How to get the most out of the weekly the 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.
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 Stretch | 2 – 5 min | 5 – 10 reps
The side stretch promotes better posture and strengthens your core. Your abdominal and back muscles engage to help you balance effectively while you exercise.
Gentle: Overhead Side Stretch, Seated | MET: 2.3
- Sit with your back straight.
- Lift your arms above your head. Bend to one side. Hold for a count of 5. Now do the same on the other side.
- Repeat 5-10 times.
Active: Overhead Side Stretch, Standing | MET: 2.3
- Stand straight.
- Lift your arms above your head. Bend to one side. Hold for a count of 5. Now do the same on the other side.
- Repeat 10 times.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Hang Out the Washing | MET: 4.0
Cycling improves your overall physical fitness by building strength and cardiovascular endurance. An indoor exercise bike is a safe option.
Tuesday
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.
Wednesday
Clock Stepping | 5 – 10 min | 10 – 20 reps
Clock stepping is an exercise that works by constantly changing position, improving and testing your balance.
Gentle: Clock Stepping with Chair | MET: 3.8
- Place a chair in front of you. Imagine you’re the centre of a clock, stand on one leg and step your other leg in and out from the centre.
- Step your right leg forward to 12 o’clock, then sideways to 3 o’clock and backwards to 6 o’clock.
- Step your left leg to 12, 9 and 6 o’clock positions.
Active: Clock Stepping | MET: 3.8
- Imagine you’re the centre of a clock, stand on one leg and step your other leg in and out from the centre.
- Step your right leg forward to 12 o’clock, then sideways to 3 o’clock and backwards to 6 o’clock.
- Step your left leg to 12, 9 and 6 o’clock positions.
Looking for something different to add to your day? Why not try this exercise.
Everyday Activity: Aerobics | MET: 5.5
Taking a class in aerobics is a fantastic way to maintain your fitness.
Thursday
Walking | 10 – 30 min
Today, you will find the whole day is dedicated to walking, please make time for this very beneficial activity.
Exercise doesn’t have to be strenuous. Walking is a great form of exercise. You can choose to walk at a steady pace for a longer period of time, or you can have shorter bursts of more strenuous walking, varying the pace and the surface changes the intensity.
Gentle: Slow Pace, Firm Surface | MET: 2.8
A gentle walk is a nice way to get your limbs moving and your heart pumping. Making it a regular activity is also a great habit to get into.
Active: Brisk | MET: 4.3
Walking briskly requires strength and flexibility. Just 30 minutes can increase cardiovascular fitness, strengthen bones, reduce excess body fat and boost muscle strength.
High: On the Beach | MET: 4.5
When you are on the beach, walking on uneven, soft sand is a great high intensity exercise for feet and ankles.
Friday
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.
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.