at any age. Both men and women use these upper body muscles, throughout the day, in everyday activities.
Gentle: Lift Small Weight, Seated | MET: 3.5
- For this you will need small weights or filled water bottles.
- On your chair, take turns between each arm. Bend your arm at the elbow, raise up the weight.
Active: Lift Small Weight, Standing | MET: 3.5
- For this you will need small weights or filled water bottles.
- On your chair, take turns between each arm. Bend your arm at the elbow, raise up the weight
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Shopping | MET: 2.5
Test your strength by carrying your shopping bags further than you usually do.
Wednesday
Lumbar Stretch | 2 – 5 min | 5 – 10 reps
This exercise will help reduce stress on the spine and stretch the muscles in the lower back. Lower back muscles can become overactive and result in back pain, so this is a great exercise for lower back pain.
Gentle: Lumbar Stretch, Seated | MET: 2.3
- Sit with your back straight.
- Reach your arms behind you and place them on your lower back.
- Arch your back gently as your arms press into the lower back. Hold for a count of 20-30.
Active: Lumbar Stretch, Standing | MET: 2.3
- Stand straight with your legs in a stable position.
- Reach your arms behind you and place them on your lower back.
- Arch your back gently as your arms press into the lower back. Hold for a count of 20-30.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Sweeping | MET: 3.3
Want to get more active, try a quick sweep around. Don’t discount the value of this everyday activity.
Thursday
Push Up | 2 – 5 min | 10 – 20 reps
We are all familiar with the push up. It’s a great exercise for maintaining strength in your core muscles and building strength in your upper body. It’s also easy to modify by elevating the angle of your body to reduce how much weight is on your arms.
Gentle: Wall Push Up | MET: 2.8
- Stand close to a wall. Take one step back.
- Lean into the wall bending your arms. Push yourself back to stand upright with your arms.
- Repeat 10 times.
Active: Chair Push Up | MET: 3.8
- Stand behind a chair. Take a few steps back.
- Lean into the chair, bending your arms. Now push yourself up until your arms are straight.
- Repeat on 10 – 20 times.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Shopping with Trolley | MET: 4.0
Pushing your trolley around the supermarket is one way to increase your exercise time and get the most out of your day.
Friday
Single-leg Quarter Squat | 2 – 5 min | 20 reps
The single-leg quarter squat is a great exercise to keep you working on your balance. It uses the quadriceps and glutes along with your ankles.
Gentle: Single-leg Quarter Squat with Chair | MET: 3.8
- Stand next to a chair and place your hand on it.
- Lift one leg then squat down 10-15cm while holding your leg up.
- Repeat on the other leg.
Active: Single-leg Quarter Squat | MET: 3.8
- Lift one leg, then squat down 10-15cm while holding your leg up.
- Repeat on the other leg.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Bowling | MET: 3.8
Both indoor and outdoor bowling are a great activity that recruits similar muscles.
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.