Quick exercises you can fit into your busy day

Desk workout

Just because you're sitting down, doesn't mean you can't exercise!

• Place a small ball between your knees.

• Squeeze knees together for 3 seconds, then relax.

• Repeat 10-15 times. 

The wall push-up

If you've got a wall handy, you've got a workout!

• Stand about 30 cm from the wall.

• Place your hands at shoulder level on the wall.

• Bend your elbows and push back.

• Repeat 10-12 times. 

Lunge walking!

• Stand with feet hip-width apart.

• Take a big step forward with your right foot and lower your body.

• Alternate your legs and keep walking. A few steps go a long way!

Cleaning exercises

• Extend further with the vacuum or mop to create a lunge (see above)

• Alternate standing on each leg when wiping down surfaces in your kitchen or bathroom.

• While you are waiting for the kettle to boil, or the microwave to ping, do standing press ups by leaning on the edge of your countertop. Before you begin, make sure the counter is dry, so you don’t slip. 

• Speed up cleaning chores by playing fast music!

Park and walk

• Park a bit further from your destination and enjoy a brisk walk there and back. 

Calf raises - while queueing!

Waiting in a line can be boring, but it's also an excellent exercise opportunity.

• Stand with feet slightly apart.

• Rise up on your toes, hold for 3-5 seconds.

• Lower and repeat 10-15 times.

You can also do these while washing the dishes or folding laundry, in fact, anytime you are standing.

Supermarket bicep curls

Tone your arms while shopping.

• Grab a bag of groceries in each hand.

• Slowly curl one arm at a time.

• Repeat 10-12 times on each side.

Lying down!

Watch your favourite show and exercise at the same time.

• Lie down on your side, straighten your leg and lift. 

• Hold for 3 seconds and lower.

Repeat 10 times on each side.

3 more fast and fabulous exercises you can do at home

Stay active with some simple stretching

If you intend to take any action or inaction based on this information, it is recommended that you obtain your own professional advice from a healthcare professional based on your specific circumstances.