A Simple Start

No equipment is needed for these simple strengthening and stretching exercises.

During the winter, many folks find they have less time or motivation to make physical activity a priority. Fatigue and a low mood are normal for some people this time of year and can make getting up and moving a challenge. Getting in the groove with exercise may seem daunting, but simple things can help you tackle the problem.

Setting alarms, marking calendars, and having a workout buddy can help you make exercise a habit, but simple exercises can also help you move in the right direction. e activities shown here are intended to promote general strength and mobility. Building strength through the hips and shoulders is important as we age and is beneficial for general quality of life. Light stretching helps overall movement and can prevent aches in the long run. These exercises can be performed weekly or daily, depending on what feels right for you. It’s important you don’t overdo it. Start with a lower number of reps or shorter duration. If you’re starting from scratch or haven’t exercised for a long time, try performing these activities three to five times a week. Over time, you can increase the repetitions and duration or increase the range of motion based on your tolerance.

It is important for you to do a simple warm up, such as walking before beginning your activities. You want to avoid painful movements during exercise. You should be able to feel a muscle working or a stretch, but if something feels wrong or you feel pain during a particular exercise, stop the activity. If your pain persists, please talk to your primary care provider.

Light daily exercise has been shown to improve general health, mobility, and cognition and has been associated with enhanced mood and energy levels — all the more reason to squeeze in some exercise! By Wes Glenn, DPT, PT, Boone Therapy

Wall Push-Ups

Stand and face a wall. Place both hands with palms against the wall and your fingertips a little below shoulder level. Lean forward, using your arms, slowly lower yourself towards the wall until you come within 3 to 5 inches. Straighten your arms to return to the start position. Keep your body in good alignment as you do the movement. If you have difficulty or pain, go only half the distance to the wall. Do two sets of five to 10 repetitions.

Wall Push-Ups: Step 1

Wall Push-Ups: Step 2

Calf Stretch

Stand facing a wall. Using your hands to steady yourself on the wall, step forward with one leg and back with the other. Let the front knee bend while you keep the back knee straight and back foot flat on the floor. Lean forward slightly to feel a stretch in the calf and ankle of the back leg. Hold for 30 to 60 seconds, depending on your comfort, then switch to the other leg to stretch the opposite calf. Perform once or twice on each leg.

Calf Stretch: Step 1

Calf Stretch: Step 2

Variation: To get a stretch closer to the ankle, slightly bend the back knee. Hold for the same 30 to 60 second count.

Heel & Toe Raises

Standing at a countertop or other solid surface you can hold onto, shift your weight forward and lift up on the balls of your feet. Hold that position for three seconds and then slowly lower yourself. Then, while steadying yourself with your hands, shift your weight onto your heels and lift your toes off the floor. Hold the position for three seconds and lower yourself again. Perform both the heel and toe raise 10 to 20 times.

Heel & Toe Raises: Step 1

Heel & Toe Raises: Step 2

Heel & Toe Raises: Step 3

Heel & Toe Raises: Step 4

Mini Squat

Standing at a counter or other solid surface, grasp the edge to steady yourself if needed. Place a chair behind you for additional safety. Keep good posture in your lower and middle back as you bend first at the hips and then at the knees to squat. Find a position between A and B that will allow you to feel the muscles in the buttocks work, but not so low that you’re uncomfortable. Return to the start position. Do two sets of five to 10 repetitions.

Mini Squat: Step 1

Mini Squat: Position A

Mini Squat: Position B

Piriformis Stretch

Sitting with good posture, cross one leg over the other so that your ankle rests on the knee of the opposite leg. Apply light pressure to the raised knee. If you feel a stretch in the hip or buttocks at this point, hold for 30-60 seconds, but discontinue before that time if it becomes painful. If you don’t feel a stretch yet, lean forward – without slumping – until you feel a stretch in the hip or buttocks and then hold for 30 to 60 seconds. Repeat for the other leg. Perform once or twice on each side.

Piriformis Stretch: Step 1

Piriformis Stretch: Step 2

Piriformis Stretch: Step 3

Bridge

While lying on your back, cross your arms over your chest and bend your knees so that your feet are flat on the surface. Push through your feet to lift your hips. Hold the up position for five seconds and then slowly lower yourself back to start position. If you have pain while performing the bridge, don’t lift your hips as high or hold the position for less time. Do two sets of 10 repetitions.

Bridge: Step 1

Bridge: Step 2